Want to get simple
exercise ideas? Find healthy recipes? Read interviews with experts in the
field? You’ve come to the right place! The resources provided on the website were
designed specifically for you by UCSF doctors and researchers. Whatever your
health goals, the Prostate 8 website can guide you. The following are the main
Prostate 8 recommendations and the website features that pertain to each area.
Goal: Increase exercise
· See the link near
the top of the GET ACTIVE page (on the website header) to the PRINTABLE TOOLKIT which
has a host of tools designed for Prostate 8. Exercise Workbook 1 will help you identify activities and support
to help you get started if you haven’t been exercising regularly.
· Once you’ve decided
what type of exercise to focus on, use Exercise
Workbook 2 each week to maintain a regular exercise routine and add some simple
variations to your workouts.
· We have designed
12-week aerobic and resistance beginner
and advanced exercise workouts – just choose the one that fits your skill
level. See the weight room and home-based exercise workouts in the Toolkit for
pictures and directions on how to do each exercise.
· You’ll be wearing a
Fitbit for the study. We encourage you to track your exercise and connect with
others through our online Fitbit
community group. You can post your exercise accomplishments and see
messages from other study participants – and, if you’re competitive, show off
how many steps you took or how many calories you burned!
· Finally, take
advantage of free exercise services
available at UCSF (see FREE SERVICES on the GET ACTIVE page).
Goal: Improve diet
· We have shopping guides for each of the target
foods. The guides contain tips for shopping, storage, and preparation. To find
the guides, just go to “Eat Well” and click “Shopping Guides.” Then, choose the
target food and start shopping.
· Not sure what to
make for dinner tonight? The Recipes
section of the “Eat Well” page will be your guide. A new recipe will be
featured each week. Not only are the recipes delicious, but they each showcase
a different Prostate 8 target food. So if you don’t know how to incorporate
vegetable fats or cooked tomatoes into your diet, the recipes will provide some
help. Check back frequently to see what is new!
Goal: Stop smoking
· It can be difficult
to stop smoking on your own, so we’ll help you find resources to guide you
along the way. Click on “Stop Smoking”
(see website header) and check out the links on the right-hand side of the
page. UCSF and other organizations offer free support groups and counseling to
help you quit.
Other resources
· Check out the weekly blog (called Our Blog) on the homepage
(bottom left corner) for expert interviews from UCSF faculty and others, short
food and exercise articles, book reviews, and product (food, exercise gear)
recommendations. The blog is updated each week.
· The Weekly Editor’s Pick blog located on
the “Find Support” page (see website header) features your input! We write this
blog based on ideas and comments via text messages from study participants.
This blog is a great way to see how other men are improving their health and
following the study recommendations.
· Every week, we’ll
send you a brief email to highlight new website content and keep you informed
of any study news.
· Finally we will be
tweeting during the study. Tweets will appear on the homepage (bottom right
corner) highlighting UCSF community and patient events and scientific news. Follow us on Twitter at @prost8habits.
We are glad you are
a part of this study, and look forward to helping you establish a successful
approach to optimizing your health. If you have any questions or comments,
please contact us at sarah.joost@ucsf.edu. We’d love to hear from you!
Best wishes from your Study Investigators!
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