Healthy Habits to Keep the Odds (of Cancer) Ever in Your Favor

February is National Cancer Prevention Month—a cause which has deeply resonated with me over these last 10 years. And that’s due to one remarkable girl who, during the short time I knew her, impacted my life more than some people twice her age ever could.

February 25, 2006  will forever be etched into my memory. On this date, heaven gained an angel in the form of my childhood friend and role model, Kalyn Elizabeth High. I avoid using the expression “lost her battle” to describe Kalyn’s final moments here on earth—because that girl was the toughest fighter I have ever met, and osteosarcoma couldn’t crush her spirit or shake her faith.

But this disease did take an incredibly gifted 16-year-old away from a world who just didn’t want to say goodbye. So, throughout the past decade, I’ve become passionate about cancer awareness, research and prevention. Kalyn is the inspiration for this post, but anyone can benefit from the information.

After all…cancer doesn’t discriminate based on age, gender, ethnicity or background. Cancer is ruthless. But we can stack the odds of survival—and even avoidance—in our favor. Check out these statistics from the American Center for Cancer Research:

Approximately 1/3 cases of the most common cancers in the U.S. could be prevented by eating healthy, being active and staying lean. That’s an estimated 374,000 cases of cancer in the United States that would never happen.

For practical and effective pointers on limiting your exposure to physical, chemical and environmental stressors that could put you at risk, I’ve teamed up with the Mesothelioma & Asbestos Awareness Center, an online resource that warns against asbestos usage. This substance  is a leading cause of the rare but aggressive Mesothelioma and other lung cancers. 

As illustrated by the following infographics, cultivating simple habits throughout everyday life can make a positive, long-term impact on your overall wellness…

cancer prevention

healthy home checklist

Finally, remember—February might be Cancer Prevention Month, but these tips should be utilized year-round.

Kalyn…this one’s for you!

The Mindfulness Model: Why Listening to Your Body Trumps any Diet

Ever collapse on the couch with that “emergency” Doritos stash after a chaotic week, then proceed to finish every single crumb without noticing?

Yeaaaah…We’ve all been there. Once or twice.

In fact, the average person spends approximately 38,003 hours eating over the course of their lifetime. Talk about a feeding frenzy! So, give your choppers a break and practice the art of mindful eating instead. 

Because, let’s be honest, our “instant gratification” culture has reduced this to a lost art.

By deliberately pacing yourself and savoring each bite throughout a meal, you’ll become more aware of your body’s internal cues which send the brain “hunger” and “fullness” messages. If you tune into these signals, they’ll take the guesswork out of knowing when to drop that fork.

Anyone can cultivate mindfulness — just slow down and listen. After all, the human body is constantly communicating, even when we’re too hurried or preoccupied to get the memo.

The infographic below explains how replacing those absent-minded munchies with mindful eating habits will help you make permanent strides toward a healthier, balanced and physically empowered lifestyle.

How to Master Mindful Eating


Shout-out to Health Perch for providing the featured research and  infographic.

Why Your Body Could Use a Healthy Protein Boost {Infographic}

If you’ve ever researched the health and fitness industry, you probably know how much conflicting data exists in that minefield of information.

On every website, self-appointed nutrition gurus peddle superfood products, fitspiration tips and wellness insight. But with all these contradictory “expert” opinions, it’s tough determining right versus wrong.

Today’s hot debate revolves around high protein diets, and whether they are beneficial or detrimental to your health.

First, it’s worth noting that this term often refers to a bodybuilder’s average protein intake, which can exceed 400 grams per day. Bodybuilding supplements help achieve this objective, but that amount is unnecessary for people working toward routine fitness goals.

Therefore, the data referenced in this infographic explores numerous health benefits from eating 1–1.5 protein grams per pound of body weight. Consuming this target amount, while maintaining a balanced and nutrient-dense diet, will help yield the results shown below.

health benefits of a high protein diet

Note: The majority of your protein should come from various whole food sources, rather than relying solely on supplements.


Special thanks to Bodybuilding Warehouse for providing the research, content and infographic for this post.

How Playing Ping-Pong Gets Your Brain & Body Going {Infographic}

Dubbed “aerobic chess” by wellness experts across the globe, — like Dr. Amen of The Daniel Plan lifestyle initiative — we simply call it ping-pong or table tennis.

Over the past decade, research conducted on the health benefits of this popular pastime has yielded remarkable findings. Ideal for both physical and mental exertion, the sport has even been been observed to halt the progression of cognitive illnesses like Alzheimer’s. 

Ping-pong tables are also being introduced into office settings around the world — a strategy that promotes mental alertness and stimulation through movement, thus improving overall productivity.

To illustrate even more unique advantages and therapeutic values of engaging in a lively table tennis match, I’ve teamed up with the guys over at Home Leisure Direct to share this enlightening Infographic, below:

Health Benefits of Table Tennis

Shout out to Home Leisure Direct for creating the content for this post!