May 2025 Nutrition NEWSLETTER Inside: Brought to
Description: May 2025 Nutrition NEWSLETTER Inside: Brought to you by: Recipe: Chicken Shawarma Budget Recipe: Cutlet Shake and Bake Recipe: Family Salad Supplements vs. Food for Parkinsons Disease? 10 Tips for Healthier Eating Tattoos and Skin Cancer
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slide1. May 2025 Nutrition
NEWSLETTER Inside: Brought to you by: Recipe: Chicken Shawarma
Budget Recipe: Cutlet Shake and Bake
Recipe: Family Salad
Supplements vs. Food for Parkinson’s Disease?
10 Tips for Healthier Eating
Tattoos and Skin Cancer
Tips to Reduce Risk of Skin Cancer
Shopping List for A Gym
Easy Ways to Be More Active<br>
slide2. Here is a spicy recipe that helps the chicken go a long way Chicken Shawarma Serves 4. Each serving: 107 calories, 2 g fat, 0 g saturated fat, 39 mg cholesterol, 0 mg trans fat, 94 mg sodium, 4 g carbohydrates, 1 g fiber, 2 g sugar, 18 g protein. Ingredients:
1/2 pound chicken tenders
1 cup nonfat plain Greek yogurt
1 tsp garlic powder
1 tsp ginger
1 tsp cinnamon
1 tsp ground cardamom
1 tsp red pepper flakes
1 tsp ground cumin
1 tsp turmeric
Lemon juice
Garnish optional one sprig fresh cilantro and a lime cut into wedges
Directions:
Preheat the oven to 425 degrees.
Meanwhile, mix the spices with the yogurt and lemon juice.
Place the chicken tenders in a lightly oil-sprayed baking pan in one layer. Top with the yogurt, coating them well.
Bake until the chicken is done, about 20 minutes. Broil for a few minutes to brown up if desired.
Remove from the oven. Garnish with cilantro and lime.
Serve over rice with steamed vegetables and a tossed salad...<br>
slide3. This simple recipe helps you feed 2-3 people with one chicken breast! Cutlet Shake and Bake Serves 3. Each serving: 114 calories, 4 g fat, 1 g saturated fat, 24 mg cholesterol, 0 mg trans fat, 58 mg sodium, 8 g carbohydrates, 1 g fiber, 2 g sugar, 9 g protein. Ingredients:
1 chicken breast, boneless, skinless
1/4 cup flour
1 tsp garlic powder
1 tsp paprika
pinch salt
black pepper to taste
1/2 tsp dried thyme
2 tsp olive oil
Directions:
Cut the chicken breast horizontally into 4-6 thin cutlet pieces. It is helpful for it to be very cold and to use a sharp knife. Press the pieces flat.
Place the flour and all seasonings in a bowl or plastic bag. Dust the chicken breast cutlets very well with the flour mixture.
Place the olive oil in a nonstick skillet or iron skillet. Heat over medium heat.
Place the chicken breast cutlets in the pan and fry on one side. Turn them over when they get browned. Bake in a 350 degree oven until they are done, about 8 minutes.
Serve hot. We love to serve with baked potatoes or brown rice and lots of fresh steamed veggies like broccoli.
Optional garnish: fresh parsley and a squeeze of lemon....<br>
slide4. Ingredients:
Ingredients:
8 cups ready-to-serve kale or other greens
2 cups cooked farro or brown rice
1 sweet potato, microwaved to done (4 minutes), peeled, diced
2 avocados, peeled and diced
1/4 cup toasted pumpkin seeds
1 cup grated carrots
1 cup sliced fennel
1 cup sliced radishes
1 tomato, cut in wedges
1/2 cucumber sliced
4 hard-boiled eggs, peeled and cut in half
fresh chives
Variety of dressings and oil and vinegar Directions:
Prepare all the ingredients. Arrange on a large platter as shown with the lettuce on the bottom and the ingredients on the top.
Chill until ready to serve.
Let every one gather their own salad and provide a variety of dressings.
Leftovers make a great lunch the next day.
Chef's Tips:
The work becomes very easy when you use a Japanese mandolin, available affordably online at Amazon or in most cooking stores.
The idea is to use greens, veggies, roasted squash or sweet potato, a protein item like eggs, and whole grains. Feel free to use what you like or what is seasonal in your area. Family Style Salad Serves 6. Each serving: 331 calories, 17 g fat, 3 g saturated fat, 36 mg cholesterol, 0 g trans fat, 112 mg sodium, 36 g carbohydrate, 9 g fiber, 10 g protein.<br>
slide5. How Supplements and Dietary Components Impact the Risk of Parkinson's Disease Studies on specific supplement use and PD are conflicting, and there’s limited evidence to support or deny their benefits. One study that followed subjects for nearly 30 years found no association between the use of folic acid or folate intake and PD. 1
However, some research suggests certain vitamins may help reduce the risk of PD, though the supplements need to be combined. One study found an association between the antioxidants vitamins C and E to reduce PD risk. Other factors such as body mass index and coffee intake enhanced this link. 2
Reducing saturated fat intake and consuming more polyunsaturated fats has been linked with a lower risk of developing PD as well. 3
Other foods and beverages could protect against PD such as green and black tea, coffee, apples, berries, oranges, orange juice, peppers, tomatoes, tomato juice, and potatoes notes one study. 4
Foods containing high amounts of antioxidants such as carotenoids, lutein, vitamins E, and C have also been linked to the reduced risk of PD and the progression of symptoms in older adults with PD. Carrots, squash, Brussels sprouts, kale, and spinach are examples. Foods rich in flavonoids from apples, berries, oranges, and red wine also were linked with less risk of death in PD patients. 5
Food Versus Medicine
While medications continue to be developed for PD, few treatments are moving to phase 3 of clinical trials, the last phase before a drug is submitted for approval.
Alpha-synuclein, a protein that impacts neurotransmitters in PD may be affected by flavonoids from caffeine, curcumin, and resveratrol according to Dr. John Duda, national director of the VA Parkinson’s Disease Research, Education and Clinical Centers. They may also inhibit inflammation. The isoflavone genistein in soybeans protects dopaminergic neurons that impact PD. 6
Other dietary interventions in the treatment of PD include the use of a ketogenic diet, altering protein intake to preserve muscles and sleep, and the impact of psyllium and wheat bran on constipation and weight. The use of gluten-free diets is also being investigated. 7 Written By Lisa Andrews, MEd, RD, LD While the role of diet is becoming clearer in preventing and treating Parkinsons Disease (PD), the use of dietary supplements isn’t as solid.<br>
slide6. As mentioned in a previous post, adhering to a Mediterranean diet may delay the onset of Parkinson’s Disease by up to 17 years.(8) While following a strict diet can be difficult, small modifications can help. Below are simple tips:
Reduce consumption of fried foods..
Choose whole grains over processed grains when possible. These include rolled oats or wheat bran at breakfast or using whole grain pasta or brown rice at lunch and dinner.
Cut back on commercially made snacks like chips, cookies, and other processed food.
Cook more meals at home and limit fast food consumption.
Increase intake of whole fruits and vegetables including apples, berries, and citrus fruits.
Add more leafy greens to your meals such as salads or kale and spinach to soups and other dishes.
Snack on carrots, peppers, and tomatoes.
Limit intake of ultra-processed meat including bacon, sausage, hot dogs, and deli meats.
Choose coffee, tea, or water over soda, sweetened beverages, and alcohol.
Talk to your doctor or dietitian before trialing antioxidant supplementation. How Supplements and Dietary Components Impact the Risk of Parkinson's Disease Written By Lisa Andrews, MEd, RD, LD 10 Tips for Healthier Eating Foods containing high amounts of antioxidants such as carotenoids, lutein, vitamins E, and C have also been linked to the reduced risk of PD and the progression of symptoms in older adults with PD. Carrots, squash, Brussels sprouts, kale, and spinach are examples. Foods rich in flavonoids from apples, berries, oranges, and red wine also were linked with less risk of death in PD patients. 5<br>
slide7. Tattoos and Skin Cancer Unfortunately, a recent study on twins found a potential link between the exposure of tattoo ink and the development of certain cancer types. The researchers are concerned that tattoo ink releases inflammation at the deposit site, which may lead to chronic inflammation. This may result in abnormal cell development and lead to skin cancer and lymphoma.
The Study
For the study, 2,367 randomly selected twins born between 1960 and 1996 were compared to a case-control study of 316 twins. The Danish Cancer Registry obtained cancer diagnoses via ICD-10, while exposure to tattoo ink was retrieved from the Danish Twin Tattoo survey from 2021. The research examined the effects of time-varying exposure.
Results
Researchers discovered that in the case-control study, individual-level analysis led to a hazard of any skin cancer type (except basal cell carcinoma) that was 1.62 times higher in tattooed individuals. A twin-matched analysis of 14 pairs of twins discordant for tattoo ink exposure indicated a hazard risk of 1.33 for skin cancer.
Increased hazards were also observed for skin cancer and lymphoma in tattoos bigger than the palm of a hand. In the cohort study, individual-level analysis indicated a hazard ratio of 3.91 for skin cancer and 2.83 for basal cell carcinoma.
Conclusion
This study suggested a higher hazard rate of skin cancers and lymphoma in individuals with tattoos, shown via two designs: a twin cohort and a case-control study. Researchers are concerned that tattoo ink that interacts with surrounding cells may have dire consequences.
Future studies focusing on the causal pathway of tattoo ink-induced cancers are advised. I’ll certainly be encouraging my family to think twice about those tempting tattoo trends. Truth be told, I’m the only one in my immediate family without a tattoo. My daughters started their tattoo journey when my oldest got her first during her freshman year of college. Not wanting to be left out, she tattooed her sister’s arm with a small butterfly design. My husband followed suit, with three bands on his arm representing the three women in his life. Written By Lisa Andrews, MEd, RD, LD<br>
slide8. Skip or limit your tattoos!
Try temporary tattoos, which do not penetrate the skin.
Don’t smoke, vape, or use other nicotine products.
Avoid tanning beds and laying out in the sun.
Be generous with sunscreen from head to toe
Reapply sunscreen after an hour
Limit citrus fruit intake. Excessive intake has been associated with increased risk of skin cancer. 2
Eat a diet high in antioxidants with a variety of fruits, vegetables, whole grains, nuts, seeds, beans, and lentils.
Add fatty fish into your diet for omega-3 fatty acids, which reduce inflammation and may protect against skin cancer. 3
Include foods with polyphenols, which may reduce risk of skin cancer. These include red grapes, berries, spinach, pomegranate, and green tea. 4 Written By Lisa Andrews, MEd, RD, LD References:
1. Clemmensen, S.B., Mengel-From, J., Kaprio, J. et al. Tattoo ink exposure is associated with lymphoma and skin cancers – a Danish study of twins. BMC Public Health 25, 170 (2025). https://doi.org/10.1186/s12889-025-21413-3
2. Fang X, Han D, Yang J, Li F, Sui X. Citrus Consumption and Risk of Melanoma: A Dose-Response Meta-Analysis of Prospective Cohort Studies. Front Nutr. 2022 Jun 20;9:904957. doi: 10.3389/fnut.2022.904957. PMID: 35795586; PMCID: PMC9251443.
3. Black HS, Rhodes LE. Potential Benefits of Omega-3 Fatty Acids in Non-Melanoma Skin Cancer. J Clin Med. 2016 Feb 4;5(2):23. doi: 10.3390/jcm5020023. PMID: 26861407; PMCID: PMC4773779.
4. Nasir A, Bullo MMH, Ahmed Z, Imtiaz A, Yaqoob E, Jadoon M, Ahmed H, Afreen A, Yaqoob S. Nutrigenomics: Epigenetics and cancer prevention: A comprehensive review. Crit Rev Food Sci Nutr. 2020;60(8):1375-1387. doi: 10.1080/10408398.2019.1571480. Epub 2019 Feb 7. PMID: 30729798. Below are tips to reduce the risk of skin cancer:<br>
slide9. Written By Lisa Andrews, MEd, RD, LD Start with stretching for 5 minutes as soon as you wake up.
Add exercise to your daily calendar. If it’s scheduled, you’re less likely to skip it.
Take exercise “snack” breaks for 3 to 5 minutes every hour while working. This could be a handful of jumping jacks or pushups, or a few rounds of step climbing in your house. It could also mean going for a walk during work to visit colleagues or get a coffee.
Try a new class at your local rec center or gym. Aerobics and Zoomba are still popular.
Ask a coworker to walk with you on your lunch hour.
Check out a new sport- pickleball is quite fun!
Invest in a treadmill or stationary bike for colder months.
Sign up for a 5 K or other event and start training!
Invest in inexpensive hand weights or a medicine ball for resistance training.
Discover new neighborhoods or trails each week and take a hike!
Walk while you are talking on the phone or waiting for someone.
Can you ride your bike or walk to the store or any errands versus taking the car? Here are 12 easy ways to get more activity in your day:<br>
slide10. After finding a new local gym, I was surprised at the number of amenities for the low monthly price. It has three plans with no monthly contract, starting at $9.99 per month. The equipment ranges from cardio and weight machines to free weights and heavy ropes.
But there is so much more! A few more dollars buy access to their cardio cinema theatre, where you can ride a stationary bike, treadmill, or stairs while watching a popular movie. AI-enabled workout machines remember your chair position and keep track of your progress, increasing weight and prompting the speed of the lift. And recovery rooms await.
My favorite feature is the group classes. An hour goes by faster if you have other people suffering with you and a fun instructor with a playlist. We can choose Pilates, yoga, dance, barbell pumps, and more. Better still there is an app that helps me choose a class and add it to my calendar.
They also have a program where they will train you on the weight machines and give you video workouts for the month. This is a good idea if you want a structured plan to get stronger.
And finally, since they have many gyms all over the premium plan allows you to access any of their facilities. It is a good idea to visit the gym at the time you plan to attend so you can assess the vibe and amount of free equipment available.
Gym wish list.
Check the options that are important to you before shopping for a gym then compare facilities near you:
Hours of operation ________
Group workout classes ________
Free weights ________
Weight machines ________
Cardio theatres ________
Fitness trainers ________
Yoga or Pilates classes ________
Cardio machines with TVs ________
Showers and lockers ________
Recreational sports (racquet, pool, tennis) ________
Pickleball ________
Other ________ Shopping List for A Gym<br>
NEWSLETTER Inside: Brought to you by: Recipe: Chicken Shawarma
Budget Recipe: Cutlet Shake and Bake
Recipe: Family Salad
Supplements vs. Food for Parkinson’s Disease?
10 Tips for Healthier Eating
Tattoos and Skin Cancer
Tips to Reduce Risk of Skin Cancer
Shopping List for A Gym
Easy Ways to Be More Active<br>
slide2. Here is a spicy recipe that helps the chicken go a long way Chicken Shawarma Serves 4. Each serving: 107 calories, 2 g fat, 0 g saturated fat, 39 mg cholesterol, 0 mg trans fat, 94 mg sodium, 4 g carbohydrates, 1 g fiber, 2 g sugar, 18 g protein. Ingredients:
1/2 pound chicken tenders
1 cup nonfat plain Greek yogurt
1 tsp garlic powder
1 tsp ginger
1 tsp cinnamon
1 tsp ground cardamom
1 tsp red pepper flakes
1 tsp ground cumin
1 tsp turmeric
Lemon juice
Garnish optional one sprig fresh cilantro and a lime cut into wedges
Directions:
Preheat the oven to 425 degrees.
Meanwhile, mix the spices with the yogurt and lemon juice.
Place the chicken tenders in a lightly oil-sprayed baking pan in one layer. Top with the yogurt, coating them well.
Bake until the chicken is done, about 20 minutes. Broil for a few minutes to brown up if desired.
Remove from the oven. Garnish with cilantro and lime.
Serve over rice with steamed vegetables and a tossed salad...<br>
slide3. This simple recipe helps you feed 2-3 people with one chicken breast! Cutlet Shake and Bake Serves 3. Each serving: 114 calories, 4 g fat, 1 g saturated fat, 24 mg cholesterol, 0 mg trans fat, 58 mg sodium, 8 g carbohydrates, 1 g fiber, 2 g sugar, 9 g protein. Ingredients:
1 chicken breast, boneless, skinless
1/4 cup flour
1 tsp garlic powder
1 tsp paprika
pinch salt
black pepper to taste
1/2 tsp dried thyme
2 tsp olive oil
Directions:
Cut the chicken breast horizontally into 4-6 thin cutlet pieces. It is helpful for it to be very cold and to use a sharp knife. Press the pieces flat.
Place the flour and all seasonings in a bowl or plastic bag. Dust the chicken breast cutlets very well with the flour mixture.
Place the olive oil in a nonstick skillet or iron skillet. Heat over medium heat.
Place the chicken breast cutlets in the pan and fry on one side. Turn them over when they get browned. Bake in a 350 degree oven until they are done, about 8 minutes.
Serve hot. We love to serve with baked potatoes or brown rice and lots of fresh steamed veggies like broccoli.
Optional garnish: fresh parsley and a squeeze of lemon....<br>
slide4. Ingredients:
Ingredients:
8 cups ready-to-serve kale or other greens
2 cups cooked farro or brown rice
1 sweet potato, microwaved to done (4 minutes), peeled, diced
2 avocados, peeled and diced
1/4 cup toasted pumpkin seeds
1 cup grated carrots
1 cup sliced fennel
1 cup sliced radishes
1 tomato, cut in wedges
1/2 cucumber sliced
4 hard-boiled eggs, peeled and cut in half
fresh chives
Variety of dressings and oil and vinegar Directions:
Prepare all the ingredients. Arrange on a large platter as shown with the lettuce on the bottom and the ingredients on the top.
Chill until ready to serve.
Let every one gather their own salad and provide a variety of dressings.
Leftovers make a great lunch the next day.
Chef's Tips:
The work becomes very easy when you use a Japanese mandolin, available affordably online at Amazon or in most cooking stores.
The idea is to use greens, veggies, roasted squash or sweet potato, a protein item like eggs, and whole grains. Feel free to use what you like or what is seasonal in your area. Family Style Salad Serves 6. Each serving: 331 calories, 17 g fat, 3 g saturated fat, 36 mg cholesterol, 0 g trans fat, 112 mg sodium, 36 g carbohydrate, 9 g fiber, 10 g protein.<br>
slide5. How Supplements and Dietary Components Impact the Risk of Parkinson's Disease Studies on specific supplement use and PD are conflicting, and there’s limited evidence to support or deny their benefits. One study that followed subjects for nearly 30 years found no association between the use of folic acid or folate intake and PD. 1
However, some research suggests certain vitamins may help reduce the risk of PD, though the supplements need to be combined. One study found an association between the antioxidants vitamins C and E to reduce PD risk. Other factors such as body mass index and coffee intake enhanced this link. 2
Reducing saturated fat intake and consuming more polyunsaturated fats has been linked with a lower risk of developing PD as well. 3
Other foods and beverages could protect against PD such as green and black tea, coffee, apples, berries, oranges, orange juice, peppers, tomatoes, tomato juice, and potatoes notes one study. 4
Foods containing high amounts of antioxidants such as carotenoids, lutein, vitamins E, and C have also been linked to the reduced risk of PD and the progression of symptoms in older adults with PD. Carrots, squash, Brussels sprouts, kale, and spinach are examples. Foods rich in flavonoids from apples, berries, oranges, and red wine also were linked with less risk of death in PD patients. 5
Food Versus Medicine
While medications continue to be developed for PD, few treatments are moving to phase 3 of clinical trials, the last phase before a drug is submitted for approval.
Alpha-synuclein, a protein that impacts neurotransmitters in PD may be affected by flavonoids from caffeine, curcumin, and resveratrol according to Dr. John Duda, national director of the VA Parkinson’s Disease Research, Education and Clinical Centers. They may also inhibit inflammation. The isoflavone genistein in soybeans protects dopaminergic neurons that impact PD. 6
Other dietary interventions in the treatment of PD include the use of a ketogenic diet, altering protein intake to preserve muscles and sleep, and the impact of psyllium and wheat bran on constipation and weight. The use of gluten-free diets is also being investigated. 7 Written By Lisa Andrews, MEd, RD, LD While the role of diet is becoming clearer in preventing and treating Parkinsons Disease (PD), the use of dietary supplements isn’t as solid.<br>
slide6. As mentioned in a previous post, adhering to a Mediterranean diet may delay the onset of Parkinson’s Disease by up to 17 years.(8) While following a strict diet can be difficult, small modifications can help. Below are simple tips:
Reduce consumption of fried foods..
Choose whole grains over processed grains when possible. These include rolled oats or wheat bran at breakfast or using whole grain pasta or brown rice at lunch and dinner.
Cut back on commercially made snacks like chips, cookies, and other processed food.
Cook more meals at home and limit fast food consumption.
Increase intake of whole fruits and vegetables including apples, berries, and citrus fruits.
Add more leafy greens to your meals such as salads or kale and spinach to soups and other dishes.
Snack on carrots, peppers, and tomatoes.
Limit intake of ultra-processed meat including bacon, sausage, hot dogs, and deli meats.
Choose coffee, tea, or water over soda, sweetened beverages, and alcohol.
Talk to your doctor or dietitian before trialing antioxidant supplementation. How Supplements and Dietary Components Impact the Risk of Parkinson's Disease Written By Lisa Andrews, MEd, RD, LD 10 Tips for Healthier Eating Foods containing high amounts of antioxidants such as carotenoids, lutein, vitamins E, and C have also been linked to the reduced risk of PD and the progression of symptoms in older adults with PD. Carrots, squash, Brussels sprouts, kale, and spinach are examples. Foods rich in flavonoids from apples, berries, oranges, and red wine also were linked with less risk of death in PD patients. 5<br>
slide7. Tattoos and Skin Cancer Unfortunately, a recent study on twins found a potential link between the exposure of tattoo ink and the development of certain cancer types. The researchers are concerned that tattoo ink releases inflammation at the deposit site, which may lead to chronic inflammation. This may result in abnormal cell development and lead to skin cancer and lymphoma.
The Study
For the study, 2,367 randomly selected twins born between 1960 and 1996 were compared to a case-control study of 316 twins. The Danish Cancer Registry obtained cancer diagnoses via ICD-10, while exposure to tattoo ink was retrieved from the Danish Twin Tattoo survey from 2021. The research examined the effects of time-varying exposure.
Results
Researchers discovered that in the case-control study, individual-level analysis led to a hazard of any skin cancer type (except basal cell carcinoma) that was 1.62 times higher in tattooed individuals. A twin-matched analysis of 14 pairs of twins discordant for tattoo ink exposure indicated a hazard risk of 1.33 for skin cancer.
Increased hazards were also observed for skin cancer and lymphoma in tattoos bigger than the palm of a hand. In the cohort study, individual-level analysis indicated a hazard ratio of 3.91 for skin cancer and 2.83 for basal cell carcinoma.
Conclusion
This study suggested a higher hazard rate of skin cancers and lymphoma in individuals with tattoos, shown via two designs: a twin cohort and a case-control study. Researchers are concerned that tattoo ink that interacts with surrounding cells may have dire consequences.
Future studies focusing on the causal pathway of tattoo ink-induced cancers are advised. I’ll certainly be encouraging my family to think twice about those tempting tattoo trends. Truth be told, I’m the only one in my immediate family without a tattoo. My daughters started their tattoo journey when my oldest got her first during her freshman year of college. Not wanting to be left out, she tattooed her sister’s arm with a small butterfly design. My husband followed suit, with three bands on his arm representing the three women in his life. Written By Lisa Andrews, MEd, RD, LD<br>
slide8. Skip or limit your tattoos!
Try temporary tattoos, which do not penetrate the skin.
Don’t smoke, vape, or use other nicotine products.
Avoid tanning beds and laying out in the sun.
Be generous with sunscreen from head to toe
Reapply sunscreen after an hour
Limit citrus fruit intake. Excessive intake has been associated with increased risk of skin cancer. 2
Eat a diet high in antioxidants with a variety of fruits, vegetables, whole grains, nuts, seeds, beans, and lentils.
Add fatty fish into your diet for omega-3 fatty acids, which reduce inflammation and may protect against skin cancer. 3
Include foods with polyphenols, which may reduce risk of skin cancer. These include red grapes, berries, spinach, pomegranate, and green tea. 4 Written By Lisa Andrews, MEd, RD, LD References:
1. Clemmensen, S.B., Mengel-From, J., Kaprio, J. et al. Tattoo ink exposure is associated with lymphoma and skin cancers – a Danish study of twins. BMC Public Health 25, 170 (2025). https://doi.org/10.1186/s12889-025-21413-3
2. Fang X, Han D, Yang J, Li F, Sui X. Citrus Consumption and Risk of Melanoma: A Dose-Response Meta-Analysis of Prospective Cohort Studies. Front Nutr. 2022 Jun 20;9:904957. doi: 10.3389/fnut.2022.904957. PMID: 35795586; PMCID: PMC9251443.
3. Black HS, Rhodes LE. Potential Benefits of Omega-3 Fatty Acids in Non-Melanoma Skin Cancer. J Clin Med. 2016 Feb 4;5(2):23. doi: 10.3390/jcm5020023. PMID: 26861407; PMCID: PMC4773779.
4. Nasir A, Bullo MMH, Ahmed Z, Imtiaz A, Yaqoob E, Jadoon M, Ahmed H, Afreen A, Yaqoob S. Nutrigenomics: Epigenetics and cancer prevention: A comprehensive review. Crit Rev Food Sci Nutr. 2020;60(8):1375-1387. doi: 10.1080/10408398.2019.1571480. Epub 2019 Feb 7. PMID: 30729798. Below are tips to reduce the risk of skin cancer:<br>
slide9. Written By Lisa Andrews, MEd, RD, LD Start with stretching for 5 minutes as soon as you wake up.
Add exercise to your daily calendar. If it’s scheduled, you’re less likely to skip it.
Take exercise “snack” breaks for 3 to 5 minutes every hour while working. This could be a handful of jumping jacks or pushups, or a few rounds of step climbing in your house. It could also mean going for a walk during work to visit colleagues or get a coffee.
Try a new class at your local rec center or gym. Aerobics and Zoomba are still popular.
Ask a coworker to walk with you on your lunch hour.
Check out a new sport- pickleball is quite fun!
Invest in a treadmill or stationary bike for colder months.
Sign up for a 5 K or other event and start training!
Invest in inexpensive hand weights or a medicine ball for resistance training.
Discover new neighborhoods or trails each week and take a hike!
Walk while you are talking on the phone or waiting for someone.
Can you ride your bike or walk to the store or any errands versus taking the car? Here are 12 easy ways to get more activity in your day:<br>
slide10. After finding a new local gym, I was surprised at the number of amenities for the low monthly price. It has three plans with no monthly contract, starting at $9.99 per month. The equipment ranges from cardio and weight machines to free weights and heavy ropes.
But there is so much more! A few more dollars buy access to their cardio cinema theatre, where you can ride a stationary bike, treadmill, or stairs while watching a popular movie. AI-enabled workout machines remember your chair position and keep track of your progress, increasing weight and prompting the speed of the lift. And recovery rooms await.
My favorite feature is the group classes. An hour goes by faster if you have other people suffering with you and a fun instructor with a playlist. We can choose Pilates, yoga, dance, barbell pumps, and more. Better still there is an app that helps me choose a class and add it to my calendar.
They also have a program where they will train you on the weight machines and give you video workouts for the month. This is a good idea if you want a structured plan to get stronger.
And finally, since they have many gyms all over the premium plan allows you to access any of their facilities. It is a good idea to visit the gym at the time you plan to attend so you can assess the vibe and amount of free equipment available.
Gym wish list.
Check the options that are important to you before shopping for a gym then compare facilities near you:
Hours of operation ________
Group workout classes ________
Free weights ________
Weight machines ________
Cardio theatres ________
Fitness trainers ________
Yoga or Pilates classes ________
Cardio machines with TVs ________
Showers and lockers ________
Recreational sports (racquet, pool, tennis) ________
Pickleball ________
Other ________ Shopping List for A Gym<br>