Name: Colleen
Bio: Colleen is a registered dietitian and the director of nutrition and physical activity at the American Cancer Society national headquarters in Atlanta. A wife and mother of two boys, Colleen likes to bike, hike and run, and also loves to cook. She is the co-host of the Powerful Choices (link to them) podcast series where she offers easy and practical tips to help you eat well, be more active, and watch your weight -- all things that can help you to stay well and reduce your risk of cancer.
Posts by Colleen:
- Avoid the holiday “ho ho hums” – you don’t want to miss out on all the fun treats that come with this time of year. Allow yourself to enjoy your seasonal favorites, but satisfy yourself with small tastes.
- Enjoy the holiday “lites” – save calories and fat by using reduced-fat sour cream, mayonnaise and cream cheese for holiday dips and spreads. Serve with colorful vegetable strips and whole wheat crackers.
- Don’t be a “yule fool” – be mindful of the amount of high calorie cheeses, meats and snacks you nibble on. Cheese cubes, salami roll ups and handfuls of nuts rapidly add up and pack a calorie punch!
- Hark! Holiday party go-ers! Offer to bring a fruit or vegetable platter, and munch away. And try having a small snack before you leave home so you’re not starving when you hit the buffet table!
- Bells will be ringing, and alcohol may be flowing. If you drink at all, limit how much you consume.
- Don’t get “snowed” while eating out –ask for dressings, sauces and gravies to be served on the side. Then you can control the amount – and the calories – that go on your salads and entrées.
- Pass on the sleigh ride and go for a walk! Keep up your exercise routine throughout the holidays and beyond. Not only will you burn calories, but you’ll help keep that holiday stress in check.
Bye-Bye Birthday Treats
February 12th, 2010So long, cupcakes. Au revoir, petit fours. Sayanara, snack cakes. My sons’ school has recently said “no more birthday treats” for intermediate and middle school students – “as a way to encourage health and wellness.”
While my kids are bummed, I am totally fine with this. One thing that they really liked about being able to take in treats is that then, everyone knew it was their birthday. But, they still get their birthday announced via the morning announcements, and they do get to come out of uniform on their big day, so their classmates are definitely still aware that it’s their birthday, treats or not.
Now, I get that not having birthday snacks at school isn’t going to solve the childhood obesity epidemic we’ve got going on, but to me, a simple change like this is one step in the right direction to creating a culture of wellness for kids while they’re at school. Granted, in terms of helping with weight control, skipping birthday snacks throughout the year can’t make up for school meals that are high in fat and not-so-high in fruits and vegetables; vending machines that have high sugar, high calorie snacks and drinks; limited requirements for physical education – and the lunches packed full of processed foods that can come from home.
I also get that changing only what’s going on in schools won’t solve the problem, either. Healthy school meals and more physical education won’t make up for eating a bunch of junk food at home while watching TV or playing computer games. But those changes in schools will help. They are a piece of a giant puzzle.
What’s going on in your kids’ schools? What, if any changes, have been made to try to promote your kids’ health? Have healthy changes been made to school meals or vending options? Have they banned birthday treats or bake sales? What about PE? How often does your child have it?
Kitchen Gadgets: Live Without, or Add To Your Birthday Wish List?
January 15th, 2010
So, I’m making dinner tonight (salmon, squash casserole and sugar snap peas, just in case you were wondering) and had just finished chopping onions when I reached for the garlic and thought – shoot! I threw out my garlic press last week and haven’t gotten a new one yet (the little basket that the garlic sits in went into the garbage disposal and, well, you can guess the rest of the story). Now, intellectually, I know I can chop up the garlic with any number of knives that I have, but I really like my kitchen gadgets.
As I chopped the garlic with my knife, I thought about all the other types of gadgets and small appliances I have that are really nice to have, but in reality, probably not totally necessary (especially given the size of my kitchen and the available storage space, although we are getting ready to renovate, and I imagine you’ll read about that in the near future). I’ve got kitchen scissors and a nutmeg grater and a panini press and an immersion blender and the list goes on and on and on, but the bottom line is that I know I’ve got utensils and tools that could serve double duty if they had to.
What about you? Do you like to have gadgets and appliances that have a specific purpose, or is there something in the kitchen department you know you could get by without, but are going to drop some hints about when your birthday rolls around?
The Keys to Longevity
January 8th, 2010So often people are afraid of turning a year older, but I’ve been inspired by a couple of people who prove each birthday is something special to celebrate. A few weeks ago, I was talking with my Great Aunt Gen and learned that just a few days after our conversation, she was going to turn 94. Wow! Given that life expectancy in the United States is 78 years, how great is it that she’s 94 and still rockin’! I asked her what she thought helped her get to this great age of 94. She said three things: I never smoked, I didn’t drink much alcohol, and I’ve always tried to stay active.
Years ago, my husband and I lived in California, and the gentleman living across the street – Arlie – was 101 years old at the time. One morning after I drove my husband to his office, I arrived back home about 7:30 am, and I kid you not, Arlie was raking the leaves in our front yard. He also used to bring the empty garbage cans from the street back up to all the neighbors’ houses on garbage days.
My father, who is 78, runs the10K Peachtree Road Race with me every year in Atlanta on the 4th of July – and quite honestly, the guy can run me into the ground – and I’ve done marathons.
Today at a play at my children’s school, I met the mother of a friend of mine, and learned she is 84. I never would have guessed it. My friend said that her mom gets up every day, gets dressed, puts on makeup and her jewelry, and stays active. Eighty four years old, and she is regularly on the golf course.
I’m convinced. I wholeheartedly believe that staying active is one of the keys to living well and living long. Are you convinced? Do you have similar stories? Do you stay active because you think it’s one of the keys to longevity?
Ring in a Healthy Holiday
December 23rd, 2009
Parties, special meals with family and friends, delicious gifts of baked goods shared among neighbors…the holiday season is upon us, and with it, the desire to avoid stepping on the scales for the foreseeable future! But with some simple strategies, you can avoid the “Santa spread”. Here are a few tips to think about during the holidays that can help “tip the scales” in your favor!
What about you? What tips work for you that you can share? What are some ways that you plan to ring in a healthy holiday season?
Giving the Gift of Health
December 18th, 2009
Last year for Christmas, my husband’s present to me was vegetarian cooking classes – for him! I loved that idea, and visions of him chopping and sautéing danced in my head. As I started planning and making my shopping list for this year, I got to thinking – what would be some good gifts to give to friends and family that say – hey! I care about you and your health! Here are some ideas I came up with:
Flavored oils and vinegars in a large beautiful bowl made for salads
A basket filled with “healthy” cooking utensils:
An apple corer
A zester
A lemon/lime juicer
A garlic crusher
Ginger and nutmeg graters
Dried fruits and nuts, packed in a unique serving dish with pretty cocktail napkins
A collection of my own favorite healthy recipes, packaged with a recipe journal to record theirs
A subscription to a favorite healthy cooking and/or fitness-related magazine
A jump rope, exercise band and a workout ball for an all-around healthy workout
Babysitting Coupons for a neighbor so she can work out (and enjoy some alone-time)
Workout Buddy Coupons that commit yourself to getting up at 5:30 am three days a week with your friend to walk, if that’s what she wants to do
A gift certificate for a tennis lesson, packaged with a water bottle and flashy colored tennis balls
A gift certificate for a golf lesson, with a book on the best public courses to play
Outdoor games to play with kids:
Collection of sports balls – baseball, soccer, football
Frisbees and boomerangs
Tetherball
Horseshoes
Pogo sticks and hula hoops
What else? What ideas do you have? Have you already gotten someone something with good health in mind? Has anyone gotten YOU a present with good health in mind?
Categories
Recent Celebration Stories
Written By: Morra on 21/04/2010
Check out this great post from Karyn Brianne, Blogger Advisory Council Member, at the Fab Giver:
Health has always been an issue close to my heart. Growing up, I had my heart set on becoming a doctor because I’ve always believed that if you don’t have your health, everything else suffers. In college, however, I decided that being healthy starts before the treatment process. Every day that we wake up, there are things that we can do to take steps to being as healthy as we can be. So, I decided to study marketing and use those communication skills to promote healthy behaviors and empower others to take an active role in their health. And, as a member of the American Cancer Society’s Blogger Advisory Council, I’m committed to using my online presence to do just that.
This week marks National Minority Cancer Awareness Week, and recognizing this issue is very important to me. As an African-American, I was blown away to learn that we have the highest death rate and shortest survival of any racial and ethnic group in the US for most cancers. National Minority Cancer Awareness Week is about recognizing the health disparities that exist within our communities and encouraging action to help shrink the gap. About fifty percent of cancer deaths can be prevented through regularly scheduled screenings, healthy eating, regular physical activity and quitting tobacco use. However, minorities continue to have lower screening rates than whites; report less physical activity than recommended, and consume less fruits, vegetables and whole grains.
These simple lifestyle changes can go a long way towards ensuring that we are around to see more birthdays for ourselves and those that we love. I’m dedicating this post to my maternal grandmother, maternal great-aunt, maternal great uncle, maternal great-cousin, paternal great-grandfather, and paternal (step) grandfather. They passed away due to cancer and build a strong case for why I have to take the necessary steps to be as healthy as I possibly can. I’ll admit that I don’t know all the facts and haven’t been as healthy as I should be, but I’m committed to making that change. This week, I’m setting up appointments ranging from a general checkup to screenings necessary for my health and I encourage you to do the same.
The ACS is available 24 hours a day, 7 days a week at 1-800-227-2345 to help answer any questions about cancer and provide information on what resources exist for free or low cost cancer screenings. Get the facts, understand your medical history, and commit to your health! Some might say that it’s easier said than done, but when has that ever stopped us?
To learn more about the American Cancer Society, please visit cancer.org.
Written By: minnesotamommy on 02/11/2009
You never forget birthdays that are special to you… for me it was my 7th birthday and my mom orchestrated a surprise party in our garage. She did it with such secrecy and pizazz and that I will never forget… It was a typical Saturday at our house. I had a soccer game in the morning and my mom had made cupcakes for the team instead of the usual orange slices. I had told my mom I wanted a party but it was a week or so away so I wasn’t really thinking about anything happening until then… After the game was over, we headed home and as my mom opened the garage door, there were my friends and family waiting to say, “SURPRISE!” Indeed I was suprised. My mom had pulled off an unbelievable birthday celebration for me and managed to keep both of my older brothers from spilling the beans!
The reason this story is so memorable is because this was the last time I remember my mother healthy… shortly after this, she was diagnosed with breast cancer and although she was a fighter, she gave up her battle on June 14, just 2 1/2 years after her diagnosis. She was 41. She died 1 week before her 42nd birthday…
So you see, birthdays are not just special, they create lasting memories when there are no more birthdays to celebrate with loved ones gone before us…
Treasure each birthday and treasure each day… remember someone, somewhere is making a memorable birthday today.
Written By: csmoot on 23/09/2009
This weekend, my 12-year old daughter and her friends are hosting a surprise birthday sleepover for one of their friends whose mother lost her very short battle with lung cancer this past July. Each year, her Mom would have a huge sleepover birthday party for her which all the girls looked forward to. This will be the first birthday she will have without her Mom and it will probably be difficult for her and her Dad and brothers.
This weekend, my 12-year old daughter and her friends are hosting a surprise birthday sleepover for one of their friends whose mother lost her very short battle with lung cancer this past July. Each year, her Mom would have a huge sleepover birthday party for her which all the girls looked forward to. This will be the first birthday she will have without her Mom and it will probably be difficult for her and her Dad and brothers.I am so touched by the extraordinary compassion and sensitivity displayed by my daughter and her friends. While they are just 12 years old, they instinctively knew what to do for their friend. So, Saturday evening, think about the 10 twelve year olds who understand the meaning of more birthdays!
Written By: Jemmabella on 03/08/2009
Birthdays…for some it’s a special day to acknowledge another year of life and for others it’s just another day. For me, something always comes up on a birthday whether it be my own or that of someone I know…
In the summer of 2002 birthdays took on a whole new meaning. For 7 months I was sick on and off. I had suffered from fevers of 102, 103, and sometimes 104 degrees. I had drenching night sweats to the point that I would wet my clothes and the sheets of my bed. My lymph nodes were enlarged and in less than a couple of months I had shed a little over 20 pounds. These symptoms would come and go during the 7 months and when summer came I knew this all couldn’t be, “just another cold.”
In July, my mom who is a nurse had me stop by her clinic to see the doctor that she had worked for. There I told him my symptoms and he had examined me. When he was done he told me that I had Lymphoma. At 23 years old I had no clue what that meant. He had left the room to tell my mom the news. When she returned to the room it was clear she had been crying. I thought to myself, “Oh God, I am dying…” I asked my mom, “What is Lymphoma?”
On July 24, 2002 which is my dad’s birthday I was officially diagnosed with Hodgkin’s Lymphoma Stage 3. From there I underwent chemotherapy for 6 months and my cancer went into remission. Four short months later while randomly scratching my neck I found a lump. The cancer had returned. For my 2nd battle with cancer my oncologist suggested that we do an Autologus Stem Cell Transplant. It’s a transplant procedure where they harvest your own stem cells and re-infuse them back into your body. It’s like taking apart an old car, getting rid of the bad parts and rebuilding it with new parts. So, since the cancer didn’t hit my bone marrow, I was able to be the donor and recipient of my own stem cells.
On June 21, 2003, my 23rd birthday I sat in a chair for several hours with an IV drip of various chemo drugs instead of behind a table with a birthday cake. For several weeks after that there was more preparation for the transplant. In August I was admitted to the hospital for more chemo and to complete the transplant process. I was scheduled to be there for 30 days straight.
On August 18th, my oncologist’s birthday; he re-infused me with my stem cells and I also had 5 blood transfusions that week. Weeks later, I was released from the hospital on August 31st, the day before my son’s 3rd birthday. Jacob was born on September 1st which was also my OBGYN’s birthday. I made her miss dinner with her family that day due to Jacob’s arrival which was actually 3 days late. I have been in remission since October of 2003!
As you can see birthdays are not just another day for me…even if it’s not my own. Prior to my transplant my friends and co-workers celebrated my several times in the month of June to make up for having chemo on my special day. Every day of life is precious! Celebrate the birthdays in your life because you never know what someone else is going through that day. This year is my 30th birthday and 6 year cancer free anniversary. It’s also the 25th anniversary of the American Cancer Society’s Relay For Life. So, how am I celebrating all these special events? I am attending 25+ Relay For Life events this summer from March through August. I’m a 2 time cancer survivor so what better way to live out the rest of my life than to… CELEBRATE, REMEMBER, FIGHT BACK!
Written By: akhutt on 24/07/2009
For my 18th birthday, I was a senior in high school. I was at school for 15 hours that day because on top of school, it was Tech Week for our Winter Play. When school let out for the day, my friend and I hung out with our friends down in the Robotics Lab before grabbing a bite to eat for dinner and heading for rehearsal. Rehearsal went very well, and when it was over, the Stage Manager told my friend and I to organize the prop closet. Later, she came back and told us to sweep the stage. When I came onto the stage, the entire cast and crew was standing there, and started to sing Happy Birthday to me, and my other friend brought out the cake he made for me. I was completely surprised, and that made me so happy!