Everybody Walk Across PA - Spring 2026 Week 2 Newsletter

Introduction

Penn State Cancer Institute Tip of the Week: A healthy diet is cancer prevention

This week's tip comes from Hillary Amici, M.Ed, Food as Medicine Education Program Specialist, Department of Family and Community

A healthy diet plays a powerful role in promoting wellness and preventing cancer. Research from the American Institute for Cancer Research (2018) shows that certain eating patterns are associated with a lower risk of many chronic illnesses, including some cancers. The idea of food as medicine emphasizes that the everyday choices we make at mealtimes and snacks can help support our body's natural defenses, reduce inflammation, and strengthen overall health. The World Cancer Research Fund International (n.d.) promotes that, in many ways, cancer prevention begins on your plate. 

The American Institute for Cancer Research (2018) and researchers Rock et al. (2020) say a healthy eating pattern includes two servings of whole fruit and three servings of vegetables each day. These foods are rich in vitamins, minerals, and antioxidants, which protect your healthy cells. Choosing low-fat dairy or dairy alternatives provides important nutrients, such as calcium and vitamin D, for bone support. Making half of your grains whole grains provides steady energy and added fiber to support gut health. Selecting lean proteins such as fish, poultry, beans, and tofu offers high-quality nutrients without excess saturated fat. 

Limiting foods that work against health is equally important. Processed foods and fast foods often contain added sugars, salt, and unhealthy fats according to the National Cancer Institute (n.d.) and Rock et al. (2020). According to the American Institute for Cancer Research (2018) and the International Agency for Research on Cancer (2015), reducing red and processed meats, such as beef, pork, lamb, sausage, and deli meats, aligns with many cancer-prevention guidelines. Alcohol should also be consumed mindfully, with recommendations of no more than two drinks per day for men and one for women per the American Institute for Cancer Research (2018) and Rock et al. (2020). 

The National Cancer Institute (n.d.) emphasizes that whole, nutrient-rich foods encourage individuals and families to use daily meals comprised of all food groups as a simple yet powerful tool for lifelong wellness. 

Sources

American Institute for Cancer Research. (2018). Diet, nutrition, physical activity, and cancer: A global perspective. World Cancer Research Fund International. 

International Agency for Research on Cancer. (2015). IARC monographs evaluate consumption of red meat and processed meat (Press Release No. 240). World Health Organization.

National Cancer Institute. (n.d.). Diet and cancer.

Rock, C. L., Thomson, C., Gansler, T., et al. (2020). American Cancer Society guideline for diet and physical activity for cancer prevention. CA: A Cancer Journal for Clinicians, 70(4), 245–271. doi.org/10.3322/caac.21591 

World Cancer Research Fund International. (n.d.). Continuous update project (CUP): Diet, nutrition, physical activity, and cancer. 

Photo Scavenger Hunt 

Master Gardener Tip: Perennials

This is a great time to divide perennials to increase the size of your beds, share plants with others, or encourage healthier plants. To divide perennials, water the plants well the day before dividing. Lift the plant clump with a digging fork or shovel. Break it apart by cutting or pulling it into multiple clumps. Plant the new plants in their new home, or moisten the roots, wrap them in newspaper, and give them to a friend. To learn more about which perennials do best by this method, read A Guide to Dividing Perennials.

Recipe of the Week

Roasted Garlic Cauliflower: Find yourself eating and enjoying more vegetables when you explore the new flavors and natural sweetness of roasting them.

Resource Highlights

Simple Ways to Reduce Your Cancer Risk: While our environment, our family history, and our genetics influence our risk of developing cancer, so, too, do the choices we make each day.

Cancer Prevention - Limiting Processed and Red Meats in the Diet: Learn how varying the protein foods you eat may reduce your risk of cancer.

Walk by Faith: This program is designed for people interested in implementing and/or leading a healthy eating and physical activity program within their organization. Once trained, Walk by Faith leaders will be better prepared to help participants maintain a healthy weight and reduce their risk of cancer. 

Journey to a Healthier Heart: Introducing major changes into our daily lives can be challenging. Choosing a heart-healthy lifestyle is like setting off on a journey. It requires a step-by-step approach.

Upcoming Events

Plants in the Park: Explore common forest plants on a guided walk with a forestry extension educator. Learn basic identification skills, observe key features, and connect with nature on an easy, scenic trail.

Let's Cook at Home: Charcuterie Boards: Learn how to make a charcuterie board for a fun meal or appetizer with friends and family.

Let's Cook at Home: Mediterranean: Take a tasty trip to the Mediterranean in this virtual cooking class! Watch and learn as we prepare an authentic Mediterranean meal.

Understanding Alzheimer's and Dementia: Learn during this webinar the basics of Alzheimer's and dementia.

10 Warning Signs of Alzheimer's: Learn during this informative virtual event to recognize the common signs of Alzheimer's Disease.

America250PA: invites all Pennsylvanians to walk, run, bike, or wheel their way toward America’s 250th anniversary with the Road to 2026 Challenge. This virtual challenge encourages participants to get active while exploring the beauty of the Commonwealth—from Pennsylvania's 124 state parks to neighborhood trails and community spaces!
Participants can chart their own course and log their miles at their own pace. Whether you're a seasoned runner, a weekend cyclist, or simply looking to add more steps to your day, this program is designed to meet you where you are. Along the way, you will receive exclusive Road to 2026 items as well as a commemorative medal at the end of the challenge.