Beat Breast Cancer

This month is the 25th anniversary of Breast Cancer Awareness Month and though this is the 2nd leading cause of cancer in women, there are several things you can do to help decrease your risk:

1) Eat a diet loaded with colorful fruits and vegetables. According to the National Cancer Institute, fruits and vegetables are our best dietary bet for reducing our risk of this disease. Produce is loaded with antioxidants that may help us decrease the risk of some types of cancer. Aim for ½ - 2/3 of your plate from plant based foods.

2) Bone up on calcium and vitamin D. Some studies show that those with a higher intake of calcium and vitamin D from their diet, have a reduced risk of developing breast cancer.

3) Drink tea. Black, white, green and oolong tea are loaded with antioxidant polyphenols that may decrease our risk of some types of cancer. Add a slice of lemon, lime or an orange to further enhance your absorption of these disease fighting compounds.

4) Maintain a healthy weight and exercise. Overweight and obesity increases one’s risk of breast cancer, breast cancer recurrence and a poorer prognosis.

5) Aim for omega 3s. Omega 3s from fatty fish like salmon, mackerel, herring, halibut, sardines, anchovies and lake trout decrease inflammation and keep our cell membranes fluid in structure (this is important so insulin can bind to it’s receptor site on cell membranes and because rigid membranes hold estrogen in the receptor for a longer period of time).

6) Support the Susan G Komen foundation by buying products with the pink ribbon on them or running the Race for the Cure.

Good Food, Bad Food

Many people I meet put food into one of two categories: good or bad. Like a small child who has to go to timeout, they wag their finger and get this look of disgust on their face while watching you pick up yet another piece of soft, fresh cinnamon swirl bread. Their eyes stare with intense focus and, without even a word uttered, you can sense just how disturbed they are. ''

As I walked through the large exhibit hall at the Institute of Food Technologists annual conference in Chicago this past weekend, it dawned on me just how much food scientists, companies, researchers and processors are doing to provide us with a diverse, tasty food supply that meets our nutrition and health needs. The exhibit hall was packed with companies that produce plant sterols (to lower cholesterol), unique types of fiber, amino acids, vegetarian sources of protein, omega 3s, gluten free flours, sugar substitutes and a variety of other functional ingredients to enhance health. These people can make a delicious high fiber pizza that packs a nutrition punch, caffeinated chewing gum for our country's military to "stay alive if you stay alert", and great tasting electrolyte replacement beverages. Indeed, we are very lucky consumers to have so many options to meet a variety of health needs and personal tastes.

And, while the "good food, bad food" mentality will persevere, I'll leave you with this: you can choose just about any food you want in American and for the most part, find it quickly and easily. Sure, we may be a fast food nation and one with a ton of convenience foods but, this should make choosing wise choices that much easier.

Low Calorie Diet Concerns

Low calorie diets have their place – they can help morbidly obese persons shed weight rapidly thereby modifying their disease risk factors and enhancing their quality of life. But, for the person who needs to lose 20 lbs or so, low calorie diets are not my favorite option unless they use them for a short period of time (2 weeks or so) or alternate low calorie days with higher calorie days (this takes diligence and commitment).

Why the distain for very low or low calorie diets? According to research out of Baylor University, conducted on Curves participants, a low calorie diet can quickly drop metabolism which means you are burning fewer calories at rest (in this particular study, they put women on a 1,200 calorie diet for 2 weeks). And that counteracts exactly what you are trying to do.

Secondly, low calorie diets can make you feel fatigued (especially if you aren’t eating the right foods). And when you are lethargic, all you want to do is sit on the couch – not exactly a good prescription for weight loss.

And lastly, low calorie diets often make it tough to get all the nutrients we need everyday. You have no calories to spare when you aren’t eating much, which means every single food must be packed with nutrition value. And, even then, you won’t meet your nutrient needs making a multivitamin and possibly supplemental vitamins or minerals (in addition to the multivitamin), very important. Some of the most obvious nutrient deficiencies and the foods you must eat to obtain enough of each nutrient include:

- Omega 3s ~ fatty fish
- Vitamin D ~ salmon, mackerel, fortified milk, some yogurts, some mushrooms, sunlight
- Calcium ~ dairy
- Iron ~ red meat, dark turkey meat, chicken
- Magnesium ~ halibut, mixed nuts, cereal

If you want to try a low calorie diet, do so only under the care of a Registered Dietitian and/or a physician who specializes in bariatrics (few physicians are versed on diet and nutrition but bariatrics is the study of obesity).