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The Wellness Beacon Your Guide to Living Healthy and Staying Physically Fit

April 2012 Welcome to the second edition of The Wellness Beacon! It gives me great pleasure to introduce this edition of “The Wellness Beacon”, the second of a planned series of quarterly newsletters that will provide a researcher’s perspective on a diverse range of issues including preventative health and wellness, fitness, exercise, weight management, and nutrition. There are two articles presented in this issue. The first article focuses on health and wellness strategies and ideas for the prevention and treatment of breast cancer. Over the last couple of months, a friend and two close colleagues have

In This Issue:

been diagnosed with breast cancer so I felt a pressing need to provide an overview of the current science on the relationship between exercise, dietary patterns, and breast cancer disease

3

7

Breast Cancer: Lifestyle

risk. Knowledge is the best weapon.

Strategies for Prevention and Survival

In lieu of the spring season, the second article focuses on

Spring Cleaning Starts on the

internal cleansing to promote general health and wellness.

Inside

Spring is the perfect time to do some deep cleaning, both in your home and inside your body. Finally, I’ll provide you with a delicious, heart-healthy recipe to kick off the season.


2 3 1

2012 Resolution Check-In: Start Spring on a Healthy Foot good maintenance strategies

great

to ensure continued success.

exercise routine into high gear

But,

whether

with some jogging, running, or

your

cycling. This can help you

Year’s

jumpstart a weight loss by

goals or achieved them, now’s

getting rid of some of those

the

excess

regardless

you’ve

abandoned

health-related

Commentary

of

time

New

to

make

some

springtime resolutions. Spring is a time of regeneration,

How are those health-related

of spirit. It’s also a great time to

New Year’s resolutions going?

get your health in check. With

Are you losing weight? Have

that said, I encourage you to

you reduced the amount of red

start your spring on a healthy

meat in your diet?

foot.

cut

back

on

alcohol?

Hopefully, your goals for 2012 weren’t so lofty that reality has set

in

and

forced

you

to

abandon them. If this is the case, now it’s time to regroup and

reevaluate

your

goals,

develop a new and improved plan of action and jump back on the bandwagon. Don’t wait until next year. Now, if you are one of a lucky 10 percent and have

achieved

hopefully

2

you’ve

your

goals

developed

to

pounds

put

your

you

might

have put on during the winter

new beginnings, and a renewal

Have you

time

months. Along with exercise, concentrate

on

healthy

choices

food

making and

maintaining a sensible eating plan. Take some time to visit your local fresh market and stock up on vegetables and fruits.

Detoxing is of course

There are plenty of simple steps

another

great

you can take to get healthy.

getting

healthy

The first thing you should do is

There are tons of ways to do

become better aware of your

this naturally. You can initiate

health

a

a juice fast for five days (see

complete screening including

page 9), cut back on refined

blood

cholesterol,

sugars for a week, or reduce

blood glucose, and body fat

your alcohol consumption for

measurements. You should also

a month.

status

by

pressure,

getting

evaluate your exercise routine. Be

sure

you’re

performing

activities you enjoy so you’ll be motivated to stick with them. If you like the outdoors, spring is a

option for

for

spring.

One final note, good health is not

a

journey.

destination;

it’s

a

Let get healthy this

spring and stay healthy.

April 2012, The Wellness Beacon


1

Breast Cancer: Lifestyle Strategies for Prevention and Survival

`

By: Nina Cherie, PhD

Breast cancer is the second leading cause of cancer deaths among women in the United States. At the current rate, 1 in 8 women will be diagnosed with breast cancer in her lifetime. Although breast cancer development is quite a complex process that is closely linked to genetic factors, evidence has long suggested that when coupled with regular screening examinations, healthy lifestyle choices can still greatly influence breast cancer occurrence and survival from the disease.

What We Know About Breast Cancer Studies show that a healthy lifestyle including regular physical activity and sensible nutrition can reduce your risk of breast cancer by 30 to 40 percent. Smoking cessation and alcohol abstention also reduce breast cancer risk.

Unfortunately, since there are several factors linked to an

increased risk of breast cancer that are not necessarily under your control (i.e. genetics, family history, age, race) adopting a healthy lifestyle does not guarantee that you won’t develop the disease. In fact, some of the healthiest women will still develop breast cancer in their lifetime. Nonetheless, adequate nutrition and physical activity still play crucial roles in breast cancer survival.

Research shows that breast cancer survivors who consume at least 5 servings of

vegetables and fruits daily and perform at least 30 minutes of moderate to vigorous physical activity 6 days a week have a higher 10-year survival rate than those who don’t adhere to such lifestyle practices. In fact, adhering to these two healthy behaviors can reduce the probability of death from breast cancer by 50 percent.

(continued)

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April 2012, The Wellness Beacon


2 3

Physical Activity Considerations

demands that you place on your body as more

Imbalances in hormone levels can greatly

vigorous forms of exercise (i.e. walking at 4 miles

impact the development of breast cancer,

per hour, jogging at 5 miles per hour, bicycling

specifically the female sex hormone estrogen,

more than 10 miles per hour, swimming laps)

which circulates in high quantities within a

may lead to the greatest reductions in estrogen

woman’s

levels.

body

between

puberty

and

menopause. Estrogen promotes cellular growth in the breasts so any factor that increases estrogen exposure may increase the risk of

Resistance training is a perfect compliment to

breast cancer.

Research shows that regular

cardiovascular exercise for improving breast

physical activity in the form of exercise can

cancer survival and reducing risk. A resistance

reduce estrogen levels in the blood.

Three

training program involving light to moderate

types of exercise are quite beneficial: 1)

loads, a large number of repetitions (12 to 20+),

cardiovascular exercise, 2) resistance training,

and very short rest periods between sets (30 to

and 3) mind-body exercise.

60 seconds) can reduce body fat, improve muscular endurance and strength, and speed

Cardiovascular Exercise Controlling

your

weight

up your metabolism which prevents weight with

regular

cardiovascular exercise is a sure way to reduce your risk of breast cancer or improve your

4

Resistance Training

gain and promotes weight loss. Mind-Body Exercise

chance of survival if you’ve already been

Excessive stress promotes poor health and

diagnosed.

Being overweight or obese is

disease in general. In stressful situations, your

closely associated with an increased risk for

body responds by releasing a hormone called

breast cancer as fat cells produce estrogen,

cortisol.

and estrogen levels are highest in obese

devastating consequences that promote Type

women.

II

A daily minimum of 30 to 45 minutes

Long-term exposure to cortisol has

diabetes,

high

cholesterol,

high

blood

of moderate-to-vigorous cardio exercise like

pressure, and unnecessary weight gain. If you

power walking, jogging, bicycling, swimming,

have been diagnosed with breast cancer,

and aerobic dance is sufficient for reducing

you’re probably more susceptible to stress. As

your risk of breast cancer while about 60

such, you may find mind-body exercises like

minutes on most days of the week will help

yoga or Pilates to be extremely beneficial. In

keep your body weight under control. Be sure

addition to stress relief, implementing mind-

that the intensity at which you perform your

body exercise can also lead to improvements

cardiovascular exercise exceeds the normal

in your balance, posture, and core stability.

April 2012, The Wellness Beacon


4 5

your risk of developing other chronic diseases including heart disease, stroke, type II diabetes, and high blood pressure which are priceless benefits.

Learn More About Prevention The American Cancer Society recommends yearly clinical breast exams and mammograms starting at age 40 and continuing for as long as

Nutritional Considerations

a woman is in good health. In addition, women

In addition to regular exercise, adequate intake

with a family history, a genetic tendency, or

of fresh vegetables and fruits is also important

certain other factors should be screened with

for reducing breast cancer risk and improving

MRI in addition to mammograms. Women in

survival from the disease. You should consume

their 20s and 30s should have a clinical breast

at least 5 servings of vegetables and fruits but

exam every three years. In addition, if you are

shoot for much more (about 9 or 10 servings).

over the age of 20, you should perform regular

Vegetables and fruits contain essential vitamins,

breast self-exams to become familiar with your

minerals,

breasts and report any changes to your health

and

naturally

occurring

cancer

fighting antioxidants.

care provider. For more information, about

You should also consume at least 3 servings of

breast cancer visit: http://www.cancer.org/.

fiber-rich whole grains (i.e. whole oats, oatmeal, brown rice, etc.) and healthy fats from coldwater fish (i.e. tuna, salmon, trout, etc.) and olive oil. Research suggests that the nutrients contained in these foods promote estrogen balance.

The Net-Net Although a healthy lifestyle with regular physical activity

and

sensible

nutrition

does

not

guarantee you won't develop breast cancer or have a recurrence, such behaviors definitely put the odds in your favor, even if you’re at risk from family history or other factors. In addition, practicing healthy lifestyle behaviors reduces

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April 2012, The Wellness Beacon


Member Spotlight: The Lovely Miss Kerry-Ann I’m a work in progress. I never had a weight problem before getting pregnant, or so I thought.

As a child I was always thin and as a

teenager I had the body that I’m now trying to get back. I was an athlete during my high school years so I was very much in shape and ate whatever, whenever because of that wonderful thing called metabolism.

My fast metabolism allowed me to eat pizza and

cheeseburgers before a game and afterwards I would go home and eat a wonderfully prepared Jamaican dish, all this without the consequence of gaining weight. In college, I didn't play any sports but I continued patterns of unhealthy eating. My heaviest weight during

“I still remember what 241lbs looked and felt like and I never want to return to that…”

this time was 180lbs but I wasn’t worried because I considered this to be thick and sexy. When I felt the need to lose weight, I would diet but after dieting I’d gain it all back. So real adulthood arrives and my eating patterns are ridiculous…going out every other night and abusing alcohol but hey, I don't look fat so what's wrong with being 190lbs? Nothing was wrong until I found out I was pregnant. During my pregnancy, I wasn't motivated to work out or eat right. On July 15, 2009 my highest weight ever was recorded as I gave birth to my baby girl, 241lbs. How did I get to that weight…well of course, not working out or eating properly. I had been in correspondence with Nina back in 2004 (before my dramatic weight gain) but in 2010 at a whopping 222lbs, I crossed paths with her again. At this point I was desperate to lose weight and she was what I needed in my life. Nina gave me the tools that would get me on track and to where I am now. She taught me how to calorie count and how it's good to be accountable for everything you put in your body. She also showed me exercises that would help me reach my desired goal weight.

It’s been two years since I started collaborating with Nina to get on a healthy eating and workout track and I’m still a work in progress. I have made it to 163lbs but I still have 145lbs on my heart and mind. Although I’ve slacked off from time to time I still remember what 241lbs looked and felt like and I never want to return to that, especially with all that Nina has taught me. 6

April 2012, The Wellness Beacon


1 2

Spring Cleaning Starts on the Inside

and cascara sagrada.

By: Nina Cherie, PhD

Psyllium is a pure dietary fiber that can be

Many systems on the

market contain one or more of these herbal supplements.

purchased in the form of hulls or husks.

In

I can’t begin to tell you how often people ask

medicine, psyllium

me for advice on internal cleansing, especially

constipation and high cholesterol and is the

during the spring.

active ingredient in many over-the-counter

Internal cleansing is a

method of detoxification and a great way to: 1) jump start your weight loss program, 2) initiate a lifestyle change (i.e. converting to vegetarianism or semi-vegetarianism), or 3) repair and maintain your body for optimal wellness.

However, internal cleansing should

never be used as a primary method of losing weight or “emptying the colon (large bowel or large intestine)” especially if the plan is to

is often

used

to

treat

fiber supplements. Bentonite (liquid) promotes lipid balance and aids in elimination of toxic wastes from the body. In medical practice, bentonite is most commonly

prescribed

as

a

method

of

detoxification for such conditions as irritable bowel syndrome and is also used in the treatment of constipation.

continue with bad eating habits and poor

Cascara sagrada is an herbal laxative that

lifestyle practices.

exerts

With that said, there are

its

effects

by

increasing

bowel

many methods to follow and they don’t have

movements. This supplement comes in the form

to come in the form of expensive systems in a

of a pill and should not be consumed in excess

box.

(i.e. more than 7 days in a row) as the body

One of my preferred methods involves

supplementary cleansing with herbs and/or

can become dependent on it.

herb-based ingredients.

Supplementary Cleansing Options The use of natural, herb-based fibers and digestive supplements is a great way to enhance elimination of toxic substances from the

body

by

supplements

way

can

of

be

the used

colon.

Such

individually

or

collectively to produce the desired effect of detoxification.

Some

good

supplements

include: psyllium, montmorillonite (or bentonite),

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April 2012, The Wellness Beacon


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If used individually, each of these herbal

spinach, green/red/yellow pepper, romaine,

supplements

effect.

tomato, and carrot. For added flavor, you can

However, you could very well partake in a

also include fresh fruit juices including, apple,

cleansing program involving a combination of

pear, plum, mango, orange, strawberry, and

these supplements at least once a quarter. As

grape (see page 9 for fresh vegetable and fruit

an example, here’s a simple recipe that you

juice blends recipes).

induces

a

cleansing

can follow for supplementary cleansing:

Things to Consider Before Cleansing

In a shaker, add the following ingredients:

All in all, internal cleansing is a great way to

8 to 12 oz. of fresh, or organic, apple

juice •

1 to 2 tbsp. of psyllium husks

1 tbsp. of liquid bentonite

start your spring on a healthy foot. With that said, before you attempt to carry out a cleanse using herbal-based supplements or even a juice fast, I highly recommend that you first consult with

a

trained

professional

such

as

a

Shake the contents until the psyllium husks have

naturopath in order to ensure that these

completely dissolved and drink the mixture

methods are appropriately tailored for your

within a minute or two as the psyllium thickens

individual needs.

up quickly making it difficult to swallow. After

provided

you’ve finished the drink, take one cascara

informational purposes only and is not intended

sagrada capsule by mouth and wash it down

to diagnose, treat, cure, or prevent any

with an 8 to 12 ounce cup of water (at room

disease.

here

The information that I’ve is

for

educational

and

temperature). You can follow these steps twice a day.

Add Fresh Juice During your supplementary cleansing program you can also undergo a juice fast. Juice fasting gives your body an overall boost in essential vitamins,

minerals,

and

naturally

occurring

phytonutrient compounds that promote good health. You can drink 16 to 40 ounces of fresh juice each day in 4 to 8 ounce servings. Juice blends

can

vary

from

green

leafy

and

cruciferous vegetable combinations to those rich

8

in

beta-carotene

including

broccoli,

Regular supplementation with psyllium can help to lower cholesterol.

April 2012, The Wellness Beacon


6 5

Juice Blend #3: 1 apple 3 medium carrots (without greens) 1/2 green pepper, sweet 4 leaves romaine lettuce 1/2 lemon, peeled (optional) 1 tomato Juice Blend #4

Recipes for Fresh Juice Blends

2 medium carrots

Using a juicer to blend fresh vegetables and

1 green pepper

fruits is a great way to implement both into your

1 red pepper

diet as a large amount of vitamins and minerals can be obtained in a single serving. For example, just one cup of fresh carrot juice provides

over

500

percent

of

the

daily-

recommended intake of Vitamin A and a generous portion of magnesium, potassium, phosphorus, and iron. Here are five quick and easy recipes for fresh vegetable and fruit juice blends that can be consumed daily and as part of a juice fast: Juice Blend #1:

1 tomato 1 celery stalk 1 mango Juice Blend #5 2 medium carrots (without greens) 1 celery stalk 1 small sweet potato 1 apple 1/2 lemon (peeled or with skin)

1 orange 1 mango 1 apple Juice Blend #2 1 peach (or 1 plum) 1 apple 1 pear

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April 2012, The Wellness Beacon


1 2

A Personal Favorite:

How To Prepare:

Tomato Seafood

Brown the turkey bacon in a

Chowder with Turkey Bacon What You’ll Need: •

1 ½ lb. of tilapia (chopped in small square chunks)

Vegetarian Options: Eliminate turkey bacon; replace seafood with vegan shrimp and/or vegan ground crabmeat; replace heavy cream with vegan creamer; and use imitation chicken stock.

½ lb. of shrimp (deveined)

4 slices of turkey bacon (sliced widthwise)

1 cup of mushrooms (sliced)

1 large red pepper (chopped in small square chunks)

1 cup of fresh spinach

½ quart of low sodium chicken broth

½ cup of heavy cream

2 tbsp. of tomato paste

2 tsp. of minced garlic (~4 cloves)

1 tbsp. of paprika

1 tbsp. of onion powder

½ tsp. of Italian

`

saucepan using a nonstick cooking spray. After the bacon has browned, set it aside and sear the tilapia and shrimp in the left over juices adding more cooking spray, if necessary. After the tilapia and shrimp are completely cooked, add the mushrooms and red pepper and cook until they are slightly softened. In a large pot over medium heat, combine broth, heavy cream, tomato paste, garlic, and seasonings. Bring this mixture to a boil and then stir in the bacon, tilapia, shrimp, mushrooms, and red pepper. Cook and stir for about 10 minutes and then stir in the spinach. Continue to cook this mixture on medium heat stirring constantly until it thickens. This delicious recipe makes 4 servings at 425 calories each.

seasoning/herbs •

1 tsp. of sea salt

2 tbsp. of fresh pepper

Submit Your Article This publication is a product of Complete Health Solutions, L3C. Copyright © 2012. We are always looking for new contributors and welcome unsolicited submissions. Contact us by mail or phone: Complete Health Solutions, L3C P.O. Box 829 Flossmoor, IL 60422 (888) 571-4998

For general questions or comments, contact Nina Cherie, PhD Email: nina@ninacheriephd.com Website: www.ninacheriephd.com


The Wellness Beacon - April 2012