In This Issue: • Out-of-the-box Ways to Deal with Holiday Stress • Stay Healthy While on the Road • Recipe: Tasty Turkey Tacos Caring for someone who is sick, whether with cancer or some other serious disease, can take a heavy emotional and physical toll. Unfortunately, many caregivers put themselves and their health last, often forgetting to eat well, exercise, get enough sleep, stay on top of their own doctor’s appointments, and take time to socialize with friends and family. It’s important to remember that you can’t do a good job of taking care of someone else if you don’t take good care of yourself. As a caregiver, you may be feeling especially overloaded during the holiday season. The following list can help you through this busy time of year. DO: • Give yourself permission to feel your feelings, whether of joy, fear, sadness, or pain. • Take care of yourself: Eat balanced meals and get your usual exercise. Physical activity is a good way to release the tension that builds around this time of year. • Allow yourself simple pleasures – like hot baths, naps, and favorite foods – that will help lift your mood. • Try to be patient with yourself and others. • Enlist support for organizing holiday gatherings, meal preparation, and cleanup. • Learn to say no. You don’t have to take part in everything. Believe it or not, people will understand if you can’t do certain activities. DON’T: • Don’t pressure yourself with unrealistic expectations. • Don’t try to force yourself to be happy just because it’s the holiday season. • Don’t plan too much per day. Plan ahead, setting aside specific days for specific tasks. • Don’t abandon healthy habits. Eat and drink in moderation. Get plenty of sleep. For more tips on coping with a caregiving role, visit cancer.org/caregivers. To share your experiences with other caregivers, join the American Cancer Society Cancer Survivors Network ® . Caregivers: How to Handle the Holidays CLICK on this symbol throughout this e-newsletter for links to interactive simple solutions. November 2010 It’s important to remember that you can’t do a good job of taking care of someone else if you don’t take good care of yourself.
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In This Issue: • Out-of-the-box Ways to Deal with Holiday Stress • Stay Healthy While on the Road • Recipe: Tasty Turkey Tacos
Caring for someone who is sick, whether with cancer or some other serious disease, can take a heavy emotional and physical toll. Unfortunately, many caregivers put themselves and their health last, often forgetting to eat well, exercise, get enough sleep, stay on top of their own doctor’s appointments, and take time to socialize with friends and family. It’s important to remember that you can’t do a good job of taking care of someone else if you don’t take good care of yourself.
As a caregiver, you may be feeling especially overloaded during the holiday season. The following list can help you through this busy time of year.
DO:• Give yourself permission to feel your feelings, whether of joy, fear, sadness,
or pain. • Take care of yourself: Eat balanced meals and get your usual exercise. Physical
activity is a good way to release the tension that builds around this time of year. • Allow yourself simple pleasures – like hot baths, naps, and favorite foods – that
will help lift your mood. • Try to be patient with yourself and others. • Enlist support for organizing holiday gatherings, meal preparation, and cleanup. • Learn to say no. You don’t have to take part in everything. Believe it or not,
people will understand if you can’t do certain activities.
DON’T:• Don’t pressure yourself with unrealistic expectations. • Don’t try to force yourself to be happy just because it’s the holiday season. • Don’t plan too much per day. Plan ahead, setting aside specific days for
specific tasks. • Don’t abandon healthy habits. Eat and drink in moderation. Get plenty of sleep.
For more tips on coping with a caregiving role, visit cancer.org/caregivers. To share your experiences with other caregivers, join the American Cancer Society Cancer Survivors Network®.
Caregivers: How to Handle the Holidays
ClICk on this symbol throughout this e-newsletter for links to interactive simple solutions.
November 2010
It’s important to remember that you can’t do a good job of taking care of someone else if you don’t take good care of yourself.
2November 2010
Investigating Your Insurance OptionsWhen it’s time to renew or update your coverage, being an active consumer can help you get the right insurance for the best price. But with so much information and so many options, where should you start?
The first step is understanding your insurance needs. Do you visit the doctor regularly for an ongoing condition or go only for the occasional illness? Is there a major health event such as the birth of a child or a scheduled surgery in your near future? Is it important for you to see the same doctor or are you OK with switching? You will want to know how a change in insurance will affect you and your family. The answer to these questions can help you determine what kind of coverage is right for you.
Next, compare costs. Look at how much you will pay out of pocket for your deductible, copayments, and prescriptions in addition to the cost of your premiums, then decide how that fits in your budget. Last, shop around. You may find that your employer offers plans from multiple companies or your spouse has access to coverage that’s a better fit for you.
ClICk Here for more information on managing insurance issues.
It’s Time to Quit
Quitting smoking is not easy, but it can be done. To have the best chance of quitting successfully, you need to know what you’re up against, what your options are, and where to go for help.
The American Cancer Society is marking the 36th Great American Smokeout® on November 18th by encouraging smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day.
Why quit? You’ll be taking an important step toward a
healthier life – one that can help reduce your risk of major health problems such as heart disease and cancer. You’ll also feel better and save money.
It’s never too late to quit, and we can help. Quitting smoking has major and immediate health benefits regardless of your age. Sign up for the Smokeout today!
ClICk Here to for help quitting smoking.
ClICk Here to learn more about the benefits of exercise.
Stay Active for LessWhen you’re watching your bottom line, gym memberships and exercise classes can seem like luxuries. By being a smart consumer, however, you can stick to your exercise program and your budget.
If you want to stay active for less money, exercise your skills for bargain hunting and look for deals wherever you can. For example, online group coupons can be a great way to find bargains on workout options from personal training sessions to yoga classes. Typically, merchants offer a particular deal or discount, and then set a target number of people they want to
purchase the deal. Once the target number of buyers is reached, everyone saves.
Discounts on health-based services are often available through your workplace, too. Check with your Human Resources department to see if employees get reduced-rate gym memberships or fitness classes. And don’t forget your local library; many have fitness DVDs available for check out.
Staying active may help you reduce your risk of major diseases, including cancer, so don’t cut exercise out of the budget. Instead, look for ways to save big bucks on the things you need to stay fit and healthy.
3November 2010
The busy days between Thanksgiving and New Year’s Eve can make even the calmest soul feel tense and strained. Having some solid stress-reduction strategies is an important way to keep stress from negatively impacting your health. This year, try some of these ideas to help you shake off stress:
Use your feet. Studies show that nearly any kind of exercise can help reduce stress levels. Take a walk, ride your bike, or turn on the radio and dance with your office door closed. Just get moving.
Use your phone. Feeling lonely or overwhelmed can be very stressful. Don’t be shy about reaching out to a friend or loved one to ask for help or simply to chat about your day.
Use your funny bone. When you laugh, you activate chemicals in the brain that help you feel more relaxed. If you’re feeling tense, consider watching a silly movie or reading a book that makes you chuckle.
Use your pillow. Getting enough rest can definitely help you ward off the negative effects of too much stress. Resist the urge to burn the midnight oil and stick to a regular bedtime instead.
New Ways to Beat Holiday Stress
Tips for a Healthier TripA trip over the river and through the woods is part of many people’s Thanksgiving plans. No matter how far you’re going this holiday, there are a few simple things you can do to protect your health while you’re traveling.
• Be sure to carry an up-to-date health insurance card for each family member. A sudden visit to the doctor or emergency room while you’re away from home is stressful enough; having your health insurance information close at hand can help streamline the paperwork process.
• Pack a small first-aid kit. Scraped knees, headaches, bellyaches, and blisters can happen on the road just as easily as they can at home. Knowing you can reach for a quick remedy or a trusty bandage can help make your trip a bit more stress-free.
• Bring a snack. Traveling often means relying on whatever food might be available, which can wreak havoc on a healthy diet or, even worse, spell real danger for people with food allergies or diabetes. Packing a healthy snack or two means you can avoid relying on vending machines or fast food when you need to eat.
4November 2010
In the Next Issue: • Tips for Healthy Holiday Eating • Create an “Active” Holiday Tradition • Multivitamins: What’s Right for You?
Articles contributed by: Amanda Dobbs and Rebecca V. Snowden.
All content for HealthyLiving is provided by the American Cancer Society.
ClICk Here to donate to the American Cancer Society.
©2010, American Cancer Society, Inc.
To sign up for this e-newsletter, please ClICk Here. To learn more about American Cancer Society programs, services, and upcoming events, please call 1-800-227-2345 or visit cancer.org.
Tasty Turkey Tacos
Ground turkey breast and lots of healthy topping options, including shredded lettuce and chopped tomatoes, make this not-so-spicy take on tacos a healthy treat. You can also use shredded leftover turkey.
1 tablespoon canola oil
1 small onion, finely chopped
2 garlic cloves, minced
1 ¼ pounds ground (or shredded) turkey breast
1 (8-ounce) can tomato sauce
2 ½ teaspoons chili powder
1 ½ teaspoons ground cumin
½ teaspoon paprika
Hot sauce, such as Tabasco
Salt and freshly ground black pepper
12 (6-inch) tortillas
Optional toppings:
2 cups shredded lettuce
1 cup chopped tomato
¼ cup “Mexican-style” shredded cheese
½ cup reduced-fat or regular sour cream
½ cup finely chopped red onion
¼ cup chopped jalapenos
Taco sauce or salsaAs the star of the Thanksgiving table, turkey gets a lot of attention this time of year. And rightly so – each Thanksgiving, Americans eat close to 700 million pounds of the stuff. But turkey can be more than just a special occasion bird. With its mild flavor, low fat content, and high level of protein, turkey can be a go-to dinner choice all year long.
Although most people are familiar with preparing a whole turkey, turkey parts – such as breasts, legs, and thighs – are readily available and easily serve smaller groups. A roasted turkey breast makes a satisfying Sunday-night meal, and any leftover meat can be used to make sandwiches or top salads the next day. Smoked turkey wings make a flavorful, lower-fat substitute for sausage; use them to season bean soup or a simmering pot of leafy greens. Turkey thighs, although higher in fat than turkey breast, hold up well to slow cooking and grilling. Season them and put them in a slow cooker with some chopped root vegetables, and you’ll come home to an easy, savory fall meal.
With so many options, you can forget what the calendar says about the fourth Thursday in November. Have Turkey Day anytime you like.
The Table Talk on Turkey
In a large skillet over medium-high heat, add oil. Sauté the onion for 5 to 8 minutes, or until softened. Add garlic and sauté for 1 minute. Add turkey and cook for 6 to 8 minutes, stirring frequently to break it up. Add tomato sauce, chili powder, cumin, and paprika and stir well to combine. Reduce the heat to low and cook for 8 to 10 minutes, stirring occasionally. Season with hot sauce, salt, and pepper.
Meanwhile, wrap the tortillas in a damp paper towel and warm in the microwave on HIGH for 15 to 30 seconds.
When ready to serve, place toppings in small bowls on the table. Layer about 1/3 cup of turkey in a tortilla and add desired toppings.
Serves 6. 370 calories, 9.0 grams of fat per serving.
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