Comprehensive Cancer recommends people interested in making changes consider the Healthy10 Challenge, based on AICR’s Cancer Prevention Recommendations.

The team at Comprehensive Cancer Centers preaches the benefits of making simple changes to jumpstart better living. With that in mind, Comprehensive recommends people interested in making changes consider the Healthy10 Challenge, which is based on the American Institute for Cancer Research’s (AICR) Cancer Prevention Recommendations. The science behind the challenge is clear and works, and that’s keeping things simple. Changes to eating and activity are done weekly, so you only have to focus on one change at a time. Over the course of 10 weeks, you can ramp things up by adding in more activities and changing up what you eat.

Comprehensive understands that making positive lifestyle changes can be difficult. It can start with the feeling of being overwhelmed with ideas and actions to improve personal health, and it usually leads to procrastination and unfortunately, inaction. It’s understandable as the idea of healthy living includes working out, eating better and figuring out how to make those changes, and track them to note progress. It’s a lot to consider and finding the place to get started can be tough, which is what makes the Health10 Challenge a great place to start.

AICR’s cancer prevention recommendations form the basis of the Healthy10 Challenge. They were developed from the latest research to lower cancer risk and help cancer survivors, with overall health in mind. The challenge is a simple and fun way to help people get healthy and act against their own cancer risk. Here is what to do each week:

Week 1 Healthy10 Challenge – Strive for a Healthier Plate
This Week’s Goal: At least five meals will use the 2/3 – 1/3 plate principle. Focus on following the New American Plate by filling at least 2/3 of a plate with cancer-protective, healthy weight-promoting, plant foods and the other 1/3 with what else you want to eat.

Week 2 Healthy10 Challenge- Get Up and Get Going
This Week’s Goal: By the end of the week add an extra five to 10 active minutes or 500-1,000 steps each day to maintain a healthy weight and keep active.

Week 3 Healthy10 Challenge – Add Some Color to Your Plate
This Week’s Goal: At each meal, eat at least one serving of colorful vegetables or fruits. This can include sweet peppers, tomatoes, carrots, or berries, in addition to other foods with bright colors.

Week 4 Healthy10 Challenge- Up and At ‘Em
This Week’s Goal: By the end of the week add additional daily five to 10 minutes or 500-1,000 steps of more intense physical activity to maintain a healthy weight and keep active.

Week 5 Healthy10 Challenge- Enjoy Whole Grains
This Week’s Goal: Eat three or more servings daily of whole grains. Whole grains can include brown rice, oatmeal, corn, barley, bulgur, kasha, millet and more. A great whole grain resource may be found on the Comprehensive Blog.

Week 6 Healthy10 Challenge- Move More Strategies
This Week’s Goal: By the end of the week, replace sitting time with five to 10 minutes or 500-1,000 steps of activity.

Week 7 – Make Plants the Center of Your Plate
This Week’s Goal: Eat no more than 18 ounces of cooked red meat. If you do eat processed meat, limit that to once a week with the goal of avoiding it.

Week 8 Healthy10 Challenge- Shake Up Your Routine
This Week’s Goal: By the end of the week, add 30 minutes or take 4,000 steps while doing NEW physical activity at least three days this week.

Week 9 Healthy10 Challenge- Quench Your Thirst With Good Health
This Week’s Goal: Replace sugar-sweetened beverages with water, tea, coffee and milk. You can also replace alcoholic beverages with alcohol-free fizzers or reduced alcohol spritzers.

Week 10 Healthy10 Challenge- Putting It All Together
This Week’s Goal: Focus on making five improvements to  home, work and social environments to eat smart and move more. This can include adding some houseplants, opening the window to get more fresh air inside, going for walks at work, or invite friends to get active and walk with you. Again, simple stuff that sticks is the goal.

Comprehensive Cancer Centers Can Help
Physicians at Comprehensive Cancer Centers provide a variety of options for cancer care including chemotherapy, immunotherapy, radiation therapy, as well as clinical research for the treatment of cancer. To schedule an appointment with the team at Comprehensive, please call 702-952-3350.

The content is this post is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.