King's Daughters' Health

Directions Combine cilantro, lime juice and olive oil in a large bowl. Add chicken breasts and toss well, making sure each one is fully coated. Let marinate for three minutes. Remove chicken breasts and sprinkle evenly with ¼ teaspoon salt. Heat a skillet or grill pan over medium-high heat. Cook each breast half for 6 minutes per side or until a meat thermometer inserted in the center registers 165ºF. To make the salsa, combine all ingredients in a small bowl and stir gently. Serve over chicken. Vital Signs a publication of King's Daughters' Health ✁ Nutritional Information per Serving Servings: 4 Calories: 289 Fat: 13.2g Cholesterol: 64mg Sodium: 383mg Carbohydrates: 6.6g Fiber: 3.6g Protein: 28mg 3 With Avocado Salsa Cilantro-Lime Chicken Take these four steps now to reduce your chances of getting cancer in the future. "PEOPLE PLACE A great emphasis on hereditary risk when it comes to cancer," says Heather Foy, Wellness Coordinator at King's Daughters' Health. "But I like to remind people that lifestyle choices play a big role in many forms of the disease." Start taking control of your cancer risk by taking these four steps: 1. Kick your tobacco habit. Smoking is responsible for nearly 90 percent of all lung cancer cases in the U.S. Tobacco products also contribute to colon, breast, oral and pancreatic cancers. Need help quitting? Call the Indiana Tobacco Quitline at 800-QUIT-NOW or Stephanie Bear, Tobacco Cessation Coordinator at KDH, at (812) 801-0598. 2. Eat well and exercise. According to the American Cancer Society, one in three cancers is linked to body weight, diet and physical activity levels. Exercise for at least 30 minutes a day, five days a week, and eat a variety of healthy, colorful foods. 3. Stop tanning. Worldwide, there are more skin cancer cases caused by indoor tanning than there are lung cancer cases caused by smoking, according to a study in JAMA Dermatology. Radiation from tanning beds is just as damaging as radiation from sunlight. 4. Get screened. Early detection saves lives. Talk with your primary care provider about cancer screenings that are appropriate for you, such as mammograms, colonoscopies, and prostate and skin exams. ■ Visit www.kdhmadison.org and click on "Wellness Blog" for more of Heather's health and wellness tips. SERVE THIS REFRESHING combo over quinoa or wrapped in a tortilla for a new twist on tacos. Avocado is rich in healthy monounsaturated fats that can help reduce bad cholesterol. Ingredients Chicken: 2 tablespoons cilantro, minced 2½ tablespoons lime juice 1½ tablespoons olive oil 1 lb. boneless, skinless chicken breasts, halved ¼ teaspoon salt Salsa: 1 cup chopped plum tomatoes 2 tablespoons finely chopped onion 2 teaspoons lime juice ¼ teaspoon salt ¼ teaspoon black pepper 1 avocado, peeled and cubed 8 Your Cancer Prevention Plan

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