One
Step At a Time...
You
Can Go Meatless
For
All Three Meals
A
new report outlines four lifestyle strategies that can lead to longer
survival for women diagnosed with breast cancer:
- Achieve and maintain a healthy body weight
- Stay physically active
- Eating more vegetables, fruits fiber and soy
- Restrict your intake of fats, especially saturated fats
- Minimize intake of cured, pickled and smoked foods
- Alcohol consumption should be done in moderation
This
report further highlights growing evidence that lifestyle,
specifically diet and exercise, can play a huge role in the
protection against breast cancer—particularly for survivors. The
landmark review paints a picture of a breast cancer-protective plate:
One that is packed with minimally processed plant foods—fruits,
vegetables, beans, soy (the AICR suggest up to two servings per day),
and whole grains—which are higher in fiber and protective
phytochemicals and lower in saturated fat. Along with physical
activity, this eating style is linked with a healthier body weight
too. And it just so happens to be an eating style linked with
protection against other chronic diseases, such as heart disease and
type 2 diabetes.
There
are no food or dietary supplements that will act as “magic bullets”
to prevent breast cancer from returning. The diet guidelines
mentioned above for cancer prevention can be used to decrease the
chance of a breast cancer recurrence.A healthy diet is only
one of several factors that can affect the immune system; exercise
and stress management are just as important in improving your overall
health and well being.
Healthy
Meatless Recipe:
Spaghetti
Squash Mac and Cheese
(Courtesy
of Lizzie Fuhr)
Ingredients:
- 1 large spaghetti squash
- Canola oil spray
- 1 tablespoon ghee or olive oil
- 1 tablespoon whole-wheat flour
- 1 cup low-fat milk
- 1 cup reduced-fat cheddar cheese
- 1/2 cup grated parmesan
- Salt and pepper
- 1 teaspoon red pepper flakes, optional garnish
- 1 teaspoon grated parmesan, optional garnish
Directions:
- Preheat oven to 400ºF. Cut spaghetti squash in half, and scoop out and discard seeds. Spray the center of both halves of squash with cooking spray, and place cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
- Remove squash from oven, and let cool. Once it's safe to handle, scrape flesh into a large bowl. Add in steamed broccoli florets to bowl and set aside.
- In a large saucepan, melt ghee on medium heat and whisk in whole wheat flour. Add milk and whisk quickly. Turn heat down to low, add both cheeses to saucepan, and stir until melted. Remove from heat.
- Pour cheese sauce over spaghetti squash and broccoli mixture, and toss until all the squash is covered.
- Dish into 4 portions, and top off with red pepper flakes and extra cheese if you wish!
Enjoy
and Bon Appetit!
Healthy
Weekly Motivator
The
Magic of Music
Music can not only calm you, it can also energize you. This week, try making a playlist of songs that put you in a positive mood, and let the music take you away!
Remember
Green Goes with Everything
Do
You Know What is Lurking In Your Deodorant
Deodorant and antiperspirants are
loaded with super nasty, ultra-toxic ingredients. And those precious
little underarms of yours? Well – they’re absorbing it all. Let’s
talk about why you really should ditch that drugstore deodorant, for
good. Here’s a basic breakdown of what’s lurking inside your
chemical laden deodorant:
Aluminum: the active ingredient in
almost all deodorant, creating a temporary plug in your sweat glands,
leaving your underarms dry.
The dangers: when exposed to sweat,
aluminum mimics estrogen’s hormonal effects. Some scientists
believe that because of this, it might have the ability to promote
cancer growth particularly in the breasts.
Parabens: acts as a preservative.
The dangers: parabens have the
same estrogen-mimicking ability as aluminum.
Triclosan: a chemical compound that
acts as an antibacterial, also classified as a pesticide by the FDA
and a carcinogen by the EPA. The dangers: studies have shown that
triclosan can alter hormone regulation.
Propylene Glycol: a synthetic liquid
used to absorb sweat but maintain moisture.
The dangers: while the FDA states that
propylene glycol is “generally labeled as safe” for use in foods,
the Agency for Toxic Substances and Disease Registry lists it as a
potential effector for dermal, renal + respiratory organ systems.
Phthalates: used to maintain fragrance
and color in products.
The dangers: studies have shown
phthalates to alter hormonal systems and harm reproductive health.
Is this enough information to make you
want to change to a healthier, greener, chemical-free lifestyle. The
FDA cannot require that products be tested for safety or that the
results of safety testing be made available to the agency. It cannot
require recall of a product. So, just who is looking out for our
health and safety? Try Shaklee's Desert Wind Roll-On or Cream Antiperspirant. Desert Wind contains no damaging chemical
ingredients and their biodegradable surfactants protect nature. Their
natural ingredients protect your health! What more could you ask
for?! Find more info on natural, safe deodorant protection here.
Have a great week and remember a better tomorrow starts with what you eat today!
Do you have a favorite meatless recipe you would like to share with us? Send it my way!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
lisaquinnwc@embarqmail.com
Interested in Optimal Wellness? Take a look at products available here!
Make sure to follow me on Twitter @lq_wellness
Like me on Facebook
“To
keep the body in good health is a duty... otherwise we shall not be
able to keep our mind strong and clear.”
~Buddha~
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