Nutrition Q&A: Omega-3’s
Q: Is all the hype about Omega-3’s just another food fad? A: It’s the real deal! Great question. We have been through many food fads over the years, so it’s understandable to think Omega-3’s are just another fad to add to the list of many. I have good news though, unlike other food fads, Omega-3 fatty acids are true to what the health claims state. Omega-3 fatty acids are an essential fatty acid: Essential because the human body does not make it, but it’s required for good health. For the proper amount of Omega-3’s, we must get what we need via our diet. Unfortunately, the typical American diet includes relatively few foods that are rich in Omega-3’s. Omega-3 fatty acids have a number of health benefits. One of the most beneficial characteristics of Omega-3’s is that it curbs inflammation. While inflammation is a normal part of the body’s immune response, research indicates that it also underlies a host of serious illnesses, including cardiovascular diseases, cancers and autoimmune diseases. The three major fatty-acids found in Omega-3’s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Most Omega-3 benefits have been found in EPA and DHA. Fatty fish such as salmon, mackerel, halibut, cod, and tuna are the richest sources of DHA and EPA. If you’re not a fish lover, not to worry, some plant based foods are high in ALA. Once consumed, ALA can be converted to DHA and EPA, so eating a variety of Omega-3 rich plant foods can be just as beneficial. The following list contains alternative sources of Omega-3 fatty acids; some may even surprise you. Flax seeds, Chia seeds, flax oil, walnuts, walnut oil, pumpkin seeds, soybean oil, edamame, wild rice, grass fed beef, winter squash (pumpkin, butternut, acorn, and spaghetti) beans (black and kidney) and canola oil. While there isn’t a clear established recommended intake for Omega 3’s, most health organizations suggest getting around 500 mg of DHA and EPA every day to avoid deficiency. Some physicians prescribe a therapeutic dose of 1-4 grams per day depending on diagnosis.
Patient Perspective: Hani Levy
My Breast Cancer Journey I was diagnosed with breast cancer when I was 38 years old. I felt a lump in my breast, but as a mother of 2 girls it was difficult to go to the doctor. I started to feel bad and lose weight. At my ob/gyn appointment I mentioned my symptoms and the lump I felt in my breast. My doctor sent me for lab tests and mammography. I remember feeling that something was wrong and then I got a phone call a few days later from my doctor. My husband and I could not believe that I had breast cancer! I had no family history and I maintain a healthy life style. It was hard to accept. I had so many plans, I passed the CLEP (college credit) test and I was going to study for the NPTE (Physical Therapy) exam. Most importantly I wanted another child. We make plans and God has his own plans for us. I had to put all my plans on hold for at least a year. I came to TurningPoint after my lumpectomy. My friend Claire is a former patient and told me about the clinic. I felt bad both physically and emotionally, https://buyzolpideminsomnia.com. I could not pick up my girls and was about to start chemotherapy. TurningPoint was there for me. The whole staff supported me and my goals. Everyone gave me good advice on how to cope with my situation. I started to go to the Pilates group which is also my support group. Lauren and Anita are like two angels, always there to show me I can do it and even if I can’t that it’s not the end of the world. This group of women is amazing! They gave me strength and reminded me of who I am. The journey did not end when I finished chemotherapy and radiation. This is a journey I will take the rest of my life, and TurningPoint is helping me make this journey! I am so grateful to Claire who introduced me to TurningPoint. The whole staff is always there to give hugs or the advice that I need.
Nutrition Q&A: March is National Nutrition Month
Q: What exactly is National Nutrition Month? A: Education on healthy lifestyle. March is National Nutrition Month is a nutrition education campaign of the Academy of Nutrition and Dietetics (formerly known as The American Dietetic Association). National Nutrition Month takes place annually to educate the public of the importance of a healthy lifestyle. Each year the Academy sets a themed campaign that focuses on the importance of making informed food choices and developing sound eating and exercise habits. This year’s theme, “Savor the Flavor of Eating Right” encourages everyone to enjoy food traditions and appreciate the pleasures, great flavors and social experience that food can add to our lives. This year the Academy encourages adding the different flavors of herbs and spices to our food. By using more herbs/spices we can drastically reduce the use of sodium and fat in our diet. Being mindful of sodium consumption and keeping saturated fats at a minimum are two of ten cancer preventing guidelines from the American Institute for Cancer Research. Adding herb/spices to your food is a quick and easy way to add flavor and hidden health benefits. A number of herbs/spices also have anti-inflammatory properties, which can be beneficial in the fight against cancer and recurrence. The list of anti-inflammatory herbs/spices is quite extensive, and you may be using a number of them currently and not even realizing the benefits they provide. The list includes: Basil, Bay Leaf, Chervil, Chives, Cilantro, Cinnamon, Clove, Dill, Garlic, Ginger, Marjoram, Mustard, Nutmeg, Paprika, Parsley, Pepper, Rosemary, Saffron, Sage, Tarragon, Thyme, and Turmeric. As always I encourage you to get these in the form of seasonings rather than in supplement form. Happy cooking!
Nutrition Q&A: Heart Health
Q: In this, the American Heart Month, what can I do to decrease my risk of heart disease? A: There are risk factors we can assess. February is American Heart Month. Here at TurningPoint, breast cancer s our focus. We are passionate about keeping you in the loop with the latest research on breast cancer and ways to decrease recurrence, and during the month of February I like to spend some time on another health issue I’m passionate about—cardiovascular health. And maintaining good cardiovascular health will also help with maintaining a healthy weight, which is a factor in reducing recurrence of breast cancer. Cardiovascular disease is the leading cause of death in the United States. One in three deaths is a result of heart disease or stroke. Heart disease is known as the silent killer because most of us don’t know what puts us at risk. Knowing the risk factors is the first step that puts you in charge of your health and gives you the advantage of making changes. There are 10 things that put you at greater risk: Age, Sex, Family History, Race, Smoking, Cholesterol, Blood Pressure, Inactivity, Weight, and Diabetes. We are unable to change our age, sex, race and family history, but we have total control of changing the others. What you do or don’t eat, whether you smoke, and if you’re physically active, are all choices made by you and can directly affect your health. This year instead of focusing on what NOT to do, focus on the positive changes you can make to decrease your risk for heart disease. Here are some suggestions: Avoid saturated fats. Sources of saturated fat include: Fatty meat. Poultry skin, Whole milk, Lard, Coconut oil, Palm kernel oil, Palm oil, Butter, Cream, and Cottonseed oil Read ingredient lists to make sure that the foods you choose do not contain partially hydrogenated oils. These are trans fats. Choose healthier sources of fat. Choose: Olive oil, Canola oil, Walnut oil, Nuts, Seeds, and Avocados Eat fatty fish at least two times each week. The following are fatty fish: Salmon, Tuna, Mackerel, Bluefish, Mullet, Anchovies, Herring, and Sardines. If you do not like fish, you may consider taking a fish oil supplement that provides at least 1 gram (g)/day of combined eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Decrease the amount of sugar you consume. Eat several sources of soluble fiber each day. Good sources include: Citrus fruits, Apples, Pears, Prunes, Peaches, Plums, Barley, Oats, Legumes, Broccoli, Brussel sprouts, and Carrots Increase your intake of foods that contain calcium and vitamin D. Good sources of calcium include: Milk (skim) , Milk products(skim) , Fortified orange juice, Fortified breads, Fortified cereals, Beans, Dried figs, Calcium-fortified tofu, Canned salmon with bones, Almonds, Dark-green leafy vegetables, and Broccoli Eat plenty of potassium-rich foods. These include: Potatoes, Sweet potatoes, Bananas, Oranges, Halibut, Lima beans, Tuna, Swiss chard, Acorn squash, Tomatoes, Watermelon, Grapes, Raisins, Pistachios, Flounder, Parsnips, Pinto beans, Wheat germ, Brussel sprouts, Prunes, Spinach, Salmon, Cantaloupe, Lentils, Milk (skim) , and Milk products(skim) Eat more fresh herbs and decrease your sodium consumption to 1,500 mg per day. Eat several servings of nuts each week. The best kinds of nuts are: Walnuts, Almonds, Brazil nuts, Pecans, and Pistachios Use garlic, onions, and leeks often when preparing food. Choose cereals that contain more than 5 g of fiber/serving. Good choices include: Raisin bran, Shredded wheat, Grape-Nuts, Fiber One® You don’t have to tackle all of this at once. Pick a couple a week and commit to making a change!
