Changing Habits

Through your texts, many of you have told us ways that you are changing your habits for the better. Eating a healthier diet, and especially eating more vegetables, seems to be a common pattern. Many of you reported that you also are walking more and wearing your Fitbit.

These are great steps — but you may have found that it can be hard to break a bad habit and form a new one. Here are some tips in case you are having trouble making changes. Keep them in mind, and text us with any other ideas!

Take small steps

You don’t need to go cold turkey in order to change your habits. In fact, it is easier if you make the changes gradually. Start slowly: For example, if you’re trying to increase your walking, just walk a short distance on the first day. Then, gradually increase the amount as you feel comfortable. The same goes for eating — instead of completely cutting an unhealthy food out of your diet, focus on decreasing how often you eat it.

Track your progress

By creating a concrete, attainable goal, and by measuring your progress toward that goal, you can motivate yourself to succeed. The Fitbit you received for the study is a great tool for measuring your exercise — every day or week, try to set a goal for the number of steps you want to take. At the end of the week, sync your Fitbit with the computer to see your progress! Then, try to get even more steps next time.

Work with others

Tell your family and friends about your goals. They can motivate you along the way, or even join you if they want to make changes too. Either way, it’s good to have someone to talk to if you need guidance or encouragement.

Follow

Your input: Benefits of exercise

Besides the physical health benefits, an exercise routine can help lower stress levels and improve mental well-being. Via text message, several study participants have shared the positive effects they’ve felt from exercise. One participant said that they enjoyed “feeling good and losing weight” from exercise, while another cited “time to problem-solve” as a key benefit.

Reducing stress

Physical activity releases endorphins, brain chemicals that act as natural painkillers and trigger positive feelings. This can help you to de-stress and relax. So, if you had an overwhelming day at work, or if you’re feeling down, try going for a walk or bike ride. You’ll feel better and have some time to slow down and reflect.

Boosting energy

Though it may seem counterintuitive, studies have suggested that exercise can help raise your energy levels. A University of Georgia study found that study volunteers who performed a six-week low- or moderate-intensity exercise regimen had fatigue levels 20 percent lower than a control group. So next time you’re tired, go to the gym instead of grabbing a coffee!

Helping concentration

If you’re stuck with a difficult problem, or if you feel like your mind is wandering, exercise could help. Exercise may be linked to improved concentration and learning abilities, and could even help prevent some cognitive disorders, research suggests. It’s also a great way to take a break and get some fresh air.

Incorporating Tomatoes Into Your Diet

From salads to chili to pasta dishes, study participants have shared many of the ways that they have been eating Prostate 8’s recommended two weekly servings of tomatoes. Though there are countless tomato recipes and tomato based products, try to focus on cooked tomatoes when planning your meals. Tomatoes are high in lycopene, an antioxidant that may inhibit cancer growth, and the body is able to absorb more lycopene when it is cooked. This may provide even greater benefits than eating raw tomatoes. If you’re not sure how to incorporate tomatoes into your diet, here are some tips for getting started.

Buying fresh tomatoes: Fresh tomatoes taste great and can be prepared in a variety of ways. Tomatoes are ripe when they are firm but give a bit when squeezed — if the skin is wrinkled, they might be overripe. To ripen tomatoes faster, place then in a paper bag with a ripe piece of fruit to speed up the process. Fresh tomatoes are great when eaten with some olive oil and vinegar, or when cut up in a salad.

Buying canned tomatoes: Canned tomatoes are available year-round and can be used in place of fresh tomatoes in many recipes. They usually come in whole, diced, pureed, and paste varieties — whole canned tomatoes can be substitutes for fresh tomatoes, while tomato paste is used to get a tomato taste without adding much volume.

Preparing tomatoes: Check out the Prostate 8 website for great tomato recipes. The tomato soup, chili, and pasta sauce are perfect for chilly late-fall days. Or try something simpler, and just add tomatoes to a salad or slice them and serve them alongside a main meal. We look forward to hearing your ideas through your texts!

Cooking with olive oil

If you are looking for ways to add more vegetable fats to your meals, make sure to keep some olive oil in your pantry. Olive oil contains unsaturated fats, compared to the saturated fats found in butter, which lowers the risk of cardiovascular disease and may be beneficial for prostate health. Plus, it tastes great! Prostate 8 participants have shared a variety of ideas for using this versatile ingredient: adding it to vegetable recipes, drizzling it over salads, and picking olive-oil-based spreads. Here are some other suggestions.

Use it as a butter substitute:

Next time you reach for butter while cooking, try olive oil instead! Stir it into pasta or cooked vegetables; add it to mashed potatoes; add some vinegar and use it as a dip for bread.

Add it to salads:

A simple oil-based vinaigrette is an easy, healthy alternative to heavier dressings. Whisk together equal parts olive oil and vinegar, along with a teaspoon of mustard, a drizzle of honey, and salt and pepper. Adjust the quantities to taste, and serve! To make things more interesting you can also experiment with flavor-infused oils — one Prostate 8 participant recommended using roasted garlic olive oil.

Try baking with it:

Olive oil can be used instead of butter in many baked goods, and it adds a great texture and flavor. Choose a mild or light oil so it is not overpowering. The Prostate 8 website offers several olive oil-based recipes — try the guacamole or the carrot cream cheese muffins. These recipes are great sources of vegetable fat, and they’re delicious!

Beyond Broccoli: Getting Creative With Cruciferous Vegetables

Brussels sprouts? Broccoli? Kale? Many people shy away from dark green vegetables, called cruciferous vegetables, because they see them as boring, bland, or bitter-tasting. But it doesn’t have to be that way! With a few simple tips, you can transform a cruciferous vegetable into a delicious and healthy part of your meal.

We’ve asked you via text message how you have been incorporating cruciferous vegetables into your diet. Many of you have said you’ve mainly been eating broccoli, which is a great start. Now, it’s time to try something new! We hope you can use some of the following suggestions to add some variety to your 7 weekly servings of cruciferous vegetables.

Brussels sprouts: These taste great when roasted in your oven. To make crispy Brussels sprouts that taste almost like French fries, toss them with olive oil and sea salt, spread them in a sheet pan, and roast for 35 minutes at 400˚ until crispy and browned.

Kale: Though kale can have a tough consistency, it softens up when mixed with vinaigrette in a salad. Just make sure to remove the stiff stem in the center. Toss kale with sweet toppings like fruit to counteract any bitter taste.

Cauliflower: Roast cauliflower with garlic, parmesan cheese, or herbs for a tasty and filling dish. Toss it with olive oil and bake it at 450˚ for 25 minutes or until golden brown.

Arugula: Arugula’s strong flavor will add another dimension to any dish! Add it to a salad along with other mixed greens. Or cook it in a skillet with olive oil until tender, and stir it in to pasta or other dishes.

Today, try to incorporate some new cruciferous vegetables into your dinner. And don’t forget to keep texting us!

Find Your Happy Place: Making Time for Yourself

What makes you happy? Maybe it’s being with friends and family, working on a creative project or hobby, or spending time in the outdoors. Regardless of what you love to do, making time for your personal interests is essential for your mental health. If you’re feeling stressed, you won’t be able to think as clearly — and some studies show that your immune system is weakened by stress.

Through your texts, we have gotten some ideas of how to make time for yourself. Some of you mentioned favorite hobbies, such as photography and reading. Others said that they were spending time with a significant other. If you have another tip for relaxing and recharging, feel free to text us.

Today, try to spend a few minutes making time for yourself and your mental health. Read a book; go for a walk in the park; meet up with a friend. Or just stay at home and unwind. It will pay off!

Wherever, whenever: Adding physical activity to your daily routine

You don’t need to go to the gym to get a good workout — in fact, there are many ways to incorporate exercise into your everyday life. Via text message, we’ve asked you how you have been getting the 3 hours of vigorous exercise recommended for prostate health. We’ve gotten a variety of responses and wanted to share some tips from your fellow study participants.

In your text messages, some of you suggested walking while doing housework and other activities, and climbing stairs instead of taking the elevator. These are great ideas! To squeeze physical activity into your day, try to walk as much as possible. If you take public transportation to work, get off a stop early and walk a few blocks. Park your car in the back of the lot — you’ll get some exercise and you’ll be able to find a spot more easily.

It might take some effort at first, but exercise can become a regular part of your day. 

We encourage you to text us and tell us how you’re doing — and keep up these good habits!

Motivation for Exercise

What motivates you to exercise? Maybe it’s a specific goal you’ve set for yourself, or a desire to get fit, or outside encouragement from friends and family. Via text message, we asked some participants what motivates them to exercise, and here are some of the answers.

“Great stress reducer and time to problem solve”

Exercise can be great for your emotional health as well as your physical health. Exercise boosts endorphins, brain chemicals that improve your sense of well-being and decrease anxiety. Plus, focusing on a singular task while exercising will help you to forget about stressful parts of your life for a few minutes. So if you have had a bad day, or if you feel like you’re in a rut, exercise can help to clear your mind.

“I work out with a group of folks that we lean on as a motivator”

Exercising with others can help to set a regular workout schedule, plus you might be influenced by your friends’ workout habits. By exercising with a group, you can set goals and work toward them together, getting support along the way. See last week’s blog post for more tips for exercising with others!

“Weight control and increased energy.”

Weight control and physical health are common reasons for exercising — but don’t forget about the emotional benefits! If you’re feeling low on energy, you may want to take a nap instead of going to the gym, but studies have shown that exercise can actually decrease fatigue and increase energy.

If you are deciding whether or not to exercise today, think about what provides motivation for you. From weight loss to stress reduction, there are countless benefits of working out regularly. Keep texting us your ideas and feedback!

Don’t Flounder: Adding Fish to Your Diet

Salmon? Sea bass? Sole? There are many ways to achieve the recommended two weekly servings of fish. Via text message, we have been asking what types of fish you have been eating — many participants have listed salmon and tuna among their favorites.

Why is fish important for prostate health? Fish contains omega-3 fatty acids, which should be part of any balanced diet. There may be other factors in fish contributing to it’s benefit. Research has suggested that eating fish may lower the risk of prostate cancer recurrence after diagnosis. If you can, adding fish to your diet is preferable than taking fish oil supplements.

For a simple way to incorporate fish into a meal, try a tuna-salad sandwich or some smoked salmon with cream cheese. If you have more time, check out one of the recipes on the Prostate 8 website — from “Miso Glazed Cod” to “Salmon with Hazelnut and Herb Relish,” the website offers many healthy and delicious ideas.

When you’re standing in the grocery store, it may be difficult to know what to look for when buying fish. Check out our shopping guide for help! On the Prostate 8 website, click on “Eat Well” and then “Shopping Guides.” The fish shopping guide will give advice for how to tell if fish is fresh; how to buy frozen fish; and how to store your fish at home.

We hope you have a great week, and we encourage you to try a new fish recipe today. We look forward to reading your text message responses!

Go Nuts for Vegetable fat!

From avocados to olive oil to peanut butter, the term “vegetable fats” covers a wide variety of foods. In general, vegetable fats and oils are those that come from plant-based sources, and they are much healthier than animal fats (such as butter and shortening). Prostate 8 recommends that you eat seven servings of vegetable fats per week. Here are some suggestions for incorporating vegetable fats into your everyday diet.

Use oil instead of butter

You can incorporate olive oil into many dishes. For example, instead of putting butter on cooked pasta, drizzle some olive oil instead. Extra-virgin olive oil also tastes great drizzled over fresh tomato and a couple of slices of mozzarella — this is a simple, summery dish that is also good for prostate health.

When you are in a restaurant that serves bread, ask for a side of olive oil and vinegar instead of butter. This is an easy way to avoid unnecessary saturated fat!

Joining a Gym for the First Time

If you’re like many people, you might have made a New Year’s resolution to exercise more. Joining a gym is a great way to motivate yourself to achieve your resolution, try new exercises, and meet the Prostate 8 goals.

Via text message, Prostate 8 participants have shared their experiences with joining the gym — one participant said he began trying more resistance exercise, and was already beginning to feel stronger, and many participants have established regular gym routines. If you are considering joining a gym, here are some tips to get started.

Start slowly:

If you are trying a new resistance machine for the first time, start with a lighter weight and only increase the difficulty when you feel comfortable. Otherwise, you could risk injuring yourself if you have not developed the proper technique. You can always ask a gym attendant how to use the equipment!

Get some guidance:

Some gyms (including the UCSF gym) offer a free personal training session for new members. This is a great way to jumpstart your exercise routine — the trainer can assess your current fitness and recommend exercises tailored to your needs. If you would rather work independently, the Prostate 8 website provides exercise routines for both aerobic and resistance workouts, at beginning and advanced levels. To access the guides, click on “Get Active” and “Printable Toolkits” on the website.

Find a routine:

After going to the gym a few times, you will hopefully begin to settle into a routine that you enjoy. Maybe this means going at a certain time, when the gym is less crowded, or finding the suitable resistance level on a machine. If you stick to your plans and make exercise a regular event, you’ll be one step closer to meeting your goals!

Find Your Happy Place: Making Time for Yourself

What makes you happy? Maybe it’s being with friends and family, working on a creative project or hobby, or spending time in the outdoors. Regardless of what you love to do, making time for your personal interests is essential for your mental health. If you’re feeling stressed, you won’t be able to think as clearly — and some studies show that your immune system is weakened by stress.

Through your texts, we have gotten some ideas of how to make time for yourself. Some of you mentioned favorite hobbies, such as photography and reading. Others said that they were spending time with a significant other. If you have another tip for relaxing and recharging, feel free to text us.

Today, try to spend a few minutes making time for yourself and your mental health. Read a book; go for a walk in the park; meet up with a friend. Or just stay at home and unwind. It will pay off!

Your Input: Favorite Healthy Meals

Healthy eating doesn’t need to be boring or bland. Prostate 8 participants have been trying new recipes that incorporate the study’s recommended foods—they’ve shared some of their favorite finds via text message. If you need inspiration for dinner tonight, and if you want to try some new recipes that fit the Prostate 8 guidelines, keep reading!

“Broccolini boiled with olive oil, salt and pepper, and garlic powder.”

Broccolini is a close relative of broccoli and a great way to get your daily serving of cruciferous vegetables. A quick, easy way to prepare broccolini, suggested by a Prostate 8 participant, is to boil it for two minutes and toss it with olive oil and seasonings. Try adding some lemon juice, too!

“Olive-oil-based spread on a bagel”

Instead of using butter as a spread, try a substitute such as Earth Balance or Smart Balance. These vegetable-based spreads taste like butter, but provide a healthier source of fat.

“Sliced tomatoes with garlic and fresh basil, drizzled with olive oil.”

This is a great side dish! You can also take it a step further by making bruschetta: Chop the tomatoes, mix the ingredients together, and putting the mixture on top of baguette slices.

“Arugula salad with salmon and balsamic vinegar”

Incorporating both cruciferous vegetables and fish, we couldn’t have thought of a better meal ourselves. Arugula, which has a slightly spicy flavor, is a nice substitute for lettuce in a salad.  

We love hearing how you’re using the Prostate 8 recommendations. For more recipes, check out the website at ucsf.prostate8.org: Click on “Eat Well,” then “Recipes” at the top of the page.

Getting Started With Resistance Exercise

“Doing resistance exercises with machines has allowed me to better isolate each muscle groups, and more easily adjust the weight, than using free weights. Although I have kept fit for 40 years by running, I already feel increased muscle strength after just a few weeks of doing resistance training."– text from a Prostate 8 participant

Though aerobic exercise is the focus of the Prostate 8 exercise guidelines, resistance exercise is also important for maintaining overall health. We recommend two to three hours per week of resistance exercise to maintain lean body mass. Here are some tips for beginning a resistance exercise regimen.

Choose an activity: There are many types of resistance exercise. Lifting weights may come to mind as an obvious one, but you can also use resistance bands or your own body weight. Resistance bands are long rubber bands that can be tied to a stationary object and then pulled, and they come in various resistances. Body weight exercises include push-ups, sit-ups, and squats. Physical labor, such as chopping wood or shoveling, can also provide resistance exercise.

Learn the technique: Before trying a new exercise, make sure you are using proper technique so you don’t run the risk of injuring yourself. Before using a weight, try the motions with only your body weight. If you go to a gym, you could also get advice from a trainer. Find a weight that is heavy enough to challenge you, but manageable enough that you can do multiple repetitions.

Create a routine: Once you have the basics of a resistance exercise routine, start to build it up! You can create a goal for the number of reps you want to do, or how much weight you want to use. If you would like some ideas for resistance exercises, check out the Prostate 8 website—we’ve put together toolkits with sample exercise routines.

Your Input: Benefits of Exercise

Besides the physical health benefits, an exercise routine can help lower stress levels and improve mental well-being. Via text message, several study participants have shared the positive effects they’ve felt from exercise. One participant said that they enjoyed “feeling good and losing weight” from exercise, while another cited “time to problem-solve” as a key benefit.

Reducing stress

Physical activity releases endorphins, brain chemicals that act as natural painkillers and trigger positive feelings. This can help you to de-stress and relax. So, if you had an overwhelming day at work, or if you’re feeling down, try going for a walk or bike ride. You’ll feel better and have some time to slow down and reflect.

Boosting energy

Though it may seem counterintuitive, studies have suggested that exercise can help raise your energy levels. A University of Georgia study found that study volunteers who performed a six-week low- or moderate-intensity exercise regimen had fatigue levels 20 percent lower than a control group. So next time you’re tired, go to the gym instead of grabbing a coffee!

Joining a Gym for the First Time

If you’re like many people, you might have made a New Year’s resolution to exercise more. Joining a gym is a great way to motivate yourself to achieve your resolution, try new exercises, and meet the Prostate 8 goals.

Via text message, Prostate 8 participants have shared their experiences with joining the gym – one participant said he began trying more resistance exercise, and was already beginning to feel stronger, and many participants have established regular gym routines. If you are considering joining a gym, here are some tips to get started.

Start slowly:

If you are trying a new resistance machine for the first time, start with a lighter weight and only increase the difficulty when you feel comfortable. Otherwise, you could risk injuring yourself if you have not developed the proper technique. You can always ask a gym attendant how to use the equipment!

Get some guidance:

Some gyms (including the UCSF gym) offer a free personal training session for new members. This is a great way to jumpstart your exercise routine – the trainer can assess your current fitness and recommend exercises tailored to your needs. If you would rather work independently, the Prostate 8 website provides exercise routines for both aerobic and resistance workouts, at beginning and advanced levels. To access the guides, click on “Get Active” and “Printable Toolkits” on the website.

Find a routine:

After going to the gym a few times, you will hopefully begin to settle into a routine that you enjoy. Maybe this means going at a certain time, when the gym is less crowded, or finding the suitable resistance level on a machine. If you stick to your plans and make exercise a regular event, you’ll be one step closer to meeting your goals!

Running out of Time? Fit Exercise Into Your Schedule

Yes, the pun in the title was intended. But lack of time is a common barrier that you might have come across – even if you want to work out, your calendar might be too full. When you have other commitments to work, family, or friends, it can be difficult to fit the recommended three hours of exercise into your schedule every week. Here are some ideas for incorporating exercise into a busy schedule.

At work

Get active while doing other tasks. When you are at work, you might be inclined to sit all day – take breaks by walking when you are on the phone, and consider investing in a standing desk.

At home

Avoid sitting on the couch while watching television. Instead, put a stationary bike or other exercise machine in front of the TV, or do exercises during commercial breaks.

During your commute

If you take public transportation to work, get off a stop or two early and walk the rest of the way. If you drive, park your car farther away from the entrance to extend your walking time.

With friends

Next time you’re making plans with friends, suggest going on a hike, walk, or bike ride together. The Bay Area is home to countless beautiful, well-maintained trails – it’s a great chance to experience nature while getting social time.

Cooking With Olive Oil

If you are looking for ways to add more vegetable fats to your meals, make sure to keep some olive oil in your pantry. Olive oil contains unsaturated fats, compared to the saturated fats found in butter, which lowers the risk of cardiovascular disease and may be beneficial for prostate health. Plus, it tastes great! Prostate 8 participants have shared a variety of ideas for using this versatile ingredient: adding it to vegetable recipes, drizzling it over salads, and picking olive-oil-based spreads. Here are some other suggestions.

Use it as a butter substitute:

Next time you reach for butter while cooking, try olive oil instead! Stir it into pasta or cooked vegetables; add it to mashed potatoes; add some vinegar and use it as a dip for bread.

Add it to salads:

A simple oil-based vinaigrette is an easy, healthy alternative to heavier dressings. Whisk together equal parts olive oil and vinegar, along with a teaspoon of mustard, a drizzle of honey, and salt and pepper. Adjust the quantities to taste, and serve! To make things more interesting you can also experiment with flavor-infused oils – one Prostate 8 participant recommended using roasted garlic olive oil.

Try baking with it:

Olive oil can be used instead of butter in many baked goods, and it adds a great texture and flavor. Choose a mild or light oil so it is not overpowering. The Prostate 8 website offers several olive oil-based recipes – try the lemon, almond flour, and olive oil cake or the carrot cake muffins. These recipes are great sources of vegetable fat, and they’re delicious!