BREAST CANCER AWARENESS

THE FACTS

Breast cancer is cancer that forms in the cells of the breasts, usually in the milk ducts. After skin cancer, it is the most common cancer among women in the US. It can also occur in men, but is much more common for women.

The main risk factors for breast cancer are age (over 50) and a close family history (mother, daughter, sister) of breast cancer. One in 200 women has the genes that increase risk for breast cancer (BRCA1 and BRCA2).  Most women who are diagnosed with breast cancer have no known genetic risk.

Risk is also higher for those who have had a benign (non-cancerous) lump or a personal history of breast/ovarian cancer. Greater lifetime exposure to certain hormones can also increase risk, and African Americans are more likely to have breast cancer than Caucasians. A diet high in fat and alcohol may also increase risk. 

Because early breast cancer often has no symptoms, regular screenings are important for detection and early treatment, which is most likely to have optimal outcomes.

THE GOOD NEWS

This is national breast cancer awareness month, and awareness has already come a long way in recent years.  Public support and research funding have helped improve breast cancer diagnosis and treatment. The survivor rate has increased and the number of deaths from breast cancer is going down. This is because more people are taking steps to detect it early, there are new treatments, and doctors understand the disease better.

BE PROACTIVE

Create an Early Detection Plan (EDP).  An EDP reminds you to perform routine breast self-exams and to schedule clinical breast exams and mammograms, depending on your age and health history. You can set up an EDP for your computer calendar, your smartphone, or on a printable document at: http://www.nationalbreastcancer.org/nbcf-programs/breast-cancer-edp

Conduct Self Exams.  Adult women of all ages should conduct a monthly breast self exam (BSE) at the same time each month.  Find out how at: http://www.nationalbreastcancer.org/breast-self-exam

Schedule a Mammogram.  Most doctors recommend that women over 40 get a mammogram every year. Talk with your family doctor about scheduling one, if you are overdue.  You can also visit the Centers for Disease Control (CDC) website to find a low cost screening center near you: http://apps.nccd.cdc.gov/dcpc_Programs/default.aspx?NPID=1

TAKE ACTION FOR THE CAUSE

Join a Race. There are many events that happen this month, and all year round, in support of breast cancer.  Participating in a walk or a race is a great motivator for your own physical activity, and it also helps to support breast cancer research.  The Susan G. Komen “Race for the Cure” is perhaps the most well known.  You can find a race anywhere in the country by visiting:  http://apps.komen.org/raceforthecure/?itc=homeaction:1 

Organize an Event. The National Breast Cancer Foundation can help you to arrange a fundraiser. These events help to fund mammograms for people who cannot afford them.  Learn more at: http://www.nationalbreastcancer.org/breast-cancer-fundraising

BEEN TOUCHED BY IT ALREADY?

Share Resources. “Beyond The Shock” is a free, online guide for women who have been diagnosed with breast cancer, and their loved ones.http://www.nationalbreastcancer.org/nbcf-programs/beyond-the-shock

Find a Support Group. Support groups are groups of people in similar life situation who meet in person, by phone, or online to exchange ideas and handle difficult issues.  The American Cancer Society’s “Reach for Recovery” program connects trained breast cancer survivors with people who are at risk, newly diagnosed, or undergoing treatment. Get connected at: http://www.cancer.org/treatment/supportprogramsservices/reach-to-recovery. You can also find an online discussion board at: http://www.bcsupport.org/

Hear Inspiring Stories. For the month of October, there is a new video each day, highlighting stories from the people whose lives are an example of how to make a difference.  Visit “31 Days of Impact” all month long at: http://ww5.komen.org/impact.html

DE-MYSTIFYING FOOD LABELS

 “Every time I go to the store, I tell myself that I am going to check all of the food labels.  Then when I get there, I either cannot see the label clearly, run out of time trying to read everything, or just get too frustrated trying to understand what it all means!”

Does that happen to you too?  A food label is required by the FDA for safety, portion sizes, food allergies, and general nutrition information on the product.

Here’s what to look for:

First….Look at the Serving Size, Servings Per Container and Amount Per Serving.  In the example below a serving is one bar, there is one in the package, and it has 170 calories.  However, some packages are more confusing.  A small bag of chips might look like a single serving, but the Servings Per Container could be 2.5.  That means the nutrition information (calories, sodium, cholesterol, etc) would be multiplied by 2.5 if you eat the whole bag!

IF YOU HAVE HYPERTENSION…

Sodium: “Low sodium” means 250mg or less per serving.  This is a key component in lowering blood pressure numbers if you have hypertension.  Try to keep sodium intake to below 2000mg per day and avoid adding more salt at the table (try garlic, hot sauce, or other seasonings).  Most Americans consume above 3500mg per day or more! That can lead to water retention and elevated blood pressure

Caffeine: Check the ingredients list.  Caffeine is sometimes added to foods, drinks and vitamins that you might not expect.

IF YOU ARE DIABETIC OR AT RISK FOR DIABETES…

Carbohydrate Content: This is a measure of sugar as it breaks down in the body to be used for energy.  If you have Diabetes, a good number to look for is total carbohydrates per serving which is less than 20 grams per serving (and be sure to only eat one serving at a time).  Ideally, this should be made up of whole grains, not refined starches.  Look for the word “whole” as the first word in the ingredients list for starches such as bread and crackers.

Sugar Content:  This is the amount of sugar in the food that breaks down into carbohydrate in the body.  Anything less than 15g per serving is a good goal. Diabetics must look at the sugar content as well.  When sugar comes from fruit, try to eat fresh fruit, not fruit juice or dried fruit.

IF YOU EAT CONVENIENCE FOODS…

Protein: Packaged/processed foods are low in protein.  A good number to look for is anything over 5 grams per serving.

Sodium:  Look for 250 mg/serving or less, especially if you have high blood pressure

Trans Fats:  Optimally, this should be 0 grams.  See note in “ingredients” below.

Ingredients: Avoid High Fructose corn syrups which are concentrated sugars.  Also look for partially or fully hydrogenated oils which are trans fats (even if the trans fats are listed as zero).  Try to find products with ingredients you recognize and could find in your own kitchen! 

IF YOU ARE TRYING TO LOSE WEIGHT…

Calories:  Determine your unique caloric needs to figure out an appropriate range for your meals and snacks.  Be selective.  Choose items that have the most nutrition without too many calories.

Fiber:  Fiber helps you to feel full longer.  Three grams or more per serving is optimal.  A good goal for the day is over 35 grams.

Ingredients: Try to avoid high amounts of sugar, sucrose, high fructose corn syrups, hydrogenated oils, or dextrose.  These add high amounts of calories to the product.  Look for natural ingredients, especially vegetables which contain a lot of nutrients without many calories.

Protein: Healthy protein (fish, beans, nuts, egg whites) can help to keep you satisfied and provides fuel to your muscles, especially if you are exercising more.

IF YOU HAVE HIGH CHOLESTEROL OR TRIGLYCERIDES…

Total Fat: Those of us with high cholesterol or triglycerides should look for grams of fat.  It is divided into saturated fats, unsaturated fats, and trans fats.

 Saturated: Consume as little as possible, ideally less than 3 grams per serving. 

Trans Fats: Try to avoid partially or fully hydrogenated oils.   

Unsaturated oils:   Some unsaturated oils can help to lower cholesterol, such as those in fish, nuts, avocado and olive oil.  Even these fats have a high calorie content, so use them in moderation.

If there is a product that has several items on the label that you have never heard of, it is best to look for another product that might have fewer processed items in it. This is often the healthier choice.  Remember, it is most important to eat a wide variety of healthy foods in moderation, for optimal health and wellbeing.

HEALTHY DINNERS

You have heard that breakfast is the most important meal as it helps to provide fuel for your body and brain as your day starts out, plus it helps to get your metabolism going and helps to maintain a healthy weight. Lunch follows in suit as it continues to provide your body with nutrients to keep you moving and to feed your brain. Well what about dinner? Does it carry as much weight as the previous meals?

Dinner IS just as important! The main reason we NEED to eat healthy food is to provide our body with energy and essential nutrients so that our body can continue to do all that it does throughout the day – think, fight disease, metabolize, filter waste from our blood, breathe, move, etc.

Dinner should be, at least, your third or fourth meal of the day. (If you work night shift, you might be eating "dinner" type foods as your first meal, but you should still be eating 3-6 times per day, including healthy snacks).  If you can squeeze in a snack between breakfast and lunch and another one between lunch and dinner, you will be more able to eat a lighter dinner and still feel satisfied. It’s important to keep your dinner portions small so that you do not end up storing leftover calories and feeling too full to continue your day. For more ideas, visit healthy snacks. If you find that you are physically hungry again after dinner and before bed, allow yourself a light snack, but keep in mind that it’s best to choose a healthy one, like fresh fruit or raw, crunchy veggies.

Try to eat several (5-6) small meals throughout your entire day. This helps to spread out your calories to avoid consuming too much food at any one time, which often leads to weight gain and can cause you to feel lethargic and in need of a nap. Recent blog posts have provided ideas and examples of healthy breakfasts and lunches to get you through the first half of your day, regardless of what time your day starts. This post will help you to be mindful of what a healthy dinner looks like and ways you can prepare one for you and your family. Don’t worry, a “healthy desserts” post will follow!

As any other meal in your day, dinner should be balanced and contain foods from multiple food groups. The more food groups you include, the bigger the benefit. Fruits and veggies provide essential vitamins; whole grains provide fiber for digestive and heart health; lean protein provides your body with strength; and good fats also contribute to heart health.

Healthy Dinner Ideas

1.     Grilled/baked chicken breast, a steamed vegetable (broccoli, cauliflower, asparagus, green beans), ½ of a baked sweet potato, and a slice of whole grain bread

2.     Vegetable pot pie (see recipe below)

3.     Vegetarian chili (the beans provide all the protein you need!)

4.     Whole wheat spaghetti with tomato sauce - add lean ground turkey and sautéed vegetables

5.     Tacos using lean ground turkey, skim cheese,  plain Greek yogurt in place of sour cream, romaine lettuce and salsa or other veggies like peppers and onions

6.     Minestrone soup with whole grain bread

7.     Grilled/baked salmon, wild rice, and a steamed vegetable

8.     Green pizza 

9.     Sautéed turkey sausage, onions, and peppers on whole wheat rolls

Enjoy healthy eating and find peace and content in knowing that you are providing for your body so that it can best provide for you – good health!

Veggie Pot Pie

Ingredients:

2 tablespoons olive oil

1 onion, chopped

8 ounces mushrooms

1 clove garlic, minced

2 large carrots, diced

2 potatoes, peeled and diced

2 stalks celery, sliced 1/4 inch wide

2 cups cauliflower florets

1 cup fresh green beans, trimmed and snapped into 1/2 inch pieces

3 cups vegetable broth

1 teaspoon kosher salt

1 teaspoon ground black pepper

2 tablespoons cornstarch

2 tablespoons soy sauce

2 pie crusts

Directions:

1.     Preheat oven to 425˚F.

2.     Heat oil in a large skillet or saucepan. Cook onions, mushrooms, and garlic in oil for 3 to 5 minutes, stirring frequently. Stir in carrots, potatoes, and celery. Stir in cauliflower, green beans, and vegetable broth. Bring to a boil and then turn heat down to a simmer. Cook until vegetables are barely tender, about 5 minutes. Season with salt and pepper.

3.     In a small bowl, mix the cornstarch, soy sauce, and 1/4 cup water until cornstarch is completely dissolved. Stir into vegetables, and cook until sauce thickens, about 3 minutes.

4.     Roll out 1 pie crust to line an 11x7 inch baking dish. Pour the filling into the pastry lined dish. Roll out remaining pie crust, arrange over the filling, and seal and flute the edges.

5.  Bake in preheated oven for 30 minutes, or until the crust is brown. Serves 6. Enjoy!

HEALTHY LUNCHES

We recently posted an article about the importance of breakfast, because so many of you are skipping breakfast or starting off the day without healthy, well-balanced fuel.  But even though some of you are doing a pretty good job about consistently eating breakfast, many find it difficult to eat a healthy lunch!  Some aren’t taking the time to have lunch at all, while others are relying on candy, chips or quick and easy fast food options.  When you go too many hours without eating, your blood sugar drops, your metabolism drops, and you are more likely to make poor choices later in the day.  Below, we’ve addressed the most common challenges to eating a healthy lunch.  We’ve also provided some ideas for lunches that are easy, tasty, and affordable.   

 “I DON’T HAVE TIME.”
Many people are rushed getting to work and don’t have much time to plan and pack an elaborate lunch. A simple lunch can take less than ten minutes to prepare with minimal cleanup.

-          Pack it the night before, so you aren’t forced to skip it as your rushing out the door.

-          If you live with a spouse or partner, decide who has a schedule that can more easily squeeze in the lunch prep.

-          If you have kids, pack your lunch along with theirs. Kids who bring their lunch to school eat much healthier (and more affordably) than those who buy it in the cafeteria.

-          Buy convenient options, like bagged lettuce and pre-cut fruit.  They are more expensive than do-it-yourself items, but still cheaper than many healthy restaurant lunches.

 

“I DON’T HAVE THE MONEY.”

 

Healthy prepared food can be costly.  A salad costs more money than a hamburger at many restaurants.  But good lunch doesn’t have to be expensive.  Putting together some simple ingredients at home can save you money, while also saving your health! 

- Keep essential affordable healthy foods (tuna, eggs, bananas, beans, plain yogurt) in the kitchen at all times so you can make a satisfying, healthy lunch in a pinch.

- Bulk grains (brown rice, oats, barley) and dried legumes (beans, lentils, split peas) are super cheap and incredibly nutritious.  Cook them in a pot, pressure cooker or slow cooker with some frozen veggies and seasoning.  You can create endless combinations for pennies per meal.

- Make a bit extra of your healthy dinner (ideas coming soon) and pack it in a Tupperware for lunch the next day.  You’ll save on preparation time and expense!

WE GO OUT FOR LUNCH TOGETHER.”
-If you want to go out for lunch sometimes, try to choose a place with healthier options, like a sandwich joint instead of fast food. 

- When you look at the menu, think about the healthiest 3 choices and pick the one you would enjoy the most.

- Skip the fries and get a side salad.

- Stay back sometimes and eat a healthy lunch by yourself. Use the time to relax for a few minutes, read a magazine, catch up on sports scores, etc.

 

“I’M BORED WITH MY LUNCH.”
While it makes things easy, eating the same lunch day after day can get old and boring.

-          Make a point of trying out one new recipe at least once a week. It doesn’t have to be difficult—just something that sounds delicious and gets you interested in eating a healthy meal. (Check out the recipe resources below.)

-          Do a healthy lunch swap with a friend.

-          Try a new restaurant that highlights healthy choices on the menu and then try to copy it at home.

 

“WHERE SHOULD I START?”

-          Add BBQ sauce to some torn up chicken breast and put it on whole wheat bread with some shredded carrots.

-          Take some leftover stir-fry and whole wheat tortillas for do-it-yourself fajitas.

-          Add a handful of walnuts and cranberries to some bagged lettuce for a satisfying salad with protein and healthy fats.

-          Bring cut veggies and pita to dip in a container of hummus

-          Wrap some low-fat deli meat in romaine lettuce. Dip it in mustard for some zing.

-          Many groceries have a display case with sushi rolls that make a great healthy lunch in a pinch.

-          Bring a can of water packed tuna and eat it with some whole grain crackers and celery sticks.

 

“I NEED MORE IDEAS.”  Check out these websites for recipes, easy examples, and mouth-watering photos:

http://www.cookinglight.com/eating-smart/smart-choices/healthy-lunch-ideas-00412000067923/

http://www.eatingwell.com/recipes_menus/recipe_slideshows/light_lunches?slide=3#leaderboardad

http://www.huffingtonpost.com/2012/08/16/healthy-lunch-ideas-packed-kids-adults_n_1790918.html

http://www.planetbox.com/meals

 

“IS THERE AN APP FOR THAT?”  You bet.  Here are some healthy lunch apps for your smartphone:

I-PHONE

Office Food: http://itunes.apple.com/us/app/office-food-healthy-lunch/id439847055?mt=8

Good Food Near You: http://www.goodfoodnearyou.com/mobile_download/iphone

Healthy in a Hurry: http://itunes.apple.com/app/eatingwell-healthy-in-a-hurry/id319258887?mt=8

 

ANDROID

Quick Recipes: http://www.androidzoom.com/android_applications/lifestyle/quick-recipes-under-10-mins_bvghs.html

Salad of the Day: http://androidapp.lisisoft.com/apps-android-phone/222499-com.salad.android.app.html

Good Food Near You: http://www.goodfoodnearyou.com/mobile_download/android

 

BLACKBERRY

Healthy Recipes: http://appworld.blackberry.com/webstore/content/135292/?lang=en

Good Food Near You: http://appworld.blackberry.com/webstore/content/1263/?lang=en

Junk Food Zapper: http://appworld.blackberry.com/webstore/content/94224/?lang=en

CHANGING SEASONS

Can you believe it’s September!?! That is what so many people are asking. Where did the summer go? Is it really over?  It’s hard to believe that summer is over. Though saying goodbye to summer is not always easy, we hope that   these ideas and tips can help you to embrace the transition into another exciting season....

Be Kind with the Rewind

With each new season, we have to adjust and make some changes, like preparing for Daylight saving time.  This can be hard for people who don’t like shorter days and longer nights.  

• Make your home “sunny”: To keep your house light with less sunshine, try using extra lamps, change the light bulb to something brighter, or decorate with colorful pillows, pictures or throws.

• Catch some rays: Take a few minutes each day to stand by a window, or if the weather permits, take a walk during the day to enjoy some sunlight. For those of you who are at work, at break times, try eating your healthy snack outside (weather permitting) or near a window.

• Fill your calendar: Make plans with friends and family – have activities to look forward to, like hosting a pot-luck dinner, throwing a football party, or joining (or starting) a book or movie club.

Ways to Stay Healthy and Active (and have some Fall fun too!)

• New season, new TV shows: Pair your favorite shows with a great workout. For example, during a one-hour show, march in place during the commercials.  You could walk up to 2100 extra steps =  approximately 1 mile = approximately 150 calories burned!  Or challenge yourself and do push-ups during one set of commercials and lounges during the next, and jumping jacks during the next.  Viola, instant gym!  If you have equipment at home, try exercising for the full episode.  Just don’t forget to keep challenging yourself.

• Fall Spices: Try out some Fall dishes with spices like cinnamon, vanilla, nutmeg, or pumpkin spice. Cinnamon has great health benefits – research suggests it helps reduce inflammation and lower blood sugar in people with diabetes. Sprinkle some cinnamon on sliced apples (also a favorite Fall food,  packed with cholesterol-lowering fiber, antioxidants, and vitamin C!).

• Better sleep – Sleeping in cooler temperatures and more of a routine may help improve sleep, which can boost mood and reduce stress

Got kids?

Getting back into the swing of school may be hard on the kids (and you too, if you are taking classes), but Fall is also a fun time of year.  Here are some suggestionsfor families with children (or grandchildren!):

• Favorite holidays - Halloween and Thanksgiving will be here soon. Ask your kids what they want to dress up as for Halloween, how they want to carve the pumpkin, how they can help prepare Thanksgiving dinner, or what they are thankful for.

• Exploring nature - Enjoy the Fall air by taking a hike or nature walk to notice the colorful leaves, or go apple or pumpkin picking at a local orchard (if location permits)

• Each week make a Fall-inspired dish as a family, like butternut squash macaroni and cheese: http://www.cookinglight.com/eating-smart/recipe-makeovers/light-macaroni-cheese-00412000072555/index.html

Final Thoughts

Focus on the uniqueness of Fall, includingwithwarmer clothes, cooler nights, colorful foliage, and special holidays.  Ease into the season with the  ideas in this blog, or share your own between friends, family, and co-workers. 

Since Fall does bring on busier schedules, shorter days and darker nights, if you find that you are struggling to adjust or notice a change in your mood, please contact   your medical team at SHaaz@corporatehealthsolutions.com or your Carebridge EAP.   Carebridge service is available 7/24/365. Contact Carebridge at 1-800-437-0911 or by emailing clientservice@carebridge.com.

September: The Month to be Aware of Prostate Cancer

Prostate cancer is the most common cancer in men. It begins in the prostate and occurs when abnormal cells in the body grow out of control. September is the national month to increase awareness of prostate cancer among all Americans. It’s even important for females to be familiar with the risk factors, signs, and symptoms of prostate cancer because all women have men in their lives such as fathers, brothers, sons, and friends. The more we understand about prostate cancer, the more able we are to prevent it or catch it early.

The prostate is part of the male reproductive system and is located below the bladder and in front of the rectum, and is typically the size of a walnut. The prostate produces fluid that makes up part of semen. 

Risk Factors

 The following risk factors may increase the likelihood of getting prostate cancer:

·         Age – older men are at greater risk

·         Race – some racial and ethnic groups have a higher risk of getting prostate cancer

·         Family history – someone with a father, brother, or son who has had prostate cancer is 2-3 times more likely to have prostate cancer.

How to reduce your risk

Risk for cancers, in general, is also affected by daily lifestyle behaviors such as smoking, eating an unhealthy diet, lacking physical activity or exercise, as well as being overweight. Therefore, living a healthy lifestyle by eating well, being active, maintaining a normal weight, and not smoking may help to reduce the risk for some cancers, including prostate cancer.

Screening is available to detect prostate cancer in its earliest stages before it causes symptoms. Screening guidelines and recommendations for prostate cancer were recently updated to suggest that men participate in “informed and shared decision making” with their family doctors. This means having a conversation with your doctor about the risk of prostate cancer, personal risk factors (such as age, race, and family history), what screening options are available, and the risks/benefits of screening. This also includes making a joint decision with your doctor about whether or not to be screened for prostate cancer.

Screening options

There are two commonly used tests to screen for prostate cancer:

·         Digital rectal exam (DRE) – A doctor will examine the size of the prostate, as well as feel for any lumps or other abnormalities.

·         Prostate specific antigen test (PSA) – A blood test to measure the level of PSA in the blood, which may be higher with prostate cancer.  Other conditions that affect the prostate can also increase PSA. These other conditions include: certain medical procedures, certain medications, an enlarged prostate, recent sexual activity, or an infection in the prostate.

Symptoms

Not all men with prostate cancer experience symptoms and the symptoms may differ. Common symptoms include:

·         Blood in the urine or semen

·         Difficulty starting urination

·         Weak or interrupted flow of urine

·         Difficulty emptying the bladder completely

·         Frequent urination, especially at night

·         Pain or burning during urination

·         Pain in the back, hips, or pelvis that doesn’t go away

·         Painful ejaculation

If you experience any of these symptoms, contact your doctor right away. These symptoms can also be caused by other conditions, but talking with your doctor is important to determine the cause.

Treatment

Several treatment options are available to men diagnosed with prostate cancer. Some doctors and patients decide to watch the prostate over time to see if it is growing or causing symptoms before removing or treating it. Others choose surgery, radiation, chemotherapy, or hormone therapy. To learn more, visit treatment options.

During the month of September and beyond, think about the risk factors for yourself or your loved ones. All men should have a discussion with your doctor about whether to screen for prostate cancer. Encourage your male friends and family members to do the same and to take the next step in preventing prostate cancer.