May is National Skin Cancer/ Melanoma Awareness month and with summer quickly approaching we want you to be aware of your sun exposure.  With more than 1 million new cases of skin cancer annually in the US, it’s not only important for you to protect yourself from the sun’s UV rays, but also from your sunscreen.

Many sunscreens contain small amounts of chemicals that may disrupt the human hormonal system causing an increase in estrogen levels & adding to your breast cancer risk.  We encourage you to educate yourself about the sunscreen products that you’re using so that you don’t have to exchange one cancer risk for another! 

Check out these great resources provided by our friends at the Breast Cancer Fund: 

Protect yourself with these 14 natural sunscreens.

Look up your sunscreen’s safety rating on Skin Deep.

PREVENTION // REDUCE YOUR SKIN CANCER RISK

Seek the shade, especially between 10 AM and 4 PM when the sun is strongest. An extra rule of thumb is the “shadow rule.” If your shadow is shorter than you are, the sun’s harmful UV radiation is stronger; if your shadow is longer, UV radiation is less intense.
 

Do not burn. A person’s risk for melanoma doubles if he or she has had five or more sunburns at any point in life.
 

Avoid tanning and UV tanning booths. UV radiation from tanning machines is known to cause cancer in humans, and the more time a person has spent tanning indoors, the higher the risk. Those who make just four visits to a tanning salon per year can increase their risk for melanoma by 11 percent, and their risk for the two most common forms of skin cancer, basal cell carcinoma and squamous cell carcinoma, by 15 percent.
 

Cover up with clothing, including a broad-brimmed hat and UV-blocking sunglasses. Clothing can be your most effective form of sun protection, so make the most of it with densely woven and bright-or dark-colored fabrics, which offer the best defense. The more skin you cover, the better, so choose long sleeves and long pants whenever possible.
 

Use a broad spectrum (UVA/UVB) sunscreen with an SPF of 15 or higher every day. For extended outdoor activity, use a water-resistant, broad spectrum (UVA/UVB) sunscreen with an SPF of 30 or higher.
 

Apply 1 ounce (2 tablespoons) of sunscreen to your entire body 30 minutes before going outside. Reapply every two hours or immediately after swimming or excessive sweating.
 

Keep newborns out of the sun. Sunscreens may be used on babies over the age of six months, but they should also be protected by shade and clothing. Children are very sensitive to ultraviolet radiation— just one severe sunburn in childhood doubles the chances of developing melanoma later in life.
 

Examine your skin head-to-toe every month. While self-exams shouldn’t replace the important annual skin exam performed by a physician, they offer the best chance of detecting the early warning signs of skin cancer. If you notice any change in an existing mole or discover a new one that looks suspicious, see a physician immediately.
 

See your physician every year for a professional skin exam.

Source: http://www.skincancer.org

The 2013 SHRED THE LOVE campaign kicked off at Red Mountain in Rossland, B.C. in early February. Not only was it a successful start to the season, it was also B4BC’s first ever Canadian event! The weekend was full of love with fun days of riding and educating on the hill, set to the soulful tunes of Allen Stone, as well as B4BC’s first Canadian breast cancer Survivor ReTreat hosted by B4BC’s Wellness Ambassador Megan Pischke. Close to $8K in net proceeds was raised for B4BC and the chosen beneficiary, a local hospital health fund, KBRH Health Foundation, and its campaign for a new digital mammography machine. B4BC is proud to have been a contributor to KBRH’s successful campaign which will help secure a new digital mammography machine, allowing patients to undergo breast cancer diagnostic testing that is minimally invasive and closer to home - while avoiding the 8 hour drive to Vancouver for services that until now weren’t available in Rossland.

Thank you to B4BC’s long-time advocate Fran Richards, Megan Pischke, Allen Stone and the Red Mountain staff for being a champion within the community and aligning with B4BC. To learn more about KBRH please visit, http://kbrh.ca/

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Summer is headed our way and we are looking for healthy recipes that are F R E S H to kick up our heels and enjoy by the beach!  What better way to celebrate this summery weather than with an easy no-cook, berry-filled tabbouleh recipe that’s good for your cognitive function, heart health, and helps prevent cancer!

Ingredients

• 1 cup orange juice
• 1/2 cup medium-grain bulgur
• 1 large tomato, seeded and finely chopped
• 1/2 small cantaloupe, finely chopped
• 1 cup finely chopped hulled fresh strawberries
• 1/2 pint fresh blueberries
• 1/2 pint fresh raspberries
• 1/4 cup chopped flat-leaf parsley
• 1/2 small red onion, finely chopped
• 1 tablespoon chopped fresh mint
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 3/4 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Directions

Nutritional Facts per serving

Recipe and photo courtesy of: www.womenshealthmag.com

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Today we honor recent breast cancer survivor, Laura Milstead and how she’s giving back to her fellow survivor community. Laura shares our compassion to support the breast cancer community through nature-based wellness experiences that enhance a survivor’s path of healing and long-term survivorship; and she’s doing just that through a Yosemite Wellness Retreat,   May 17-19.

As a part of the B4BC Survivorship Fund we’ve been working in tandem these past few months with Laura to help support her efforts! Follow the link below for more on her personal battle with cancer & the retreat…

http://www.stayclassy.org/B4BCSurvivorship  

(Pic: Laura on a hiking adventure at Yosemite last summer, 2012)

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We are so humbled and inspired by this community and your support of the recent B4BC 4 MEGS event and fundraiser.  THANK YOU to Merlin’s, the town of Whistler, partners, friends, volunteers and all that have donated to and supported Megan Pischke.  You answered the call and because of you over $50,000 was raised for her cancer treatment and wellness plan!  Please have a look at the video message that Megan and her husband DCP put together to express their personal appreciation - http://vimeo.com/65055329

As Megan so beautifully states: 

“I think more than the money that was raised, it was the energy that was generated [from the event] that I hope lives in people for a long time because I know that I’ll carry it forever.  Hug your neighbor, you never know when you’re gonna need them.”  

Big hugs and love to each of you,  
B4BC

P.S.  B4BC 4 MEGS donations are still graciously being accepted until June 1st at www.stayclassy.org/b4bc4megs 

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We just can’t get enough of Earth Week, and for this Wednesday’s Pause for Prevention we want to highlight 6 easy food swaps that are good for you AND good for the earth!  

At least a few of these apply to everyone, so count yourself in and get swappin’.  

#healthyearth #healthyyou!

1.  Swap Conventional Tomatoes For Organic

There’s research to support bothsides of the organic food argument. Some report it’s better for both our bodies and the environment, while others argue there really isn’t much of a difference either way. 

Still, forgoing chemicals can’t hurt, especially when it comes to certain foods known for their high levels of pesticides. “You don’t necessarily need organic,” says Vandana Sheth, R.D.N., C.D.E., a spokesperson for the Academy of Nutrition and Dietetics. “But for certain food groups it might make sense.”

In fact, recent research suggested there might be a distinct health advantage to some organic produce. A 2013 study found that organic tomatoes contain higher levels of antioxidants and vitamin C than their conventionally-grown peers. “When grown properly, organic fruits and vegetables can have a higher nutrient density,” Consumer Reports senior scientist Michael Hansen, Ph.D. told Everyday Health at the time.

2.  Swap Rice For Quinoa

Rice may be a diet staple for billions of people, but the amount of fresh water that goes into farming the grain is of concern. As much as one-third of the world’s fresh water supply goes into rice production, according to Oxfam.

While alternative practices are in development, it’s a good idea for the planet to cut back, and luckily there are nutritious alternatives. Simply switching to brown rice cuts back on processing, but a high-protein grain like quinoa offers even more health-promoting benefits. Mix up your quinoa routine with some barley or corn so you’re not overdoing it on one type of grain, suggests Sheth.

3.  White Bread For Whole Wheat

Similar to the switch from white rice to brown, swapping white bread for whole wheat can give your health and the environment a boost. Whole grains in general are better sources of nutrients and filling fiber and also spend less time in production, explains Mother Nature Network. “Any ingredient that requires extensive refining requires more energy and resources and has a greater impact on the planet,” the site reports.

4.  Meat For Vegetarian Meals

There’s no need to say goodbye to meat for good if you’re a fan. But initiatives like Meatless Monday exist to demonstrate the benefits of even cutting out just one meat meal a week.

Forgoing one burger a week has the environmental impact of taking your car off the road for 320 miles, according to the Environmental Working Group. And if your family of four skips meat and cheese for an entire day each week, it’s like taking your car off the road for five weeks.

“Getting more vegetables and fruits throughout the day, and meat in smaller portions, gives you more vitamins and nutrients and fills you up with fiber,” says Sheth. Eating a plant-based diet also seems to protect against heart disease, according to the Mayo Clinic.

To ensure you’re still getting enough protein, try beans or lentils, both of which rank highly on EWG’s list of eco-friendly eats, or tofu, says Heather Bauer, R.D., founder of Bestowed.

5.  Grain-Fed To Grass-Fed Beef

Beef has one of the highest carbon footprints of all foods, according to the EWG. If you just can’t give it up, at least look for grass-fed beef when you can. Grass-fed beef can be more expensive. But growing grass requires less energy than growing grain to feed animals — not to mention the water and pesticides involved, says Sheth.

Grass-fed beef also boasts more omega-3 fatty acids, more vitamins A and E and higher levels of antioxidants, all for fewer calories, Cooking Light reported.

6.  Supermarket Finds For Farmer’s Market Gems

It’s all about looking locally, Sheth says: “When produce is picked fresh, you’re maximizing the nutrient value.” Locally-grown produce isn’t forced to lose its nutrient value during a long process of getting to your plate — and it doesn’t require the same energy to get it there, either.

Don’t forget to bring your reusable shopping bags to the farmer’s market, she adds.

Photos and article courtesy of: www.huffingtonpost.com

So let’s talk about lentils.  

Not only are they D E L I S H, but with their nutty flavor and hearty texture, fiber-filled lentils are an easy way to boost the health benefits of this simple grilled salad. Along with fiber, lentils also offer a generous helping of folate and magnesium – all nutrients that promote heart health. Whether you serve this dish as a main course or as a complement, you’re guaranteed to be all nourished up.

Photo: www.cleaneatingmag.com

INGREDIENTS:

•    1 1/2 cups brown lentils

•    1/4 cup low-sodium vegetable broth

•    2 tbsp champagne vinegar

•    1/2 tsp Dijon mustard

•    1 tsp raw honey

•    2 tbsp olive oil

•    1/4 tsp sea salt

•    Fresh ground black pepper, to taste

•    1 cup assorted cherry tomatoes

•    2 medium zucchini, sliced lengthwise into 1/2-inch strips

•    2 ears fresh sweet corn, husks and silk removed

•    1/4 cup fresh basil leaves, thinly sliced

•    2 tbsp reduced-fat feta cheese, crumbled

EQUIPMENT

•    Metal skewers

INSTRUCTIONS:

1. Pick over and rinse lentils then combine with 4 cups water in a medium saucepan. Set saucepan over high heat and bring to a boil. Reduce heat to low, cover and simmer for 30 minutes or until tender. (TIP: Depending on the age of lentils, cooking time could be anywhere from 20 to 45 minutes.)

2. Make vinaigrette: In a small bowl, whisk together broth, vinegar, mustard and honey. Slowly whisk in olive oil then season with salt and pepper; set aside.

3. Preheat grill to medium-high heat (375°F to 400°F). Thread cherry tomatoes onto 2 metal skewers. Brush all vegetables lightly with 2 tbsp vinaigrette, reserving remaining vinaigrette for salad. Grill vegetables, turning frequently until tender, 2 to 3 minutes per side for tomatoes and zucchini, 8 to 10 minutes for corn. Transfer vegetables to a platter and let cool slightly.

4. When lentils are tender, drain through a sieve and place in a large bowl. Remove tomatoes from skewers, cut zucchini crosswise into bite-size pieces and cut corn kernels off cobs. Add vegetables and basil to the lentils and gently toss to combine with the reserved vinaigrette. Just before serving, sprinkle salad with cheese. Serve warm or at room temperature.

Peruse our other clean salads to find the perfect light lunch or side for tonight’s dinner!

Nutrients per serving: Calories: 355, Total Fat: 9 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 56 g, Fiber: 14 g, Sugars: 6 g, Protein: 17 g, Sodium: 157 mg, Cholesterol: 1 mg

Recipe and photo courtesy of: cleaneatingmag.com

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