Articles

Preventing Cancer - The New American Plate

Research shows that what we eat and how we live have a lot to do with our risk of developing cancer, as well as heart disease, type 2 diabetes and many other chronic health problems. Scientists estimate that about a third of the most common cancers could be prevented by eating a healthy diet, being physically active and maintaining a healthy weight.

The American Institute for Cancer Research's (AICR) expert report, “Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective” found that a predominantly plant-based diet may reduce the risk of cancer. Not only do vegetables, fruits, whole grains and other plant-based foods provide an array of cancerprotective compounds, but a predominantly plant-based diet is a powerful tool in weight management. The fiber and water in plant foods gives a feeling of fullness without supplying a lot of calories.

The report concluded that maintaining a healthy weight is one of the most important things you can do to reduce your risk of cancer.

The three strategies for both cancer prevention and weight loss are similar.

Strategies for Cancer Prevention:

1. Eat mostly plant-based foods, which are low in energy density
2. Be physically active
3. Maintain a healthy weight (via steps 1 and 2, as well as reducing portion size)

Strategies for Weight Loss:

1. Eat a greater proportion of plant-based foods, which are low in energy density
2. Be physically active
3. Reduce your portion size

To assist with these strategies, the New American Plate was developed as a fresh way of looking at what you eat every day, helping you to create meals that lower your risk for cancer and other chronic disease and manage your weight, at the same time. The New American Plate is not a short-term “diet” to use for weight loss, but a new approach to eating for better health. It emphasizes the kinds of foods that can significantly reduce our risk for disease. It also shows how to enjoy all foods in sensible portions.

At the center of the New American Plate is a variety of vegetables, fruits, whole grains and beans. These foods are rich in substances that help keep us in good health and protect against many types of cancer. They are also naturally low in calories. When plant foods are on our plate, we're able to eat larger, more satisfying meals - all for fewer calories than the typical American diet.

When thinking about the New American Plate, use this general rule of thumb: Plant foods like vegetables, fruits, whole grains and beans should cover two-thirds (or more) of the plate. Fish, poultry, meat or dairy-based toppings or filings should cover onethird (or less) of the plate. The plant foods on the plate should include a variety of vegetable or fruits as well as whole grain products like brown rice, kasha, whole-wheat bread or pasta.

We should all make sure to eat at least 5 servings of vegetables and fruits each day. Research suggests this one change in your eating habits can reduce your cancer risk. In addition to fruits and vegetables, the AICR recommends eating at least 6-8 servings of other plant-based foods each day. This includes whole grains such as brown rice, barley, quinoa, whole-grain breakfast cereal oatmeal and whole-wheat bread and legumes (peas and dried beans, including lentils, kidney, garbanzo and black beans).

If you eat meat, choose to keep the portions small to allow room for an abundance of vegetables, fruits, whole grains and beans. A raw 4- ounce portion that cooks down to 3 ounces is a good reasonable size.

Poultry or fish are better choices. Cooked in a low-fat way, they contain less saturated fat, and therefore are better for your heart, and no evidence links either to any form of cancer. Red meat is another story. There is convincing evidence linking red meat to colon cancer and the evidence linking processed meats like sausage, bacon, ham, luncheon meats and hot dogs to colon cancer is even stronger.

AICR advises people to limit consumption of red meat to less than 18 ounces per week. That means including 3-ounce servings of red meat in only 6 of your 21 weekly meals. The advice on processed meat is even more stringent. If you are worried about colon cancer, it is best to avoid processed meats.

Reverse the traditional American plate, and think of meat as a side dish or condiment rather that the main ingredient. It can be as simple as preparing your favorite storebought brown rice and topping it with steamed green beans, carrots, yellow squash and an ounce or two of cooked chicken.

When adjusting your meals to include more plant-based foods, even the smallest change can provide real health benefits. Every new vegetable, fruit, whole grain or bean that finds it way onto your plate contributes disease-fighting power. Submitted by Peggy Kurth, Community Health Educator Source: American Institute for Cancer Research, “The New American Plate – Meals for a Healthy Weight and a Healthy Life,” Revised Edition, November 2007.

(Jump to top)

Senior Home Safety Repair Program Expands To Marathon County

According to the Center for Disease Control fall-related death rates for men and women 65 years and older has increased significantly. Because people are living longer many of our seniors are now older and frailer. More than one-third of adults ages 65 and older fall each year. Of those that fall, one-third die as a result of their injuries, one third need the care of a skilled nursing facility and one third are able to stay in their homes but have more physical limitations than they had prior to their fall. White men have the highest fall-related death rates, followed by white women, black men and black women. Women sustain about 80% of all hip fractures.

Since 2001 the Aging and Disability Resource Center of Central Wisconsin has run a highly successful Senior Home Safety Repair Program in Wood County. During that time we have completed nearly 1000 home repair projects. Qualified volunteer carpenters have completed such repairs as installing grab bars in bathrooms and entryways, installing hand rails on stairways, repairing or replacing doors and windows, installing smoke detectors, installing hand held shower heads, fixing steps and landings, building ramps, installing lighting in dark places, re-attaching loose tiles and carpeting, fixing door handles and locks, leveling walk ways and porches and many other minor repairs. Materials are purchased through donations and volunteer labor makes the service FREE to homeowners. Only safely related repairs for persons 62 years of age or older with income under $25,000 can be considered for this program.

Here are a few comments we have received from seniors in Central Wisconsin:

Ann S. writes: “I would like to take this chance to sincerely thank you on behalf of the Aging Resource Center and your co-workers for the excellent job of restoring my home to its level of safety…”

Francis C. writes: “Thank you for fixing the doors and windows for me. I can’t thank you enough but God in heaven will truly bless you for your caring.”

Marilyn W. writes: “I wanted to thank you for helping my situation on the stairway. You were so kind. It isn’t something a woman can do. Again, thank you very much!”

Shirlee M. Writes: “I wanted to thank you for the hand rail you had installed along my basement stairs. It was a job well done and I am very satisfied….Please thank the entire Aging staff and volunteers for helping persons like myself. I appreciate it so much.”

After such a successful program in Wood County it is now time to expand this home safety program to Marathon County. If you are in need of home safety repairs, would be able to give up a few hours per month as a volunteer carpenter or would be able to donate money for materials for the less fortunate please help us keep a wonderful home repair program moving forward. Please call your Aging and Resource Center…715- 261-6070 or toll free 888-486-9545. We take falls prevention very seriously and would love to have you join us.

Written by Kenneth R Eberhardt Independent Living Specialist, Aging and Disability Resource Center of Central Wisconsin

(Jump to top)

Tax Tips From Social Security

The holidays are over, the gift-giving (and spending) is done, and you’re almost finished returning all of the things you don’t want or need. You’ve even jotted down your New Year’s resolutions and plan to stick to them.

Is it time to relax? Maybe not right away — it’s time to start thinking about your taxes.

Here are Social Security’s top three tips for making tax time a lot easier.

1) Don’t forget the children. Make sure the kids (and all the dependents) you list on your annual tax forms have Social Security numbers. Yes, children do need Social Security numbers. There once was a time when a child did not require a Social Security card until later in life, but in 2010, that day is long gone. If you want to claim your child as a dependent on your tax return, your child will need a Social Security number. For many families, it’s not only the kids who will need a number. All dependents listed on your federal tax returns will need Social Security numbers, including a dependent parent who lives with you and receives support from you. If any of your dependents needs a Social Security number, you can get an application at www.socialsecurity.gov.

2) Check the names and numbers. It’s not enough for everyone on your tax return to have a Social Security number — they also must be the correct numbers, and they must match your names exactly. The Internal Revenue Service (IRS) checks all the names and Social Security numbers on your tax return against Social Security’s records. If the names and numbers do not match Social Security’s records, you will receive a letter from IRS asking you to explain the discrepancy. You cannot receive a tax refund until the discrepancy is resolved — which could mean an unnecessarily long delay.

3) Federal income tax on Social Security benefits. If you receive Social Security benefits and your total income, including benefits and any other income such as wages, pensions, or investment income is high enough, you may have to pay taxes on a portion of your benefits. So plan accordingly to work out your budget. You may have to pay taxes on your Social Security benefits if:

• you file as an individual and have a total annual income of $25,000 or more; or
• you file a joint return and have a combined total annual income of $32,000 or more.

These simple tips can move taxes from monumental to manageable when the time comes to file your tax return. Learn more about Social Security at www.socialsecurity.gov.

(Jump to top)

Name That Food

Most of us eat at least three times a day. How much do you REALLY know about the foods you eat? Play “Name that Food” and find out! (answers at end of article)

Food 1: I’m red and round and contain vitamins C and A. Though most people call me a vegetable, I’m really a fruit. I taste best when I’m stored at room temperature away from direct sunlight.

Food 2: While I’m often thought of as a vegetable side dish, I also can be served as a meat-free entrée. I’m kidney or oval shaped. I provide protein, fiber and am an excellent source of folate, a B vitamin.

Food 3: I’m a green fruit that is a source of “monounsaturated” fat, a heart-healthy fat. Store me at room temperature until I ripen. 

Food 4: I’m on the nutty side of the same plant family as peaches and apricots. I’m a good source of vitamin E. There are 23 of me in one ounce, about a handful. Hint: I begin with an “A” and am often served in a mixture with other similar foods.

Food 5: I’m a member of the grain food group and a good source of fiber. I increase in size after I’m prepared. Three cups of me, served without added fat or sugar, provide less than 100 calories. I’m often eaten as a snack.

Food 6: A cup of me is similar to milk in calcium content. I’m available in several flavors. I’m a good source of protein and the B vitamin, riboflavin.

Food 7: I’m a good source of potassium. Store me at room temperature until I ripen; then refrigerate me. Though my skin darkens in the refrigerator, I’ll still be light inside.

Food 8: I belong to the morning glory family. I’m orange and high in vitamin A. I taste best stored in a cool, dry, dark place (55 to 60 degrees F) and stay fresh for 3 to 5 weeks. At room temperature, I’m at my peak for about a week. I’m sometimes served mashed.

Food 9: And for a last question, here’s a food riddle … You throw away the outside and cook the inside. Then eat the outside and throw away the inside. I’m yellow in color. Hint: after throwing away the “outside,” the “inside” becomes the “outside.”

Answers: 1. Tomato 2. Dried beans (Great Northern, kidney, garbanzo, black beans, etc.) 3. Avocado 4. Almond 5. Popcorn 6. Yogurt 7. Banana 8. Sweet potato 9. Corn on the cob. You throw away the husk (outside), cook and eat the corn (inside AND new outside), then throw away the cob (inside).

Submitted by Ronda James, RD at the ADRC-CW. ADRC-CW assists older adults, those with disabilities and caregivers. Serving Marathon and Wood Counties. For more information: 1-888-486-9545

(Jump to top)

Project Lifesaver of Marathon County

Sponsored by the Marathon County Sheriff's Department and the Aging & Disability Resource Center of Central Wisconsin

…a collaborative effort to help keep your loved ones safe…

The Goal of Project Lifesaver is to save lives – by locating missing persons who suffer from Alzheimer’s Diseases, Autism Spectrum Disorder, or persons with Developmental Disabilities or other high risk wanderers. Project Lifesaver has a proven record in over 1900 searches nationally. It is a reliable, effective tool for locating individuals. It offers peace of mind to caregivers.

Individuals enrolled in the program wear a personalized wristband that emits a silent tracking signal every second, 24 hours a day. When caregivers notify Law Enforcement that the person is missing, the Sheriff’s Department’s specially trained officers respond and search using a mobile tracking system. The average search and rescue time is less than 30 minutes.

Please see brochure for full details.

For more information, contact:
Victoria Johns, Social Worker
Aging & Disability Resource Center of Central Wisconsin
715-261-6062

(Jump to top)