Meatless Monday: Lifestyle Changes For Breast Cancer Patients

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:

1. 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.
2. 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.
3. 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.
4. Pour cheese sauce over spaghetti squash and broccoli mixture, and toss until all the squash is covered.
5. 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

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“To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.”

~Buddha~

Meatless Monday: Pass Up Processed Meats For Good Health

One Step At a Time...

You Can Go Meatless One Day For All Three Meals

If you favor sizzling bacon and salty slices of ham, you might want to reserve these menu choices for special occasions, thanks to a growing body of science that says “No” to consuming processed meats. Researchers have linked higher consumption of these meats—bacon, sausage, hotdogs, processed deli meats like ham and salami—with a number of poor health outcomes, including heart disease, type 2 diabetes, cancer, and premature death.

Heart disease: 

A Harvard meta-analysis, that included data on more than 1.2 million people found that processed meats were linked to a 42 percent higher risk of coronary heart disease (Circulation, 2010).

Type 2 diabetes: 

Data from Harvards’ Health Professionals Follow-up Study, which followed more than 442,000 participants, revealed that eating a daily 50-gram (1.75 ounces) serving (about one hot dog or sausage) was linked with a 51 percent increased risk of developing type 2 diabetes.

Cancer: 

While processed meat intake has been associated with a number of cancers, the most conclusive link is with colorectal cancer. In the National Institutes of Health-AARP Diet and Health Study, that included more than 500,000 adults, a significant increased risk of colorectal and lung cancer was observed with higher intake of processed meat. The American Institute for Cancer Research warns against eating any amount of processed meat in order to reduce cancer risk. 

Premature death: 

A study published in March 2012 in the Archives of Internal Medicine evaluated data from more than 120,000 men and women over 28 years. The researchers found that a daily serving of processed meat increased the risk of death by 20 percent.

Why the risk?

There are several plausible reasons why processed meats may raise your risk for disease. These meats are often very high in saturated fats, which are known to raise “bad” LDL cholesterol levels, heart disease risk, and promote inflammation, a root of chronic disease. An ounce of pan-fried bacon (about one strip) has about 4 grams of saturated fat, 20% of your budget for the whole day. In addition, processed meats are typically very high in sodium; an ounce of pepperoni contains over 450 milligrams, about 20 percent of the daily allotment for healthy individuals. Keeping your sodium intake down can help protect you from high blood pressure and stroke. And more: Processed meats are prepared with carcinogen-forming compounds, such as nitrites. Your healthiest bet is to keep these processed meats to a minimum or avoid them entirely. Focus on fresh, minimally processed animal foods such as chicken, turkey, and fish, as well as more plant-based proteins, such as soy foods, beans, lentils, peas, nuts, and seeds.

Healthy Meatless Recipe: 

Garden Veggie Egg Bake

(adapted from Taste of Home )

Looking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish.

Ingredients

• 5 eggs
• 2 cups egg substitute
• 1/2 cup 2% cottage cheese
• 1/3 cup shredded pepper Jack cheese
• 1/3 cup shredded cheddar cheese

• 1/4 teaspoon pepper
• 1/4 teaspoon hot pepper sauce
• 1 medium zucchini, chopped
• 2 cups fresh broccoli florets
• 2 cups coarsely chopped fresh spinach
• 1/2 cup shredded carrots
• 1/2 cup cherry tomatoes, quartered

Directions

• In a large bowl, whisk the eggs, egg substitute, cheeses, pepper and pepper sauce. Stir in the vegetables. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray.
• Bake, uncovered, at 350° for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Yield: 6 servings.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: 

Do the Best for Your Breasts

Breast cancer is the second most common type of cancer diagnosed in American women. And although it's more rare, men can develop breast cancer, too. Fortunately, eating a healthy and balanced diet (especially high in fruits and vegetables), exercising regularly, maintaining a healthy weight, not smoking, and limiting alcohol consumption may all lower your risk of developing breast cancer.

This week, evaluate your current breast cancer prevention practices and check to see when your next screening should be. If you're between the ages of 50 and 74, you should have a mammogram once every 2 years. If outside of this age range, talk with your physician about your risk factors and when you should get screened for breast cancer.

Have a great week everyone 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 Shaklee? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

"Let us be grateful to people who make us happy; they are the charming 

gardeners who make our souls blossom."

 ~ Marcel Proust ~

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