project HOPE
A COMMUNITY WELLNESS EVENT
BISMARCK CANCER CENTER
project HOPE
A COMMUNITY WELLNESS EVENT BISMARCK CANCER CENTER
Project Hope, created by the Bismarck Cancer Center, is a community wellness event promoting healthy lifestyles, cancer prevention, and early detection. By participating, you’re educating yourself and empowering others by spreading hope to those affected by cancer.
This packet includes stickers for each cancer awareness type that can be worn on their respective day. These serve as reminders of the importance of early detection and a show of solidarity with those battling cancer.
Cancer remains a significant challenge nationwide, with over 2 million new cases expected in the U.S. in 2025. It affects individuals, families, workplaces, and the economy at large. By participating in Project Hope, you’re taking a proactive step toward a healthier life while supporting a meaningful cause. We encourage participants to consider donating $10 during Project Hope Week to support the Bismarck Cancer Center Foundation. Your contribution directly benefits programs that provide hope, help, and healing to individuals battling cancer. Since 2007, the Foundation has offered vital services such as:
• Transportation and lodging assistance.
• Emotional, spiritual, and nutritional support.
• Survivorship care and therapy options like art, massage, yoga, and more.
Your involvement makes a difference in the lives of those facing cancer. Together, we can build a healthier, more hopeful community. Thank you for your support!
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
MONDAY BLACK
SKIN CANCER
Skin cancer involves abnormal spots of skin cells, often caused by sun exposure. The main types include basal cell carcinoma, squamous cell carcinoma, and melanoma, with melanoma being the most dangerous.
SIGNS/SYMPTOMS:
• New growths or sores that don’t heal
• Changes in existing moles (size, shape, color)
• The ABCDEs of skin cancer:
• Asymmetry
• Borders (irregular edges)
• Color variation
• Diameter larger than 6 mm
• Evolving appearance
DIAGNOSIS:
Diagnosing skin cancer involves a skin exam and may include a magnified view of the skin using a dermatoscope followed by a skin biopsy.
INCIDENCE
While basal and squamous cell carcinoma are the most common, melanoma is the deadliest. In 2025, US estimates 60,550 men and 44,410 women will be diagnosed with melanoma.
DID YOU KNOW?
BCC now offers a non-surgical option for skin cancer treatment by using HDR Brachytherapy.
PREVENTION:
• Use sunscreen with at least SPF 30.
• Avoid peak sun exposure (10 am – 2 pm) and tanning beds.
• Wear protective clothing.
• Regularly check for new or changing moles.
LIGHT BLUE
TUESDAY
PROSTATE
Prostate cancer develops in the prostate gland, part of the male reproductive system. It is one of the most common cancers in men, particularly those over 50. While it often grows slowly, early detection is key to successful treatment.
SIGNS/SYMPTOMS:
• Frequent urination, especially at night
• Weak or interrupted urine flow
• Blood in urine or semen
• Painful urination or ejaculation
• Pain in the back, hips, or pelvis
DIAGNOSIS:
Diagnosis typically involves:
• PSA (Prostate-Specific Antigen) blood test
• Digital Rectal Exam (DRE)
• Biopsy to confirm cancer
Screening is recommended starting at age 50 or earlier for high-risk groups, such as those with a family history or African ancestry.
PREVENTION:
• Eat a healthy diet rich in fruits, vegetables, and whole grains.
• Exercise regularly.
• Discuss screening options with a healthcare provider.
INCIDENCE
Prostate cancer affects about 13% of men in the U.S., with over 3 million survivors currently living.
DID YOU KNOW?
BCC provides a variety of treatment options for prostate cancer:
• EXTERNAL BEAM RADIATION THERAPY (IMRT and SBRT)
• HYDROGEL Used to protect normal tissue
WHITE
LUNG CANCER
WEDNESDAY
Lung cancer is a type of cancer that begins in the lung and most often occurs in people who smoke. The two major types of lung cancer are non-small cell lung cancer and small cell lung cancer.
SIGNS/SYMPTOMS:
• Persistent cough
• Coughing up blood
• Shortness of breath
• Chest pain
• Wheezing
• Hoarseness
• Unexplained weight loss
• Fatigue
DIAGNOSIS:
Diagnosis typically involves imaging tests like chest x-rays, CT scans and PET Scans. A biopsy often performed via bronchoscopy or needle aspiration can confirm the presence of cancer cells. Low dose CT scans are screening tests recommended for adults aged 50-80 who have smoked or quit smoking within the past 15 years.
INCIDENCE
Lung cancer is the second most common cancer diagnosed in both men and women (excluding skin cancer). The lifetime risk of developing lung cancer is about 1 in 15 for men and 1 in 17 for women.
LUNG CANCER
DID YOU KNOW?
BCC offers a non-invasive treatment for certain types of lung cancer called Stereotactic Body Radiation Therapy (SBRT) that can be completed in 5 treatments
PREVENTION:
• Avoid smoking, the leading cause of lung cancer.
• Minimize exposure to secondhand smoke, radon, and asbestos.
GREEK YOGURT PARFAIT
INGREDIENTS
1 cup plain Greek yogurt
(or flavored if preferred)
½ cup granola
(low-sugar or homemade)
½ cup fresh fruit (berries, diced apples, bananas, or a mix)
1 tbsp honey or maple syrup (optional, for sweetness)
1 tsp chia seeds or ground flaxseed (optional, for extra nutrients)
MEDITERRANEAN CHICKPEA SALAD
INGREDIENTS
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
¼ red onion, finely chopped
¼ cup Kalamata olives, sliced
¼ cup feta cheese, crumbled
(optional)
2 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped (optional)
DRESSING
3 tbsp olive oil
1 tbsp red wine vinegar or lemon juice
1 tsp Dijon mustard
1 clove garlic, minced
½ tsp dried oregano
Salt and pepper, to taste
GRILLED CHICKEN AND VEGGIE WRAP
INGREDIENTS
1 large whole-grain or spinach tortilla
½ cup grilled chicken breast, sliced (or store-bought rotisserie chicken)
¼ avocado, sliced
¼ cup shredded carrots
¼ cup cucumber slices or sticks
¼ cup bell peppers, thinly sliced (any color)
1 handful fresh spinach or arugula
2 tbsp hummus (or Greek yogurt as a spread)
Optional: A drizzle of your favorite healthy dressing
(e.g., balsamic vinaigrette or tzatziki)
GREEK YOGURT PARFAIT
DIRECTIONS
1. In a glass or bowl, layer half the Greek yogurt on the bottom.
2. Add a layer of granola on top of the yogurt.
3. Add a layer of fresh fruit.
4. Repeat the layers with the remaining ingredients.
5. Drizzle honey or maple syrup on top for added sweetness, if desired.
6. Sprinkle chia seeds or ground flaxseed on top for an extra boost.
MEDITERRANEAN CHICKPEA SALAD
DIRECTIONS
1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, parsley, and mint.
2. In a small bowl or jar, whisk together olive oil, red wine vinegar (or lemon juice), Dijon mustard, garlic, oregano, salt, and pepper. Adjust seasoning to taste.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately, or refrigerate for 20–30 minutes to let the flavors meld.
GRILLED CHICKEN AND VEGGIE WRAP
DIRECTIONS
1. Warm the tortilla slightly (optional) for easier wrapping. Lay it flat on a clean surface.
2. Spread hummus (or Greek yogurt) evenly across the tortilla.
3. Add the grilled chicken, avocado slices, shredded carrots, cucumber, bell peppers, and fresh spinach.
4. Fold in the sides of the tortilla, then roll it tightly from the bottom to form a wrap.
5. Slice in half and enjoy immediately, or wrap it in foil for an easy on-the-go meal.
AVOCADO TOAST WITH EGG
INGREDIENTS
1 slice whole-grain or sourdough bread (toasted)
½ ripe avocado
1 large egg (cooked to your preference: poached, fried, or scrambled)
Salt and pepper, to taste
Optional toppings: feta cheese, arugula, cherry tomatoes, everything bagel seasoning, or red pepper flakes
QUINOA VEGGIE BOWL
INGREDIENTS
1 cup cooked quinoa
(about ¹/³ cup uncooked)
1 cup fresh or roasted vegetables (e.g., zucchini, bell peppers, cherry tomatoes, broccoli, or sweet potatoes)
½ cup chickpeas or black beans (drained and rinsed)
¼ avocado, sliced
1 handful of fresh greens (spinach, arugula, or kale)
2 tbsp crumbled feta cheese (optional)
2 tbsp hummus or tahini dressing Lemon wedge, for garnish
BAKED SALMON WITH ROASTED VEGETABLES
INGREDIENTS
2 salmon fillets
(about 4–6 oz each)
1 tbsp olive oil
1 lemon (sliced into wedges)
1 tsp garlic powder
1 tsp paprika
Salt and pepper, to taste
2 cups mixed vegetables (e.g., broccoli, carrots, zucchini, bell peppers, or asparagus)
1 tsp dried herbs (e.g., thyme, rosemary, or Italian seasoning)
AVOCADO TOAST WITH EGG
DIRECTIONS
1. Toast your slice of whole-grain or sourdough bread until golden and crispy.
2. Mash the avocado in a small bowl with a fork. Add a pinch of salt and pepper to taste.
3. Prepare your egg the way you like it—poached, fried, scrambled, or hard-boiled.
4. Spread the mashed avocado evenly over the toasted bread. Place the cooked egg on top.
5. (Optional): Sprinkle with additional toppings like red pepper flakes, cherry tomatoes, arugula, feta cheese, or everything bagel seasoning for extra flavor.
6. Serve immediately for a delicious, nutrient-packed breakfast!
QUINOA VEGGIE BOWL
DIRECTIONS
1. Prepare quinoa according to package instructions and let it cool slightly.
2. Roast or sauté vegetables with a bit of olive oil, salt, and pepper, or use raw veggies for a fresher taste.
3. In a bowl, add cooked quinoa as the base. Layer greens, vegetables, beans, and avocado on top.
4. Sprinkle with feta cheese, drizzle with hummus or tahini dressing, and squeeze a lemon wedge over the top for extra flavor.
5. Serve warm, at room temperature, or chilled.
BAKED SALMON WITH ROASTED VEGETABLES
DIRECTIONS
1. Preheat your oven to 400°F. Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
2. Toss the mixed vegetables with ½ tbsp olive oil, dried herbs, salt, and pepper. Spread them out on one side of the baking sheet.
3. Place the salmon fillets on the other side of the baking sheet. Drizzle with ½ tbsp olive oil, then sprinkle with garlic powder, paprika, salt, and pepper. Add lemon wedges to the baking sheet for roasting.
4. Bake for 12–15 minutes, or until the salmon flakes easily with a fork and the vegetables are tender and slightly caramelized.
5. Plate the salmon with the roasted vegetables, squeeze roasted lemon juice over the top, and enjoy!
THE SCIENCE OF HAPPINESS AT WORK: CREATING
JOY IN YOUR DAY - TO - DAY
Happiness at work isn’t just nice to have—it’s a key ingredient for personal fulfillment and professional success. Studies have shown that happier employees are more productive, creative, and engaged, which benefits both individuals and organizations. But how do we create joy in our work lives, especially when faced with challenges? The answer lies in understanding the science of happiness and implementing simple, proven strategies to enhance our day-to-day experiences.
WHY HAPPINESS AT WORK MATTERS
Research in positive psychology highlights that happiness is not merely a result of external circumstances but rather a product of intentional habits and mindset shifts. Here are a few reasons why happiness in the workplace is crucial:
• Improved Performance: Happy employees are 13% more productive, according to studies by Oxford University.
• Better Collaboration: Positivity fosters more substantial relationships, making teamwork smoother and more enjoyable.
• Increased Resilience: A joyful mindset helps individuals navigate stress and setbacks more effectively.
STRATEGIES TO CREATE JOY AT WORK
CULTIVATE GRATITUDE
Gratitude is one of the most powerful tools for boosting happiness. Take a few moments each day to reflect on what you’re thankful for in your work life—supportive colleagues, meaningful tasks, or even small wins.
Actionable Tip: Start a gratitude journal or share one thing you’re grateful for with a coworker during team meetings.
FIND MEANING IN YOUR WORK
People who find purpose in their jobs are happier and more engaged. Even if your role feels routine, look for ways it contributes to a larger goal or helps others.
Actionable Tip: Identify how your work aligns with your values or focus on how your efforts positively impact coworkers or customers.
FOCUS ON RELATIONSHIPS
Humans are social creatures, and strong workplace connections can significantly boost happiness. Building relationships creates a sense of belonging and support, which enhances joy.
Actionable Tip: Make time to connect with colleagues—grab lunch together, celebrate achievements, or check in on how they’re doing.
CELEBRATE SMALL WINS
Recognizing progress, no matter how small, can create a sense of accomplishment and motivate you.
Actionable Tip: At the end of each day, write down one thing you achieved or something that went well.
PRACTICE MINDFULNESS
Being present in the moment can reduce stress and increase overall satisfaction. Mindfulness allows you to focus on what truly matters rather than getting caught up in distractions or negative thoughts.
Actionable Tip: Try a short mindfulness exercise, like deep breathing or a 5-minute meditation, during your breaks.
EMBRACE POSITIVITY IN CHALLENGES
It’s easy to feel discouraged by obstacles, but re-framing challenges as opportunities for growth can shift your mindset.
Actionable Tip: Instead of focusing on what went wrong, identify what you can learn or how to improve from the situation.
BUILDING A HAPPIER WORK ENVIRONMENT
Creating a joyful workplace isn’t just about individual effort—it also involves fostering a positive organizational culture. Leaders and teams can contribute by:
• Encouraging open communication and recognition.
• Providing opportunities for personal and professional growth.
• Promoting work-life balance to reduce burnout.
FINAL THOUGHTS
Happiness at work is a science but also an art that requires daily practice. You can transform your workday into a source of joy and fulfillment by cultivating gratitude, building connections, celebrating wins, and focusing on the present. Remember, happiness isn’t something you find—it’s something you create, one mindful moment at a time.
BREAST CANCER
Breast cancer begins when cells in the breast grow uncontrollably, forming a tumor that can be detected through a mammogram or physical exams. While it can affect both men and women, it is far more prevalent among women.
SIGNS/SYMPTOMS:
• New lump or thickening in the breast or underarm
• Changes in breast size, shape, or appearance
• Skin changes (redness, dimpling, or scaling)
• Inverted nipples or unusual discharge
• Persistent breast pain or tenderness
DIAGNOSIS:
Diagnosis is made through:
• Imaging tests (mammograms, ultrasounds, or MRIs)
• Biopsy to analyze suspicious tissue
Screening is essential, particularly for those with a family history or genetic predisposition. Mammograms are recommended starting at age 40 for average-risk women.
INCIDENCE
A woman’s lifetime risk of developing breast cancer in the U.S. is about 1 in 8 (13%). Advances in treatment have contributed to over 4 million survivors living in the U.S. today.
DID YOU
KNOW?
BCC offers a breath-hold technique when treating breast cancer to protect the heart and lungs.
PREVENTION:
• Maintain a healthy weight and diet.
• Exercise regularly.
• Limit alcohol consumption.
• Avoid tobacco use.
WHITE
SURVIVORSHIP
Survivorship is more than just a milestone—it’s a testament to strength, resilience, and hope. Every survivor’s journey is unique, marked by challenges, triumphs, and the unwavering support of loved ones and caregivers. At the Bismarck Cancer Center, we celebrate each individual who has faced cancer with courage and determination. Your story inspires others, your perseverance fuels hope, and your journey reminds us all of the power of community and compassion. Together, we honor the past, embrace the present, and look forward to a future filled with health, happiness, and new possibilities.
TIPS FOR CAREGIVERS TO TAKE CARE OF THEMSELVES
Make Time for Yourself
Dedicate a few minutes daily to relax or engage in activities you enjoy, whether reading, meditating, or taking a short walk.
Build a Support System
Contact friends, family, or support groups to share your feelings and lighten your emotional load.
Set Boundaries
Learn to say no when tasks become overwhelming and ask for help when needed.
Stay Active
Incorporate light exercise into your routine to boost your energy and reduce stress.
Prioritize Sleep
Aim for quality sleep, even taking short naps during the day.
Utilize Available Resources
Seek out caregiving resources like respite care, counseling, or educational materials to help you navigate the journey.
THE UNSUNG HEROES:
THE IMPORTANCE OF CANCER CAREGIVERS
Just as every survivor’s journey is shaped by resilience and support, caregivers play a vital role in providing strength, comfort, and encouragement along the way.
Caregivers play an essential role in the cancer journey, offering emotional, physical, and logistical support that ensures patients feel cared for and supported. However, the immense demands of caregiving often leave little time for self-care, leading to stress, burnout, and fatigue. That’s why caregivers must prioritize their well-being to provide the best support possible.
INTRODUCING THE CAREGIVER SUPPORT PROGRAM
At the Bismarck Cancer Center, we’ve launched a new Caregiver Support Program to ensure caregivers feel valued and supported. Highlights include a serene “Caregiver Corner” to recharge, access to stress-relief tools in our Resource Library, complimentary weekly massages, and temporary respite care services. These offerings are designed to help caregivers find balance and maintain their well-being during their loved one’s treatment.
To all caregivers, your well-being matters. By taking care of yourself, you’re better equipped to care for your loved one. Remember, asking for help and prioritizing your needs isn’t selfish—it’s essential. Let’s work together to support you as you support others.
BISMARCK CANCER CENTER CAREGIVER SUPPORT GROUP
Bismarck Cancer Center 5:30 p.m. Third Tuesday of each month