Nutrition Q&A: Does Winter Squash have much nutritional value?
Q. I love to eat winter squash now that the weather is getting cooler. Does it have any nutritional value at all? A. It’s more than just a pretty starch! Most people don’t realize winter squash is packed full of nutrients. Most think winter squash provides us with nothing but carbohydrates, but what they don’t realize is that winter squash is a phytonutrient powerhouse. Winter squash, unlike summer squash, has a hard skin, (a little firmer than a watermelon rind) and is peculiar-looking, to say the least. Winter squash comes in many sizes, colors, textures, and flavors and the popular varieties include butternut, spaghetti, and acorn. Other varieties such as hubbard, buttercup, banana, turban, or delicata aren’t as popular, but worth a try if you happen to come across them in your grocery store. Winter squash is rich in carotenoids. Carotenoids are the plant pigment that gives winter squash, along with other fruits and vegetables, their bright red, yellow, and orange color. Carotenoids are a class of phytonutrients that possess the antioxidant function of protecting the cell from free radicals. Carotenoids also have anti-inflammatory and immune system benefits and have been associated with the prevention of cardiovascular disease as well as several types of cancer, http://www.health-canada-pharmacy.com. Orange-hued winter squash has beta-carotene and alpha-carotene which act as antioxidants in our body. Our bodies convert these carotenoids to Vitamin A which boosts immune function and aids in keeping cells healthy. Yellow winter squash contains higher amounts of lutein and zeaxanthin which are responsible for keeping our eyes healthy by protecting them from ultraviolet rays. Winter squash is also an excellent source of Vitamins A and C, is a good source of fiber, and is lower in calories than most think. A half-cup serving has only 34 calories and provides roughly 10 grams of carbs. Fall is the peak season for winter squash, but it can be bought year-round at any grocery store. Click here for a Butternut Squash Soup recipe.
Patient Perspective: Dianne Campbell
I never thought that it would be me. After discovering a small lump in 2013, the ultrasound didn’t show anything abnormal. One year later, I noticed the same lump growing in size, and now was very painful. At the age of 41, I had never had a mammogram. I kept putting it off because of all the stories I’ve heard. My Mum convinced me to go because the lump didn’t feel right. My first mammogram wasn’t as uncomfortable as I thought it would be. I regretted not going earlier when I found out the results. Being told that I had not one but three lumps was very disappointing. The biopsy showed two as cancerous and required a lumpectomy. Following the lumpectomy, it was devastating to hear that I had Stage II cancer and needed to have a mastectomy. As I sat in the Doctor’s office, I never cried so much in my life. A voice kept saying “You’re STRONG, You’ll FIGHT this!” The good news was, it was caught early and I would be okay. Through the grace of God, doctors, prayers, love, and support from family and friends I made it through this difficult procedure. I Am Cancer Free—Thank You Jesus!! I decided against Chemotherapy and believe that alternative and homeopathic medicine, along with good nutrition and exercise, are the key to healthy living. The pain after the surgery is really a dim memory. I recall that it was the most painful thing I’d ever experienced in my life. I had mobility problems with my left arm, shoulder, and chest. The aggravating pain was very discouraging and caused by a condition called cording. The therapists at TurningPoint are helping me be free of this crippling feeling. I heard about TurningPoint from a friend, who also had breast cancer and then from my doctor. They’ve truly been an inspiration to me. They provided information about nutrition, counseling, physical therapy and massage. Their Pilates class and routine stretching really has me on the right track, back to being able to do all the fun things that I love doing. I can’t express how much everyone at TurningPoint has encouraged me and given me a positive outlook on life. Thank You TurningPoint!!
Nutrition Q&A: Are you getting enough Calcium?
Q. Are you getting enough Calcium? A. Work horse for more than strong bones! Calcium is an essential nutrient. Essential nutrients are nutrients our bodies need to function normally but are unable to produce them. As most of us know, calcium is a major component of bones and teeth, but what most don’t realize it that helps with blood clotting and plays a role in normal functioning nerves, muscles and heart. Calcium even plays a role in keeping blood pressure under control. As women, making sure we get enough calcium is important in preventing osteoporosis (thinning of the bones). Bone loss is of special concern to women who are taking aromatase inhibitors to treat breast cancer. Calcium can help prevent the weakening of bones that occurs with certain chemotherapy medications. Some studies suggest calcium may help reduce the risk of certain cancers. Since our body does not “make” calcium it’s essential we meet our needs via our diet. Calcium is most commonly found in milk, yogurt, cheese, and dark green vegetables. It also is found in certain grains, legumes (including peas, beans, lentils, and peanuts), and nuts. Calcium needs: Female Age 19-50 = 1,000 mg per day, Age 51-70 = 1,200 mg per day. If you don’t get enough calcium via your diet you may consider taking a calcium supplement. The best sources of calcium are calcium carbonate or calcium citrate. Calcium citrate should be taken with food and calcium carbonate can be taken any time. Calcium is sold in 500-600 mg dosage and should be taken twice per day. If you take a multivitamin with iron, it is recommended not to take calcium supplements at the same time. Calcium needs can easily be met with the food you eat. One cup of milk has 300mg, one cup of yogurt 350mg. and one ounce of cheese has 200mg. If you don’t tolerate dairy, no worries, there are many plant based foods that provide a good amount of calcium. Plant Food Amount Calcium (mg) Broccoli 1 cup 180 Kale 1 cup 266 White Beans 1 cup 161 Arugula 1 cup 125 Spinach, cooked 1 cup 240 Dried Figs 8 whole 107 Collards, cooked 1 cup 220 Black Beans 1 cup 102
Patient Perspective: Leslie Young
I will never forget the day that I received the news that no one ever wants to hear. It was October 15, 2013 when my biopsy results confirmed that I had breast cancer in both breasts. Having been very diligent about my annual mammograms and with no family history of breast cancer, my husband, two children and I were all very shocked. After the primary surgery, I was experiencing extreme muscle tightness, cording, and a very limited range of motion. I had been an avid tennis player and enjoyed working out on a regular basis, so I was feeling very debilitated. When I mentioned the discomfort to my plastic surgeon at a post-op visit, he immediately referred me to TurningPoint, where I quickly learned that I was having a very “normal” post surgery experience which put my mind at ease. Although it was not always easy to describe exactly what was bothering me, my physical therapists could always relate to what I was experiencing and knew exactly what to do for it. Between the therapy that I received at TurningPoint and the additional stretching exercises they gave me to do on my own, I began to notice an enormous change in how I felt. Feeling physically stronger enabled me to exercise more frequently and this, in turn, helped ease some of the emotions I was dealing with as well. TurningPoint has been life changing! Because of the radiation and multiple surgeries that I have had, I have spent quite a bit of time at TurningPoint over the past year and a half, and I couldn’t be more grateful for this organization. Their encouragement, support, and knowledge have been instrumental in helping me get back to my normal routines again. I continue to exercise and do the recommended strengthening activities to build my stamina back up to where it was, and I am finally feeling confident that I will be back out on the tennis courts before too long! I have received nothing but wonderful and professional care by the TurningPoint staff. I have also been blessed with their friendships, smiles, and positive attitudes—all of which have elevated my physical and emotional well-being! I cannot thank these compassionate women enough for all that they have done for me throughout my journey. Although I would never wish a cancer diagnosis on anyone, I will be forever thankful for the TurningPoint family that I have bonded with along the way, due to my diagnosis.
