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Paleo Passes (My) Test of Time and Taste

Posted on 1/11/2013 By

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Over the course of a few days this week, my husband and I helped our sixth-grader study for his World Cultures semester exam, which I would have surely bombed because, while I love learning about history, I have a heck of a time keeping straight in my brain all of the names, dates, places, and key points about so many competing topics. (Note to Joey: I do hope you did not inherit my test-taking mediocrity, and if you did, then may I suggest you become good friends with extra credit.)

It took some pretty savvy study smarts from the dad in the family to help Joey spit out the goods on civilization and culture, early humans, Ancient Mesopotamia, Ancient Egypt, Ancient Israelites, and Ancient Greece. I did come in handy for one bit of content, though, and I hope that when Joey was faced yesterday with paper and pencil and bunches of multiple choice questions that my 60 days of eating like a caveman triggered everything he needed to know about the Paleolithic people.

What Joey needed to know is that the Paleo folks were hunters and gatherers; they ate only what they could, well, hunt or gather. There was just one real mission during those long-ago days — to search for the next meal in the spirit of survival. Then came the Neolithic Age, characterized by the shift to farming, which made life much easier. Food was more of a sure thing; survival was not so elusive. Ever heard of the Agricultural Revolution? This was it. Farming changed they way people lived. (Joey needed to know this, too.)

Then, a whole bunch of years passed by, and here we are today, in a society that dishes out over-sized plates of fried, fatty, processed foods to a population of overweight and unhealthy adults and childen who just might benefit from heading back to simpler times. Or would they?

U.S. News Health, in consultation with a panel of diet and nutrition experts, scrutinized 29 different diets, my own Paleo plan included. The pros ranked each diet according to how easy it is to follow, its ability to produce short-term and long-term weight loss, its nutritional completeness, its safety, and its potential for preventing and managing diabetes and heart disease. The goal was to identify the best approaches to eating, and Weight Watchers, the Biggest Loser diet, the TLC diet, and the DASH diet all came out on top across several categories. The diet gurus gave Paleo a few compliments — it’s low in sodium and high in protein, for example — but overall, Paleo didn’t make the cut. Noted flaws were (a) weight loss is not a sure thing, and one small study showed a maybe loss of about 5 pounds over 3 weeks; (b) heart benefits are unknown, and it’s not clear whether Paleo can prevent diabetes; (c) shunning grains and dairy can minimize nutrient intake; (d) the diet can be pricey; and (e) it’s just plain hard to follow due to the total ditching of major food groups.

In a nutshell (nuts are Paleo-approved, by the way, but not peanuts because they are not actually nuts), I am not swayed by this diet round-up. I’m sticking with my primal ways because I feel better overall eating only lean meats, veggies, fruits, nuts, and seeds (oh, and eggs, too). I have lost roughly 7 pounds in 2 months (that was not my goal, just a perk), I’m taking a few supplements, I’m not spending too much, I love that my body is clean and free of junk, and I personally don’t find the plan too hard to follow. Granted, I have medical reasons — tummy troubles and the endless pursuit of cancer prevention — to embrace the strictness, and I am the first to admit that this could be a rough road for someone pursuing Paleo just for the fun of it. For me, though, it’s a fit. Simpler times seem to suit me just fine, and I am confident I am healthier due to my hunter-gatherer food choices.

Have you tried any of these 29 diets? Got a favorite?

Healing My Body One Bite at a Time

Posted on 11/17/2012 By

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My tummy is troubled. Not always. But when it’s all out of whack, I feel bloated, tight, pained, and uncomfortable. I’ve had so many tests, I can’t even name them all, and nothing (nothing!) has revealed itself as the problem. I have narrowed down my suspicions, though, and I keep coming back to the worry that something I’m eating is screwing up my insides. That’s why I’ve decided to take matters into my own hands and heal my body one bite at a time.

For almost one week, I have eaten a Paleolithic (Paleo) diet  — basically, I am mimicking the eating habits of our long-ago ancestors who ate only what they could hunt and gather. My diet, therefore, consists of animal protein (but no red meat for me), vegetables, fruits, and naturally-occurring, high-quality fats (like some, but not all, nuts). The purpose of eating primal is to decrease inflammation inside the body and to achieve a higher level of physical and mental health. Buying grass-fed meats and organic foods is the best way to accomplish this way of life, and while I am not totally there just yet, I’m doing my very best to follow the rules. The proof is in my gas bill — I have trekked to grocery stores and markets every day this week chasing down products that fit the bill — and in the new items that now line the shelves of my fridge and pantry. Paleo Bread is today’s score.

The bread I am accustomed to eating is not on the Paleo list. But this way-expensive, gluten-free, grain-free, yeast-free, dairy-free, soy-free, starch-free option, made by Julian Bakery and available at my local D’lites Emporium, is approved. It’s made with coconut (there’s an almond option, too) and is low in calories, low in carbs, high in protein, and high in fiber. It’s also not quite as tasty as real bread — the kind I once slathered with honey butter at the Outback and dipped in oils at Macaroni Grill. I did yummy up my new purchase with a bit of almond butter and sliced red grapes, and I think I’ll be fine with this mini treat, even though the bread slices are really small and really thin, and they don’t toast very well.

I am not sure whether I’ll be a loyal fan of this bread. (To its credit, it is very filling.) Honestly, I’m not certain where this Paleo journey will lead me. All I know is that I am taking this quest one day — and one bite — at a time.

Tummy Troubles Linked to Chemotherapy

Posted on 6/15/2012 By

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About a year ago, I went to see my OB/GYN for bloating, cramping, and pelvic pressure. I was sure I had ovarian cancer. I didn’t. My doctor sent me to a internist. She tested me for celiac disease. Nope, not that, either, although I did follow a gluten-free diet for a couple of months thinking maybe it would help. It did not. There were other tests I could have taken — one would track an egg moving through my body — but my tummy troubles subsided, and so did my pursuit of an answer.

Eventually, the discomfort came back, then it went away, and this has been the pattern for quite some time now. If I eat healthy, my stomach sometimes hurts. If I eat junky, my stomach sometimes hurts. Often, the pain is so great it makes me want to cry, and at night, I curl up in the fetal position and will myself to sleep. I usually feel better in the morning. To try to cure myself, I’ve played with what I eat and how I eat. I’ve found some recipes that soothe my system — my favorite is a brown rice cake with peanut better and sliced red grapes on top — and I’ve eliminated a few items I believe were twisting up my insides (lettuce). Still, although I can go weeks without symptoms, they always sneak up and cause me at least a day’s worth of sick. This is why I contacted the internist again. She referred me to a GI specialist. I saw her today.

My new doctor believes the culprit might be chemo drugs, which could have mucked up my system. Antigen was the word the doc threw around, and she has ordered a bunch of blood tests, plus a surgical procedure to take a biopsy of some of my intestines and stomach. I will also submit to another test, which will hopefully explain some issues that might be related to my big ‘ol babies (10 pounds, 9 ounces and 10 pounds, 2 ounces). They probably did a number on my pelvic health, my GI friend said, so this test will help investigate further.

I went to the doctor today hoping she wouldn’t just throw meds my way in an attempt to mask what’s going on. She didn’t. For that, I am grateful. She wants to locate the cause of my complaints — I like that. I also went to the doctor today in no way suspecting cancer treatment might come up the guilty party. I’m not surprised, though, because cancer never really goes away. It might not be threatening my life right now, but its presence is always with me.

Beating cancer is half the battle. Living with its aftermath is the other half.

Power of Words — 5 Bloggers Who Move Me

Posted on 5/25/2011 By

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Thanks to Trop50 for sponsoring my writing about fabulous bloggers. This year Trop50 is granting 50 Fabulous Wishes. Click here to enter for a chance to win $1,000 to celebrate a friend with a refreshing attitude about looking and feeling fabulous!

Fabulous bloggers, according to my definition, are folks whose well-written words and pretty photos inspire me to do better, be better, feel better. They are almost always women, and moms, and they work really hard at empowering others. They don’t pretend to be perfect (they sometimes eat donuts, skip workouts, raise voices, and let the laundry pile high). They strive for balance in their crazy days. They make me laugh. And the really, really good ones give away lots of free stuff. There are five fab bloggers in my world. Here they are:

in HIS grace is a newbie to me, a blog I just recently stumbled upon, by way of a friend. WOW is what I have to say about Chrissie Grace, a way-clever, stay-at-home mother of four, plus artist, author, and poet. Chrissie chronicles her everyday life and amazing projects with few words and many photos (I love that!). Bonus: she links to her etsy shop, so all the rockin’ projects featured on her blog can be located and purchased with just a few clicks. One of my faves is this print:

Click on image!

Because she does pretty things with food, is tech/social media-savvy, and homeschools her kids (anyone who can do that for longer than half a day is, in my book, a hero), Christine and her ColorMePink blog rank right up there with the best of the best. I mean, the blog is pink, for one, and her presentation is slick, and there’s just such a wide variety of good stuff, I keep going back. And to think I might have never found this wonder woman had I not met her hubby, the money man at a Honda dealership, the day I bought a minivan. We talked blogging, he passed me her business card, and the rest is hisherstory.

MizFit keeps me coming back, too. Recently named People’s Choice winner of the Fila Toning Real Women model casting call, this muscle momma is a rock star. She takes healthy eating and purposeful exercising and makes them seem so achievable.  She is smart, witty, beautiful, and she knows her subject well (before and after photos prove it). No surprise she has a dedicated following. Not just on her blog, though — the girl tears things up on Facebook and Twitter, too! She is a force, for sure!

Then there’s fitness guru Fitz, who first met me in her home gym, where she brought me back from the brink. Still in treatment for breast cancer, she took my weak, dizzy, bloated, blah self and morphed it into something strong and healthy. She convinced me I could run, when I swore I could not, and then she joined me for a Making Strides Against Breast Cancer 5K months later. Last year, I ran a half marathon, and yea, I think she had something do with major feat! OK, so back to the whole blog thing: Fitz has a blog, where she offers tips for optimal living, glimpses into the lives of fit celebs, and there’s never a shortage of giveaways (I just happened to win one — ChopKeeper cutting boards are all mine!)

Click on image!

Finally, my last fave: One in a Million, because I have a thing for the power of words, and this blog is full of words that make me smile. That’s the point, says blogger Sara Louise, who calls her little spot on the Internet, “a place to come when you really need to smile.” (Sara crafts her blog for herself and her mom, who has a rare cancer that can’t be cured.) *Be warned: the F-word sometimes appears on this site, but only in the most inspirational of ways, of course.

Don’t forget to enter the 50 Fabulous Wishes contest for a chance to win $1,000 to celebrate a friend with a refreshing attitude about looking and feeling fabulous. I was selected for this Tropicana Trop50 sponsorship by the Clever Girls Collective, which endorses Blog With Integrity, as I do. I received compensation to use and facilitate my post.

Quaker Squares, Kid-Tested Thumbs Up

Posted on 5/16/2011 By

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If you’re like me, you probably want to eat healthier, and you might want to make it as simple as possible, and probably, you want some good stats to back your decision. Something like: the soluble fiber in oatmeal helps reduce cholesterol + 96% of your minimum whole-grain needs + no trans fat + just 200 calories with a 1/2 cup of skim milk. Well, I’ve got something for you: Quaker Oatmeal Squares, with a hint of brown sugar. (I don’t actually have them for you, just a recommendation.)

Thanks to Quaker (and Clever Girls Collective, too), this pretty little package arrived today. Younger son Danny (he’s 7) tore right into a box, stating he likes his cereal “naked” — no milk necessary (which, incidentally, saves you 40 calories). First bite had him declaring, “Oh, I like the ones with sugar better.” He didn’t give up, though, and he went in for more. “Nevermind,” he told me. “They are good!” I agree, per the few I tasted. The rest, I’m saving for breakfast tomorrow. Planning for a banana on top.

Women’s Health Picks Eggland’s Best Eggs

Posted on 10/20/2010 By

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www.egglandsbest.com

www.egglandsbest.com

Eggland’s Best knows eggs are healthy.

Nutritionist and author Jonny Bowden knows, too.

So does Women’s Health magazine.

In the November 2010 issue, WH editors name 125 best packaged foods for women, and EB’s Farm Fresh Grade A Large eggs make the list!

What exactly do they say about one of the most bioavailable sources of protein on the planet?

“With less cholesterol and saturated fat, and more omega-3s and vitamins A, D, and E, what’s not to love about these incredible edibles? They taste farm fresh too.”

Evidence is mounting in support of the good ‘ol egg, which just happens to be pretty charitable, too — in honor of Breast Cancer Awareness Month, EB is donating $50,000 to Susan G. Komen for the Cure.

This post is sponsored by Eggland’s Best. I received monetary compensation for my participation, but my review and opinions are my own.

Eggland’s Best Heart Healthy Pumpkin Bread: We Made It, We Ate It

Posted on 10/18/2010 By

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pink-dozen-logo-100jd092910It doesn’t take much for me to dive into anything with pumpkin as a main ingredient (Mmm!), so when I stumbled upon Eggland’s Best Heart Healthy Pumpkin bread recipe, it wasn’t long before I was jetting to the grocery store for all the goods to make this scrumptious creation, then assembling in my kitchen with my two assistants, sifting and mixing and baking up a storm.

Me and my two assistants!

Me and my two assistants!

Now, we’re pretty nutritious eaters in our house (breast cancer scared us healthy!), so this recipe made the cut. Check this out:

Nutritional Facts

1 Serving: Calories 123; Fat 1g (8.3% calories from fat); Protein 3g; Carbohydrate 26g; Dietary Fiber 3g; Cholesterol 35mg; Sodium 354mg.

We also like things pretty simple. Score again for this recipe, which didn’t frustrate us at all. It made us pretty happy, actually, especially when this masterpiece emerged from the oven:

Heart Healthy Pumpkin Bread!

Heart Healthy Pumpkin Bread!

I wish this yummy goodness was still around, but it’s not. Nope. Gone. Ate it all. And planning already for when we’ll make another batch.

If you want to try your hand at this recipe (it’s easy, I promise), everything you need to know follows.

2 large Eggland's Best eggs

2 large Eggland's Best eggs

Ingredients

  • 7 1/2 oz. canned pumpkin
  • 2 large Eggland’s Best eggs
  • 1/2 cup cinnamon applesauce
  • 1/3 cup water
  • 1 cup brown sugar
  • 1 1/2 cups whole wheat flour
  • 1 1/2 teaspoons baking soda
  • 1 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice

Preparation

  • Preheat your oven to 350 degrees and prepare a 9×5 loaf pan.
  • In a large bowl, mix pumpkin puree, eggs, applesauce, water, and sugar.
  • In another bowl, sift together the flour, baking soda, salt, and spices. When dry ingredients are evenly mixed, mix into the wet ingredients while stirring.
  • Stir only until no more dry ingredients can be seen, but take care not to over mix. Pour batter into pans.
  • Bake until a knife in the center comes out barely wettened, or about 50 minutes.
  • Let sit in pan for 10 minutes and then remove.

Yield

Makes 12 servings

Credit for this recipe goes to Evan Thomas, Eggland’s Best Holiday Recipe Contest Winner.

This post is sponsored by Eggland’s Best. I received monetary compensation for my participation, but my review and opinions are my own.

Eat Eggs to Boost Health

Posted on 10/12/2010 By

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You say the egg has been demonized over the years? Explain.
The egg has been demonized because of two reasons: One, its cholesterol content, and two, its saturated fat content. Both are nothing to worry about. It’s now well known and established that DIETARY cholesterol has virtually no effect on serum (blood) cholesterol, and many health professionals (such as myself) doubt whether blood cholesterol is even as big a health issue as the mainstream health organizations believe it is. In any case, cholesterol in the egg does not raise your blood cholesterol. And most of the fat in egg yolk is monounsaturated — plus the saturated fat from whole foods (like eggs) is rarely, if ever, a problem anyway.
Eggs whites only — healthier or not necessary?
Completely not necessary — see above. In addition, there are wonderful nutrients like lutein and zeaxanthin (for the eyes) and choline (for the brain) that are in the yolk!
Name a few good qualities of the egg?
One of the most bioavailable sources of protein on the planet. Cage-free eggs also contain omega-3 fats, and the yolks are the source of a number of very important nutrients (see above).
How often should we be eating eggs? Is there such thing as too many eggs in a diet?
There’s no “right” answer to this. Eggs should be in “heavy rotation” along with foods like berries, wild salmon, and nuts. Eat as often as you like.
Name a few simple ways to incorporate eggs into a diet.
Hard boiled, sliced over a spinach salad, hard boiled as a snack (with fruit or cheese), scrambled, omlettes, even raw in a protein drink a la Rocky!

www.egglandsbest.com

I received a comment on one of my posts the other day from a guy stating that he treats cancer naturally — no surgery, chemo, or radiation necessary. His focus is on food, and here’s one tip he offered: ”please stop eating eggs, even if they are from veg fed chicken.”

I guess he’s been reading my egg-inspired posts and wanted to weigh in.

Well, is he right? Should I stop eating eggs? Should you stop eating eggs?

According to Jonny Bowden, renowned author and America’s top nutrition, anti-aging, and weight loss expert, the answer is a big, fat NO. Bowden believes there is a definite place for eggs in a healthy diet, and he told me all about it.

Me: You say the egg has been demonized over the years? Explain.

Jonny: The egg has been demonized because of two reasons: One, its cholesterol content, and two, its saturated fat content. Both are nothing to worry about. It’s now well known and established that DIETARY cholesterol has virtually no effect on serum (blood) cholesterol, and many health professionals (such as myself) doubt whether blood cholesterol is even as big a health issue as the mainstream health organizations believe it is. In any case, cholesterol in the egg does not raise your blood cholesterol. And most of the fat in egg yolk is monounsaturated — plus the saturated fat from whole foods (like eggs) is rarely, if ever, a problem anyway.

Me: Eggs whites only — healthier or not necessary?

Jonny: Completely not necessary — see above. In addition, there are wonderful nutrients like lutein and zeaxanthin (for the eyes) and choline (for the brain) that are in the yolk!

Me: Name a few good qualities of the egg?

Jonny: One of the most bioavailable sources of protein on the planet. Cage-free eggs also contain omega-3 fats, and the yolks are the source of a number of very important nutrients (see above).

Me: How often should we be eating eggs? Is there such thing as too many eggs in a diet?

Jonny: There’s no “right” answer to this. Eggs should be in “heavy rotation” along with foods like berries, wild salmon, and nuts. Eat as often as you like.

Me: Name a few simple ways to incorporate eggs into a diet.

Jonny: Hard boiled sliced over a spinach salad, hard boiled as a snack (with fruit or cheese), scrambled, omelettes, even raw in a protein drink a la Rocky!

Thank you, Jonny!

OK, so if you’re an egg eater, or you’re thinking of becoming one, consider Eggland’s Best for your next purchase. They’ve always been tops when it comes to nutrition, but now, EB eggs are more nutritious than ever. Buy them this month, and you’ll be in on the pink partnership — EB is donating $50,000 to Susan G. Komen for the Cure, and each individual egg is stamped with the pink ribbon logo to prove it.

pink-dozen-logo-100jd092910

This post is sponsored by Eggland’s Best. I received monetary compensation for my participation, but my review and opinions are my own.

Ghirardelli LUXE MILK: Giveaway

Posted on 10/8/2010 By

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ghirardelli.com/luxe/

OK, so we all know that a healthy diet consists of the likes of fruits, veggies, whole grains, lean protein, and the nutritious list goes on and on and on.

And while you really ought to be eating this sort of stuff most of the time, it’s not that terrible if you steer off course once in a while and enjoy something sweet, like, say, chocolate — especially if it’s for a good cause!

In honor of Breast Cancer Awareness month, Ghirardelli LUXE MILK is on a journey to raise up to $100,000 for the National Breast Cancer Foundation (NBCF), and you can help — by purchasing a specially marked pink bar or bag of LUXE MILK, you will not only get your sweet treat (make it just a treat, not a meal or anything, OK?), you will also be helping a wonderful organization.

What’s in it for you (besides knowing you are doing some good in world, of course)?

Each specially marked product contains a unique prize code and for each code entered at www.ghirardelli.com/LuxeMilk, LUXE MILK will donate $1 (up to $50,000) to the NBCF. As an added bonus, when you enter your code at www.ghirardelli.com/LuxeMilk, you will be automatically entered to win instant prizes, including Cole Haan gift cards.

Something more for you — a chocolate giveaway!

Yep.

Four (4) lucky readers will be awarded three (3) bags of chocolate. If you win, one bag each of milk, almond, and hazelnut will arrive at your house, and, well, isn’t that just yummy? Here’s what you need to do to enter:

  • Leave a comment – any comment at all!
  • Leave your comment no later than 5PM ET on Friday, October 15, 2010.
  • You may enter only once.
  • Open to legal residents of the 50 United States, and the District of Columbia, who are 18 and older.
  • One winner will be selected in a random drawing via random.org.
  • Four (4) winners will receive three (3) bags of chocolate each — one milk, one almond, and one hazelnut. Total value of prize is $10.47.
  • Winners will be notified by email, so make sure to check next week to find out if you’ve won!

The Pink Ribbon Diet

Posted on 10/5/2010 By

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www.amazon.com

www.amazon.com

Dr. Susan Love thinks lifestyle plays a role in preventing breast cancer.

The authors of “The Pink Ribbon Diet” happen to agree.

(For the record, so do I.)

“The Pink Ribbon Diet” offers an effective, research-based diet plan for overweight breast cancer patients and anyone else at risk for the disease. The book comes stocked with 150 Mediterranean-inspired recipes, and the featured foods are both nutritious and thought to lower breast cancer risk.

Authors Mary Flynn, RD, and Nancy Verde Barr explain what to eat, what not to eat, and why. They discuss reframing the approach to eating, and then they dive into the goodies: Soups, sandwiches, salads, veggies, casseroles, pasta, seafood, and more. Yes, even dessert!

They recommend this diet to those wishing to improve their health, and to anyone trying to lose weight. Why not eat to accomplish both, they say.

Eggland’s Best Spotlights Pink Dozen Bloggers

Posted on 10/2/2010 By

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Screenshot of the Eggland's Best website.

This is just a screenshot!

There are 12 bloggers out there partnering with Eggland’s Best for Breast Cancer Awareness Month, and I am one of them. Eggland’s Best Pink Dozen is what we’re called, and the plan over the upcoming weeks is for the dozen to be spotlighted on the EB website. Well, my turn is right now, and the photo above is a screenshot from the front page of the website. It’s not clickable, so nothing will happen if you hover your cursor over it, but you can click here to land at the page, and browse around.

Coming soon on the egg front: A cooking segment (and by that, I mean, a video!), featuring two boys and a mom making Heart Healthy Pumpkin Bread. Two EB pink ribbon eggs included.

Eggland’s Best Helps Promote Health, Prevent Breast Cancer

Posted on 9/30/2010 By

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pink-dozen-logo-200jd092910The pink ribbon has been popping up all over the place in anticipation of Breast Cancer Awareness Month — you know it starts tomorrow, right? Everything from hair dryers to toilet paper to Sharpie pens are turning shades of pink.

So are eggs!

Yes, eggs.

Eggland’s Best eggs to be exact.

See for yourself the next time you’re strolling the aisles of your local grocery store.

For the first time in the brand’s history, Eggland’s Best, Inc. (EB) will display the Susan G. Komen for the Cure running ribbon logo on their egg cartons during the autumn of 2010.

How cool is that?

Just about as neat-o as a pink version of the iconic “EB” stamp appearing on individual eggs.

Egglands-best-400jd092910

Kinda makes you not want to crack open that pretty little shell, doesn’t it? Well, you should, because what you’ll find inside is a powerhouse of nutrition. More to come on the nutrition front (I’ll be back with nutritionist and author Jonny Bowden, who will weigh in on the incredible, edible egg), and stay tuned over the next month or so, because I’ll be spouting out all sorts of other eggs-travagant information.

For now though, I just want to say Thank You to EB for the $50,000 they’ll be donating to Susan G. Komen for the Cure (the world’s largest breast cancer advocacy organization), and for the opportunity to help spread the word about the health benefits of the good ‘ol egg. (Honored, I am, to have been chosen as one of the Eggland’s Best Pink Dozen bloggers.)

This post is sponsored by Eggland’s Best. I received monetary compensation for my participation, but my review and opinions are my own.

Breast Cancer Prevention Through Healthy Living

Posted on 8/29/2010 By

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Healthy is yummy!

Photo: D Sharon Pruitt, Flickr

Thanks to Louise Baker for offering to write a guest post, and for doing such a good job of pulling together some of the best tips for preventing breast cancer through healthy living. Check out what she has to say, then get busy taking her advice!

Pay mind to your diet
More and more, oncologists are realizing that a healthy diet may be one of the best protective measures you can take to prevent cancer, including breast cancer.

Eat fruits, vegetables, and whole grains
As a general rule, the more natural the food, the better it is to eat. Fruits and vegetables have antioxidant qualities, which fight cancer. Berries are one of the most antioxidant-rich foods. Choose a variety of colorful fruits and vegetables to get an array of vitamins and minerals. Farmers markets sell fresh fruits and vegetables that are not laden with pesticides the way they are at grocery stores. Whole grains refer to foods with minimal processing and almost always have more fiber than refined carbohydrates.

Avoid refined carbohydrates!
Refined carbohydrates tend to cause much steeper surges of insulin than whole grains. Insulin has a drastic effect on the release of other hormones in the body, such as the insulin-like growth factor and possibly even estrogen. These two hormones have been strongly linked to cases of breast cancer.

Be conscious of the different types of fat
Not all fat is created equal. Omega-3 fatty acids may have a role in preventing breast cancer when eaten in a 1:2 ratio with omega-6 fatty acids. While getting the proper ratio may seem like a simple feat, it is not. Fast food and other commonly eaten American foods have a much higher amount of omega-6 (anything made with vegetable oil is packed with omega-6 fatty acids).

Exercise, exercise, exercise!
Exercise can reduce the risk of breast cancer in several ways. A study done at the Fred Hutchinson Cancer Research Center in Seattle gathered that women who exercise have a 22% reduced rate of breast cancer.

Lower stress levels
The mind-body connection concerning illnesses has long been researched. Findings consistently support that stress causes lowered immunity and is linked to a vast quantity of ailments, including cancer. Exercise is key to stress reduction and mental health.

Maintain a healthy weight
While changes in diet may be the best method for weight loss, exercise is the most important part of weight maintenance. According to a study performed by the National Cancer Institute, gaining weight (especially after menopause) increases the risk of breast cancer.

Avoid Certain Drugs
The following drugs have been extensively linked to breast cancer:

  • Estrogen: This refers to pharmaceutical estrogen, such as the estrogen found in birth control pills.
  • Alcohol: Numerous studies show that more than one drink per day can increase a woman’s risk of breast cancer. The risk increases with each additional drink.
  • Tobacco: Carcinogens in cigarettes are well-noted for their cancer causing properties.

Louise Baker ranks online degrees for Zen College Life. She most recently wrote about the best colleges online.

I Fell Down

Posted on 8/12/2010 By

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cupcake-200-jd081310

Photo: jamieanne, Flickr

After cancer, I made some big changes in my life. It all started because I wanted to lose the 10 pounds treatment had forced upon me, and because I wanted to rid my body of the toxins that had been suffocating it for a year and half.

The changes (no alcohol, no sweets, no red meat, no really fatty foods, lots of fruits and veggies, lots of exercise), well, they worked. I lost 15 pounds, got in shape, scored a great resting heart rate and super cholesterol levels, and I became healthier than ever.

Yes, it was tough at times to refuse the brownies and pass on birthday cake, but I became so happy in my skin that the few seconds it would take to stuff down a sweet treat just didn’t seem worth it anymore.

My willpower lasted for three years.

Three. Whole. Years.

And then something horrible happened.

Halloween 2009 arrived.

And I fell down.

One little bite of one little Tootsie Roll from my kids’ stash, and that was it. The sugary flood gates opened, and I just couldn’t get them closed. For nearly 10 months.

If there’s something I’ve learned about my relationship with sweets over the years, it’s this: One cookie isn’t enough. One slice of pie won’t do it. One mini Halloween treat — you get the idea, right?

So, what started with one indulgence back in October led to a feast in November, a baking frenzy in December, a free-for-all in January and February (I was training for a 1/2 marathon, and I became ravenous), and, well, there are no excuses for March, April, May, June, or July. I just ate the sweets I wanted, when I wanted, and while I really didn’t like that my scale had jumped 5 pounds and my middle felt uncomfortably soft, I couldn’t find the drive to get back on track.

Until a few weeks ago, when the tides turned.

I’m not sure how, or why, but just as hard as I fell, I got back up, and now, I seem to have my footing again. I can’t promise I’ll keep it, but for the moment, the sweets are off limits. I’m tightening up the reigns on my favorite crackers and nuts and carb-y snacks, too, and I’ve never let go of my commitment to no alcohol, no red meat, lots of fruits and veggies, and regular exercise, which means the scale is back on track, my middle is firming up, and I’m feeling a whole lot better about the skin I’m in.

Finally.

It’s been said that falling down is not what matters most. It’s the getting back up again that counts.

I agree.

Still, I hope I don’t fall again, because, really, it’s not all that fun.

Time Heals My Wounds

Posted on 5/27/2010 By

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Photo: tanakawho, Flickr

Time may not heal all wounds, but in my case, it definitely blurs them. Let’s talk chemo, that horrible thing from which most of my breast cancer wounds developed.

For each of my four dose-dense infusions of adriamycin and cytoxan, my sister delivered lunch to the pink pretend-leather recliner I called home for hours at a time. There was a yummy gyro, a delish tuna sandwich, a great turkey sub, and I can’t remember the fourth one — which is exactly my point: I can’t remember. Time has erased my memory of the food that so repulsed me I couldn’t eat it for years. Years!

It’s been five years since my chemotherapy ended. And just now have I realized that the thought of these foods does not make me want to vomit. They actually sound pretty appetizing.

All it took was time. The same time that has allowed my hair to grow back, my surgery and port scars to fade, and my fear of recurrence to morph into something almost unrecognizable.

Yes, my wounds have healed — not completely and entirely, but mostly.

I love that.

Ellen Pompeo Says: Choose You!

Posted on 5/4/2010 By

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Ellen Pompeo (left) / LiGado em Série, Flickr

Ellen Pompeo (left) / Photo: LiGado em Série, Flickr

“Grey’s Anatomy” star Ellen Pompeo has teamed up with the American Cancer Society, and she’s spreading a very important message: Choose You. Here’s what she wants you to do:

Eat right.
Get active.
Quit smoking.
Get regular health checks.
Protect your skin.

Some pretty good advice, eh?

May 12 is National Choose You Day, but why wait until then — get started now! Here are some resources to help you get the ball rolling.

Slash Breast Cancer Stats: Eat Less, Exericse More

Posted on 3/26/2010 By

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Up to a third of breast cancer cases in Western countries could be avoided if women ate less and exercised more.

Photo: ppdigital, Flickr

Photo: ppdigital, morgueFile

Breast cancer may be a mystery in many ways — why did I get it, for example? — but it’s becoming more and more evident that eating too much, exercising too little and packing on the pounds can spike your risk of developing the disease that already gets 1 in 8 women.

This news, which isn’t really all that new, was sprawled across the front page of the Gainesville Sun this morning, reminding me once again that nixing the packaged goods (I know, it’s so hard) and moving my muscles is the smart way to motor through life. It’s why I’m renewing my vows with all things healthy — starting. right. now.

Here’s one way to think about it: there is so much about cancer we cannot control. But what we put in our mouths and how we move our bodies — totally up to us! Now, that doesn’t mean you can’t have moments of indulgence (I’ve been having a moment since Halloween). It just means that mostly, we need to monitor our input and ramp up our output, because, well, our lives depend on it.

Soy: Safe for Survivors?

Posted on 3/2/2010 By

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Soy milk on your cereal? Might be OK. Photo: TheBusyBrain, Flickr

Soy milk on cereal? Your call. Photo: TheBusyBrain, Flickr

Soy doesn’t concern me much. It’s just not something I’ve ever really wanted to consume. So when docs and nutritionists advised me against it due to my breast cancer status, it never took much effort to steer clear of the stuff. For those who have been holding back, however, research is starting to say it’s A-OK to savor the soy. And not only is it maybe not dangerous, it could actually be good for you.

Why the initial soy scare? Says one article: “The concern stems from substances in soy called isoflavones, which behave like weak estrogen in the body. Estrogen, a hormone that controls the menstrual cycle, has been shown to increase the risk of breast cancer in women.”

There’s more to the story than this, but I don’t want to get all scientific on you, so feel free to study up in your spare time. Just know this: Soy may be safe, but of course, you still should be cautious, because, well, you just never know — just look at chocolate!

Chocolate: The New Chemotherapy?

Posted on 2/11/2010 By

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Photo: rosevita, morgueFile

Photo: rosevita, morgueFile

If research says it, it must be true, right? I’m not so sure about that. I mean, some science says as little as one drink per day can up your breast cancer risk, and extra weight by way of stuff like chocolate can do the same. Yet new research presented just yesterday reveals that Cabernet and chocolate are cancer killers.

Yes, food matters. And Angiogenesis Foundation head William Li, who has been rating foods based on their cancer-fighting qualities, says: “What we eat is really our chemotherapy three times a day.” I get that — when it comes to blueberries, garlic, tea and a whole bunch of other healthy goods. But alcohol and candy? It’s all so confusing.

It might help to know that it’s actually red grapes and dark chocolate that apparently choke off blood supplies to tumors, starving them to death. Yes, red grapes are used to make red wine, but can’t we just eat the grapes? (Any smart nutritionists want to weigh in?). And the chocolate, well, the dark version is much better than all others, so if you want to enjoy, then, by all means, do! Just keep in mind that a portion size is something like 1 ounce.

So, even though headlines might have you all giddy about the permission you’re getting to indulge, you might want to think twice or at least commit to some careful moderation. Well, on Monday, anyway — you know, after Valentine’s Day.

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