Healthy Lifestyles


unnamed (1) On Sunday April 30th at 7:30 AM, at Queen’s Park Circle in Toronto, Balanse Bum Run will host its 6th annual fundraising event to benefit colorectal cancer associations across Canada (including the CCAC) in support of their fight against Canada’s second leading cancer killer.
Bums of all ages and fitness levels are invited to partake as part of a team or fly solo by lacing up to walk/run to raise awareness and education of colorectal cancer. Little Bums can register for a shorter 1 km walk/run starting at 7:40am. The Little Bums race is a free event for children under 12 years of age.

If you live in the area, please join us! There will be food, prizes, music, press, CCAC’s ever-growing popular 40-foot long by 8-foot high, pink inflatable walk-through Giant Colon, and so much more!

“BUM RUN is an awesome event. My family and I have been participating for the past 2 years and we plan to participate again this year to raise funds for the wonderful CCAC and to spread the word that colorectal cancer is preventable through screening. I don’t want anyone to go through what I went through when I was diagnosed with stage III rectal cancer. So spread the word: BUM RUN is back! Sunday, April 30th.” Marie Taurasi who is a stage III rectal cancer survivor

As the CCAC will be one of 6 charities to benefit from the proceeds raised at the event we are calling on you to assist in one of two ways:

1. Participate in the event by walking/running: You can register for the event, set up your very own fundraising page furnished by “Running Room” and then have donations pour in! Simply click here to register:


2. Support the cause by donating to one of our team members fundraising page. Here is the link to her fundraising page:

All proceeds will go to the CCAC’s patient support and educational programs. Tax receipts will be instantly generated and online donations are secure.


The Bum Run is a not for profit organization founded by Dr. Ian Bookman, a gastroenterologist in Toronto, with the goal of raising awareness about colorectal cancer screening to prevent the 95% of cancer deaths which still needlessly occur.

Its mission is to increase awareness of the commonality of colorectal cancer today and to increase participation in screening programs to prevent colorectal cancer. In doing so, each year the event selects a list of charities to support in their fundraising initiatives. The charities have been selected based on their performance record in saving lives through promoting easy access to screening and proposal of use of the funds raised.

Exercise – What’s “IN” for 2016 and What’s Best For Me?

Exercise – What’s “IN” for 2016 and What’s Best For Me?

Colorectal cancer has been one of the most extensively studied cancers in relation to physical activity, with more than 50 studies examining this association. Many studies in the United States and around the world have consistently found that adults who increase their physical activity, either in intensity, duration, or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to those who are sedentary regardless of body mass index (BMI), with the greatest risk reduction seen among those who are most active (3–7).

11700609_920441568027831_5890909817828579234_o When it comes to exercise options, the sky is the limit and there’s something out there for everyone. A little research, a trial and error period and you’ll find your exercise niche in no time.

The world of fitness is not different than anything else, fads will come and go but here are some of the trends expect to continue and surface in 2016:

1. Obstacle Courses
Race formats like the Spartan Race will continue to be popular – the draw is the challenge in finishing the race. Best suited for those with competitive genes.

2. Trampolines
Mini trampolines or rebounders (fitness world terms) bring the functional fitness craze to new heights. Training on an unstable surface not only works to increase muscle strength and stability but helps improve balance and is definitely a cardio workout.

3. Shorter Workouts – High-intensity interval training (HIIT)
HIIT is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training has been shown to have the same benefits as longer workouts as it gets and keeps your heart rate up and burns more fat in less time.

4. Barre Classes
Most barre-based classes use a combination of postures inspired by ballet and other disciplines like yoga and Pilates. The barre is used as a prop to balance while doing exercises that focus on isometric strength training (holding your body still while you contract a specific set of muscles) combined with high reps of small range-of-motion movements.

5. Functional Fitness
Functional fitness exercises simulate activities you might perform in day-to-day life, with an emphasis on core stability. These exercises are fun and can be done at home or at the gym, alone or in groups. Exercise tools, such as fitness balls, kettle bells and weights, are often used in functional fitness workouts.

Trends aside, the most widely available fitness option is walking. It’s low-impact, gentle on joints, and can be done anywhere by anyone. Always work at your own pace. If you want more cardio just speed up your rhythm and don’t be afraid to challenge yourself. You should be able to talk in between breaths while walking. As you progress, you may want to add some light ankle or wrist weights. Comfortable shoes and a bottle of water are a must. If you are a night walker, invest in some reflective gear as well.

Whether you’re a novice or a fitness buff, always remember to start slowly when taking up a new exercise. Jumping in too quickly is a recipe for injury and could set you up for failure and always remember to stretch before and after any workout. Check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. For some people, daily fitness is a serious sacrifice that requires careful time management and dedication. But when you make your health a priority, the benefits are truly worth the time and effort you spend on it.

Canadians still not connecting lifestyle and cancer prevention, study suggests

Canadians still not connecting lifestyle and cancer prevention, study suggests


While Canadians’ are becoming more and more health conscious, many are still not making the connection between healthy eating and the potential prevention of certain cancers, a recent IPSOS conducted for the Colorectal Cancer Association of Canada (CCAC) and Dairy Farmers of Canada (DFC) study has found. Colorectal Cancer Awareness Month made be behind us but we still need to create opportunities to discuss prevention tactics for the second deadliest type of cancer.

Colorectal cancer is the number one cancer that can be prevented through maintaining a healthy diet. There are a multitude of ways to maintain a healthy lifestyle and ensure an adequate nutritional intake, including using the Get Enough Helper App. This story would include a recipe.

According to Ipsos survey results, lifestyle habits are perceived to make up 38% of the general factor share that lead to risk in developing colorectal cancer. Of that 38%, only 27% is attributed to diet. This low perception of the impact that diet has on developing colorectal cancer is something that should be highlighted, with offering the solution of increasing milk product consumption.

The collaboration between the CCAC and the DFC hopes to build awareness and increase the health of all Canadians by making sure they are “Getting Enough” of what they need. “Using Get Enough Helper app as a nutrition tracker easily helps you identify which foods you may be missing out on,” says Nathalie Savoie, RD, Dairy Farmers of Canada. “Additionally, you will have access to customized recipes that will help ensure you are consuming a balanced diet and the recommended 2-3 servings of Milk and Alternatives, such as yogurt and cheese, every day.”

What’s more, for every day you use the app, the DFC makes a $1 donation to the CCAC. Download yours today

Another Blue Day Leads to More Awareness

The Colorectal Cancer Association of Canada would like to thank the employees of Pharmascience and Pendopharm for showing their continued support for a future free of colon cancer by participating in Dress in Blue Day at their head office in Montreal on March 17th. Over 200 employees passed by our booth to learn more about colorectal cancer prevention and screening.

No Shame Here: Study finds only one in four Canadians embarrassed  about colorectal cancer screening

No Shame Here: Study finds only one in four Canadians embarrassed about colorectal cancer screening

Getenough Despite Canadians’ reputation for being culturally conservative — even reserved compared to other nationalities — a new survey by Ipsos conducted for the Colorectal Cancer Association of Canada and Dairy Farmers of Canada has found that one in four Canadians would find the screening process for specific cancers embarrassing. With March being Colorectal Cancer Awareness Month, it is the perfect time to address the importance of getting screened regularly, as 90 per cent of colorectal cancer cases can be cured when detected at an early stage. Screening is particularly crucial if you are over the age of 50 – earlier if you have a family history or other risk factors. Prevention tactics include consuming a balanced diet that includes fruits and vegetable, whole grains, legumes and milk.

“The World Cancer Research Funds recognizes that consuming milk is associated with a reduced risk of developing colorectal cancer,” says Nathalie Savoie, RD, Dairy Farmers of Canada. An easy way to ensure you are consuming the recommended two to three servings is to start your day off with a dairy-rich breakfast. “Incorporating milk into breakfast items such as smoothies, oatmeal and cereal is a simple way to increase your dairy intake.”

Make sure that you are getting enough of what you need by using THE GET ENOUGH HELPER APP. This app allows you to track what you eat. Plus, for every day you use the app, Dairy Farmers of Canada makes a $1 donation to the Colorectal Cancer Association of Canada.

In 2016 Wise up to the Benefits of Exercise & Get Physical!

Being active is one of the preventative measures that you can take to help prevent colon cancer, plus it just makes you feel better all around. To help you get on track for 2016, we have created a 3 part blog post to get informed and hopefully you’ll share it with your loved ones!

get-fit-2016With the New Year in full gear, we all want to feel and look better. For most of us this meant incorporating regular exercise into our resolution plans – but have you stepped up to the plate yet? Whether you love it or hate it, the reality is incorporating even small amounts into your daily routine can reap a ton of benefits, some of which may even surprise you!

We’ve all heard that regular exercise and physical activity are beneficial for weight management and can vastly improve the quality of our lives but what else? And how much is enough?

Exercise Benefits:

It Helps You Manage Your Weight

The first rule to any weight loss program is to burn more calories than you consume, and physical activity can help you do that. While cardiovascular exercise view site is both ideal for weight loss and general physical health don’t toss strength training aside. By increasing your muscle mass, you increase your calorie-burning metabolism. This means that by replacing fat with muscle, your body will burn more calories at rest.

It Boosts Your Energy Levels

Regular physical activity can improve your muscle strength and boost your endurance. Exercise oxygenates the blood and delivers nutrients to tissues, revving up the cardiovascular system and boosting circulation. That means your heart and lungs don’t need to work as hard to function.

It Combats Chronic Disease

No matter what your current weight, being can active has an important role on our overall health, especially for our hearts. It boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Other health problems and concerns that can be addressed by a regular exercise regime include; stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer (including colon), and arthritis.

It Improves Your Mood

Simply put, exercise view site is the best natural stress reliever out there. Whether you push it in an intense spinning class, go for a walk or stretch it out in a mind-body combination yoga workout, you’ll feel better and more relaxed afterwards. Why? Physical activity stimulates the release of feel-good brain chemicals like endorphins. Plus using your muscles allows you to rid them of tension. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

It Promotes Better Sleep

Sleep struggles? Regular exercise can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

It Enhances your Sex Life!

Does your partner hear the words not tonight often because of fatigue or your feelings of low sex appeal? Regular physical activity can increase your energy and help you look and feel better about your body image, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity for women can lead to enhanced arousal. And for men, it can help reduce issues of erectile dysfunction.

Nest Week’s article:

How Much Is Enough? Less is More!

Help Us Strike Out Colon Cancer

The 4th annual softball game in memory of Stephen “Diggs” Lisiak took place on Saturday June 4th at Alexander Park in Pierrefonds Quebec under beautiful sunny skies.

Stephen was a great baseball fan and his wife Lisa started the tournament, one year after he lost his battle with colon cancer, to give his family and friends the opportunity to honour and show their love for this great man.

Stephen and Lisa’s son AJ, who was only 17 months when he lost his dad, played in the tournament for the first time. He certainly made his dad proud.

There were activities for all ages including nail painting and tattoos for the kids, multiple raffle prizes and silent auction items, food provided by Dagwood’s and a draw for two Westjet tickets to any of their destinations.

The event raised an incredible $12,475 to be shared by The Colorectal Cancer Association of Canada and Cedars Cansupport.

Blue Nose Scotiabank Charity Challenge

Special thanks to the Halifax Fabricville Team, who raised $555 last weekend at the Blue Nose Scotiabank Marathon. Fabricville’s head office will match their $555 for a total of $1110.00 raised for the CCAC. Stay tuned to Facebook for a full list of charity races in your community.

Amazing race guys, Thanks again!

‪#‎fabricville‬ ‪#‎ccac‬

First Annual “Get Out There and Move” Event A Success Despite the Rain!

Despite scattered clouds and drizzling rain, 100 participants braved the weather to “Get Out There and Move” last Saturday in support of the Colorectal Cancer Association of Canada’s (CCAC) activity filled day long event promoting healthy lifestyles and cancer prevention.

The event took place at the Beaver Lake Pavillon in Mont-Royal Park, Montreal and raised $8,203 for the association.

For a minimum donation of $25 participants had a wide range of activities and fitness classes to choose from that were guaranteed to get their butts moving in one way or another.

Whether it was Yoga, Pilates, Biking, Hiking, Kickboxing, Zumba, Bootcamp, Essentrics, or taking a group walk with your dog – there was something for everyone! And at the end of it all, a delicious and healthy lunch was given to each participant.

Special guest Janna Boloten, Nutritionist was also on site to provide valuable insight on healthy eating habits and cancer preventing foods.

With the right combination of diet and regular exercise everyone can lower their risk of developing colorectal cancer or other diseases. Whether or not you were able to join us last week, we encourage you to find any outdoor activity that you love and make it part of your weekly routine this summer.

Special thanks to all our sponsors including Broccolini, Dorchester Investment Management, Pembroke, Canderel, Richter and the I-store, out outstanding trainers and group leaders, and our dedicated participants, some even all the way from Ottawa, that put their blood sweat and tears into making the event both fun and educational.

To view the entire event photo album please visit our facebook page.

Jen’s Booty Banter:  Hot Ass.  Spice up your life

Chronic constipation. Yuk. Ok, you’re probably thinking, there she goes again, that pooping princess, obsessed with number two. However, the latest research confirms common sense. If you can’t go regularly, you increase your chances of developing colorectal cancer. Eat right, eat fibre and exercise to stay regular. Indeed. But let’s face it, it’s winter. It’s dark, it’s cold and I know I’d rather hibernate in my duvet rather hit the gym (which is my main weapon against being backed up.) Then again, eating a box of All Bran when I am unmotivated to exercise is an equally unappealing option.

So I hit my spice cabinet instead. Why? Not only do spices make your food taste great, they can help you keep from overeating, are packed with stuff to keep your butt healthy and can actually help keep you going. Here are a few that I have found to be helpful in that department:

– Hot and spicy — the hotter the better. Think about the last time you had spicy Indian, Thai or Vietnamese food. Or jalapeño peppers for that matter. I bet you went. I will leave it at that. Don’t be afraid of it. Embrace it and have a hot ass.
– Instead of adding whipped cream to your hot chocolate, try sprinkling cinnamon instead. Put it in your coffee too. Surprisingly, the stuff is high in fibre (who knew?).
– Oregano has calcium, magnesium and fibre, all magic for your butt. Try oregano oil. It has antioxydants, lowers cholesterol, and in this crazy flu season, will help alleviate symptoms.
– Ginger and peppermint are both good for everything, especially digestion. (Ginger is also great for libido and peppermint has fibre).
– Garlic – the more the better I say. (I find the mixture of garlic, ginger, broccoli and Chinese bok choy is an unbeatable combo for keeping things moving along.)
– Cayenne — hot stuff. Full of fibre, gets the blood flowing, reduces inflammation, is good for your heart and acts as a natural appetite suppressant. A wonder spice.
– Turmeric is the new super spice. Some say it can significantly decrease the risk of all cancers, including colorectal cancer. Regardless of whether or not that is true, it tastes great.

In an unusual fit of foresight, in the next Booty Banter, it being in February and the month of the heart, I will talk about foods that help you out down below (of course) but also in the bedroom.

Jennifer Hartley is a features writer and copy editor for Ottawa Life Magazine and writer for Ottawa Outdoors Magazine. Previously she was theatre editor for Ottawa Xpress and now defunct Metro newspaper and has written articles for a variety of magazines across the country and abroad in the United Kingdom.