Summarize the following:
The best way to prevent pancreatic cancer is to reduce the risk factors that you have control over. One of the most important controllable risk factors is smoking. Smokers are twice as likely to get pancreatic cancer as those who do not. Research suggests this is because the cancerous elements from cigarettes enter your blood, which damages the pancreas. Quit smoking to help lower your risk of pancreatic cancer. If you don't already smoke, you should not start. You can quit smoking through many different methods, such as:  Use support groups. You can find a Nicotine Anonymous group or other support groups in your area through the American Lung Association. You can also find telephone-based support groups.  Nicotine replacement therapy (NRT), such as patches, nasal spray, gum, lozenges, and inhalers. These are not safe for pregnant women or those with heart disease. Prescription medications, which will be prescribed by your doctor. These include Bupropion (Zyban) and Varenicline (Chantix). A high alcohol intake can increase your risk for pancreatic cancer. Furthermore, cirrhosis, which can be caused by alcohol abuse, has been linked with an increased risk of pancreatic cancer. It is very important that you limit your daily alcohol consumption. If you don't drink, don't start, and alcohol should not be an everyday occurrence. Dietary guidelines suggest that you should have no more than one drink per day if you are female and no more than two drinks per day if you are male. Limit the amount that you drink per week to avoid liver and pancreas damage. One of the risk factors of pancreatic cancer is obesity. You can start losing weight through exercise and a healthy meal plan. Ask your doctor for an exercise plan and food menu that will work for your particular situation. The suggested recommendation for exercise from the American Heart Association is 150 minutes of moderate or 75 minutes of intense exercise per week. This should be spread out over a few days. Preliminary research shows that too much red meat may be linked with a higher risk of pancreatic cancer, especially in men. Limit red meats in your diet, having them once or twice a week. Instead of red meat, eat more fish and skinless poultry.  If you have a higher risk of pancreatic cancer because of family history, you may want to limit it to once every few weeks or cut it out entirely.  Always take the skin off your poultry because it has high levels of fat. Eat more nutrient rich fish, such as cod, salmon, tuna, and haddock. These foods have omega-3 fatty acids, which are essential to your health. The consumption of processed meats has been shown to increase your risk of pancreatic cancer. Processed meats are any meats that have been changed to extend its shelf-life, such as smoking, curing, adding excessive salts or preservatives. To lower possible risk of pancreatic cancer, limit or eliminate your intake of processed meats, such as sausage, bacon, hot dogs, salami, beef jerky, and ham. If you want to eat these kinds of foods, look for all natural, uncured meats without preservatives, such as nitrates.

summary: Stop smoking. Reduce alcohol intake radically. Lose weight. Limit red meat and poultry with skin on. Limit processed meats.


Summarize the following:
Try to use a fresh, ripe banana. You can also use a frozen banana instead for a thicker smoothie. Cutting the banana up first will give you a smoother drink in the end. Don't add the rest of the ingredients yet. Those are your garnishes, and will be added last. There should be no chunks of banana left when you are done. From time to time, you may need to push the smoothie down the walls of the blender. This will help things blend more evenly. For a fancier touch, consider using a fancy milkshake glass with a short stem and wide brim. If you need to, use a spatula to help guide the smoothie into the glasses. Add a swirl of whipped cream and a drizzle of hot fudge on top of the smoothie.  Place a maraschino cherry on top of the whipped cream, then shake some sprinkles on top. Stick a tall straw into each glass. If you have a long dessert spoon, you can use it to eat the garnish. If you don't have a blender, try using a food processor fitted with metal blades instead.

summary: Peel and slice 1 banana. Add the banana, milk, ice cream, and vanilla extract into the blender. Blend until everything is smooth, about 1 to 2 minutes. Pour the smoothie into 1 or 2 tall glasses. Garnish the smoothie. Serve and enjoy the smoothie.


Summarize the following:
When you're faced with a difficult situation, take as long as you need to think it through before you react or make a decision. This gives you time to get your emotions under control and weigh your options, and it's mandatory no matter what situation you're dealing with.  If you can, take time to evaluate the situation, writing down how you are feeling. Try to identify at least one positive thing about the situation, no matter how small. Changing your thinking in this minor way can make a huge difference. Remember to take at least 10 seconds to let something set in before you speak. Even if your girlfriend just told you she wants to break up, you can spare 10 seconds to compose yourself before you respond. In the end, you'll be glad you did. In your composed state, before you decide what to do, think clearly about the situation at hand. What exactly happened? What are the possible paths that could be taken? There's always more than one way to handle a problem. Let's say a friend has asked you to participate in illegal activity, and you're not sure how to choose between staying loyal to your friend and obeying the law. Weigh the pros and cons of both courses you could take. Is your friend really a friend if he's asking you to break the law? Or is the law standing in the way of true justice? Use your conscience as your guide. Research has shown that people who make decisions based on what their instincts tell them to do tend to be more satisfied with their decisions than people who carefully weigh them out. Sometimes the answer will be clear, and sometimes it will be extremely difficult to figure out the right thing to do. Don't let the problem fester and get out of hand; make a decision and go for it.  Consult with others you trust. It's completely fine to ask others' opinions if you're not sure what course to take. Just don't let them sway you into doing the wrong thing. Think about what someone you admire would do. It should be someone who is level-headed, honest and good-hearted. What would that person do? Ultimately, you will need to take responsibility for your actions. Make the best decision you can make — something you can live with. After you encounter a difficult situation, consider what happened, how you handled it, and how it all turned out. Are you proud of how you behaved? Is there something you would do differently if you could? Try to learn as much as you can from your experiences. Wisdom is only gained through this type of practice. Examining what happened, rather than just trying to put it out of your head, will help you know what to do next time you face a challenge. If things didn't turn out as planned, that's okay. Remind yourself that things don't always go smoothly, and that you won't always get exactly what you want; this is true for everyone, no matter how fantastic their life may appear.
summary: Think before you act. Examine all angles. Determine the right path and take it. Reflect on your experiences.