Nutrition Q&A: 17 Healthy Tips for 2017
Q: I’m always a bit overwhelmed with New Year good intentions, but how can I follow through ? A: 17 Tips for 2017! With the arrival of the New Year, I challenge everyone to focus on positive things you can do for your health. New Year’s resolutions tend to be the same every year–eat healthier, lose weight, exercise, quit smoking, etc. Everyone has such high hopes and expectations, yet few of us set up a plan to help us succeed. So, instead of diving into the year with blinders on, in honor of 2017, here are 17 things you can do for a better YOU, and assist in keeping you free of cancer and/or recurrence. These tips include some general things YOU can do as well as some top cancer-fighting foods to be sure you’ve included in your nutrition. Seven General Things YOU can do: If overweight, strive to become a healthy weight. Being a healthy weight is the single most important thing, next to not smoking, that can decrease your risk of cancer and/or cancer recurrence. Facts on obesity and cancer. Hydrate. Your body is made of 70% water. Proper hydration is critical for your body to function at its full potential. Cut back on red meat consumption. Red meat should be kept at a minimum of 18 oz. or less per week. Red meat consists of beef, pork, lamb, venison, veal. When eating red meat, choose grass-fed options when available. Increase physical activity. Physical activity is the single most important thing you can do to keep healthy, cancer-free, and decrease your chance of recurrence. You may want to consult this quiz on your activity level. Eliminate all processed meat like bacon, luncheon meat, sausage etc. Processed meats are harmful because they are high in sodium and loaded with nitrites. Nitrites are a known carcinogen and should be avoided at all cost. Keep alcohol consumption to a minimum, if at all. General guidelines for Men: 2 drinks per day, for Women: 1 drink per day. Cut back on saturated fat. Saturated fat is an inflammatory fat. Chronic inflammation can contribute to a number of health issues. Saturated fats can be found in meat (especially those heavily marbled) chicken skin, full-fat dairy, butter, margarine, and coconut oil. Top 10 cancer-fighting foods: Blueberries have the highest antioxidant power among all fruit, due largely to the number of phytochemicals they possess. They’re also an excellent source of vitamins C and K, manganese and a good source of dietary fiber. Legumes provide 20% of the daily value for fiber and 10% of the daily value for protein. Legumes are an excellent source of folate, also providing iron, magnesium and a handful of phytonutrients. Cherries are a good source of fiber, vitamin C, and potassium. Cherries have good anti-inflammatory properties, and contain a variety of phytochemicals contributing to its antioxidant properties. Flaxseed and chia seed are both excellent sources of magnesium, manganese, thiamin, and fiber. They are a good source of selenium and provide protein and copper, as well. Both are an excellent source of Alpha-linolenic acid (ALA) Walnuts are good for us for many reasons, but mostly because of the antioxidant properties they have due to the large amount of phytochemicals they provide. They’re an excellent source of copper, manganese, and a good source of magnesium as well as Omega-3 fatty acids. Grapefruit. One-half of a medium grapefruit provides almost all of your vitamin C needs for the day and are also loaded with cancer-fighting phytochemicals. Tomatoes are an excellent source of vitamins C and A, and one serving provides 10 percent of the daily recommended potassium. In addition to beta-carotene, tomatoes contain a number of other carotenoids. Carrots contain 200% of the daily value for vitamin A in a half-cup, along with providing fiber and vitamin K. Apples are a good source of fiber and vitamin C and provide a heavy dose of phytochemicals. Whole Grains are good sources of fiber. They also provide magnesium, protein, manganese, thiamin, niacin, vitamin B-6 and selenium. More information on cancer-fighting foods.
Nutrition Q&A: Winter Squash
Q: Is there much nutritional value in winter squash? A: Think antioxidants and more! If I asked you to name a food rich in antioxidants, I bet you wouldn’t think to mention winter squash. Usually, green leafy vegetables get all the credit for providing the bulk of antioxidants in your diet, and most people are surprised to find out that winter squash happens to be an excellent source. Most people think of winter squash as a nutritionally void “starchy” vegetable and are shocked to find out how much this winter vegetable has to offer. From the well-known Butternut and Spaghetti squash to the more unusual Kabocha and Hubbard squash, these vegetables are harvested in the fall, when they are hard and ripe and most can be stored and enjoyed throughout the winter. Winter squash is naturally low in fat. What little fat the squash has comes from anti-inflammatory omega-3s fatty acids. One cup of baked winter squash will provide you with approximately 340 milligrams of omega-3 fats in the form of alpha-linolenic acid (ALA). Winter squash is also a good source of fiber, providing 3 grams per ½ cup serving. Winter squash supplies a substantial amount of potassium and vitamin C which keeps bones healthy, muscles pumping, blood pressure in check, and your immune system healthy. Winter squash also provides 10% of your daily allowance for folic acid which is also beneficial for heart health. The deep orange color of squash indicates one of the most noteworthy health benefits–carotenoids, which protect against heart disease and cancer. One of the most abundant carotenoids found in squash is beta-carotene (Vitamin A). Providing 163% of the Daily Recommended intake. Cancer can’t grow if it’s not allowed to oxidize. Beta-carotene, which is the key antioxidant in winter squash, protects the cell from harmful oxidation, https://holisticdental.org/xanax-treat-anxiety/. Quick tip for buying winter squash: choose squash that is unblemished and feels heavy for its size. Pick a squash with matte skin rather than glossy. A shiny exterior indicates it was picked too early, and won’t be as sweet as a fully grown squash. Most winter squash is available late into the fall. Store whole butternut squash in a cool, dry place (not the refrigerator) with plenty of ventilation; it should keep for up to three months. Cut squash will stay fresh for up to a week, wrapped, in the fridge. See 11 Varieties of Winter Squash. Nutrition Breakdown Per 1 cup cooked, approximately 205 grams Calories: 82 kcal Fat: 0.2 g Vitamin A: 1,144 mcg = 163 percent of DRI Vitamin B6: 0.3 mg = 20 percent of DRI Vitamin C: 31 mg = 41 percent of DRI Folate: 39 mcg = 10 percent of DRI Potassium: 582 mg = 12 percent of DRI
Patient Perspective: Carmen
Like many women, I was caught off guard with my breast cancer diagnosis. I had my annual checkup in November 2015 and the mammogram came back with calcifications on the right side. I discovered that 80% of the time they are benign. Surely I was within that percentage. The second set of x-rays didn’t clarify if cancer was lurking, so a biopsy was ordered. I tell people now I won the “booby” prize because, sure enough, I was in the 20%. Two days after my cancer diagnosis was confirmed, I hosted an engagement party for 50 people in honor of my son and his bride-to-be. The following day I flew to Orlando to help my daughter move back to Atlanta. I had a full life. I was busy. I was in what I call the cancer fugue. It’s the surreal time where you heard the diagnosis but you want to delay really acknowledging it just a little longer. Ten days later, I woke up in the morning and said. “Ok Carmen. How in the world are you going to handle this?” There is no handbook for “handling” a cancer diagnosis. No tried and true way to handle this process physically, emotionally or spiritually. It is very much a process. At some point you realize, you are a statistic of one. It’s your body and your life and your choices. No one knows how your body will handle treatment, how you will handle the many emotions and how well your body will fight a reoccurrence. I determined early on that this was not a journey – at least none that I would choose. This was the beginning of the rest of my life; the moment to start doing everything in my power to help my body heal. I wanted to do more than survive. I wanted to thrive with this diagnosis. I began collecting and researching resources. It was my full-time job. It was my life on the line. I had the lumpectomy in early March and it was during the subsequent radiation that I started physical therapy with TurningPoint. My initial thought was to help reduce the scarring from surgery. But I learned that radiation can cause cording and reduce your range of motion. I felt a constriction across my chest and my arm and back. So the therapy and the massage helped keep my muscles working and reduced the surgery scarring. I also learned patience from Grayson and Jyoti to just let my body heal. This is not a sprint; it’s a marathon. There’s no need to push your body. Just keep it moving! There is a strong gentleness to the way things are done at TurningPoint which is very soothing. The therapists meet you where you are and move you forward. And you learn the exercises that you will use for the rest of your life. Again, you are taking actions to help your body through the healing process. At the end of August, I set off by myself on a four-week road trip out west. It became an unexpected opportunity to meet wonderful people and reconnect with family. It was my road to a tremendous emotional and spiritual healing experience. I can do this cancer thing. I can live my life my way. I am thriving. So can you. No Rules!
Nutrition Q&A: Vitamin D in the Winter
What can I do to maintain adequate levels of Vitamin D in the winter months? Winter is right around the corner which means colder weather, shorter days and less outside time. Less time spent outside means less sun exposure, and less sun exposure leads to lower vitamin D levels. Vitamin D is known as the sunshine vitamin. It takes just 10-15 minutes of direct sun exposure a day for our body to synthesize enough vitamin D to keep us healthy. During the winter months we spend less time outside which makes it hard to keep our levels within range. Without adequate vitamin D, we have an increased risk of illness and chronic diseases, including autoimmune disease, type 2 Diabetes, heart disease, and many cancers. vitamin D, along with Calcium, is integral to bone health. The average American’s vitamin D level will drop into the deficiency zone during the winter months. Following some simple guidelines can help you maintain optimal levels of vitamin D throughout the winter. I encourage everyone to have their vitamin D tested to know exactly where you stand; a vitamin D level of 30-100 ng/ml is considered sufficient. If yours is less, your physician may recommend supplementation. Food, and even milk, that is enriched with vitamin D does not provide us with enough vitamin D to keep us protected during the winter months. Supplementation is often needed. It is recommended that adults take 1,500-2,000 IU’s of vitamin D daily in addition to that consumed via your diet. Vitamin D Rich Foods 1360 IU Cod Liver Oil, 1 Tbsp 360 IU Salmon, cooked, 3.5 oz 345 IU Mackerel, cooked, 3.5 oz 200 IU Tuna Fish, canned in oil, 3 oz 162 IU Shrimp, mixed types, cooked, 4 oz 98 IU Milk, fortified, 1 cup 60 IU Margarine, fortified, 1 Tbsp 50 IU Pudding made with fortified milk, ½ cup 40 IU Ready to eat cereal, fortified, 1 cup 20 IU Egg, Whole, 1 12 IU Cheese, Swiss, 1 oz
