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A MAGAZINE FOR WO M E N ' S H E A LT H
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www.runforthecure.org
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SARAH SMITH Volume 7 / Issue 1âå£åèª
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EMBRACING CHANGE CHEMICAL REACTION CHEMICALS MAY BE DISRUPTING OUR HORMONES â AND OUR HEALTH
CONTENTS
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Embracing change Sarah Smith Cover photograph © Katsutoshi Okazaki
Share your story in PiNK!
05 RFTC News 09 The Silver Pen 10
For the love of fruits and vegetables
14
Walk this way
16
Iron may help fight fatigue
17
Chemical reaction
22
Complementary therapies in cancer care
02
FROM TH E FO U N DATIO N (Follows English section) PiNK Readership Offer Resources Monthly Self-Examination RFTC Products Subscription Details How you can help RFTC Dear Survivor
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Run for the Cure® Foundation is a registered NPO with the Tokyo Metropolitan Government since 2004. Our mission is to eradicate breast cancer in Japan as a life-threatening disease through education, timely screening, and treatment. Through our activities, the Foundation funds education initiatives, clinical examinations and mammography machines; donates funds to organizations that promote activities specific to the mission of the Foundation; and develops and executes community outreach programs. We have donated six mammography machines to six clinics in areas where women are underserved, more than 14,000 women have benefited from mammograms, with over 3,600 funded screenings. The Foundation holds three annual events open to the general public to raise funds in support of our cause. PiNK is Japan's one and only magazine dedicated to breast cancer. Some 18,000 copies of this quarterly magazine are distributed free-of-charge nationwide through medical institutions, cooking studios, sports shops, libraries and sponsoring companies. Please contact inquiries@runforthecure.org for subscriptions. ®
For more information about how to donate, become a sponsor, and/or volunteer for Run for the Cure Foundation, please visit www.runforthecure.org
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Embracing change Sarah Smith
I
had become pretty good at âchange.â After all, in the space of about five years, starting in 2005, I
So I thought, and my friends
morning, I noticed a âhardnessâ in
reinforced, that I had become pretty
my breast. I had been having yearly
good at handling âchange.â
mammograms since age 40, with the
After adjusting to the reality of
most recent being six months earlier.
had left my lifelong home in Virginia
moving from London to Tokyo, I was
That day, I visited a doctor at Sanno
and moved alone with my 10-year-
ready to âdo it all.â With my daughter
Hospital, Akasaka, and he immediately
old daughter to a new home and new
starting a new school, I immediately
scheduled a mammogram and
nursing position in Florida; met my
found a part-time job in the school clinic
ultrasound. The mammogram was again
future husband and married; moved to
and volunteered in the library. I started
negative, but the ultrasound showed a
London, England two weeks after the
Japanese lessons and was beginning to
suspicious area. I was scheduled for an
wedding; and successfully adjusted to
get excited about exploring Tokyo and
MRI the next day. I remember being
a new husband, a new family, a new
learning all about this unique culture.
very impressed that things were moving
country and cultureâonly to find out
For the first three months in Japan, it
along so quickly. In the US, these tests
in the summer of 2010 that we were
was âchange as usual.â
could have taken a couple of weeks to
moving to another foreign country, Japan.
Then I encountered a âchangeâ that I was not ready for. One late November
schedule, and here they were completed within two days. Was this just an example of Japanese
Sarah on Mt. Fuji (July 2013)
efficiency that I had heard about? Or, as my skeptical nursing âradarâ sensed, was there something more serious driving the urgency? It was probably the former. But regardless, I was anxious as I returned for the procedure the following day. The doctors and staff were wonderful and kind as they completed the MRI and associated biopsy. I returned the following day to hear from my ânewâ doctor in Japan. He was remarkably appropriate in his approach to delivering the news. He must have known that as an RN I would want to hear the news in a straightforward, factual, yet compassionate manner. He calmly informed me that I had Stage II breast cancer.
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Suddenly, everything changed.
Christmas with the family (L to R) husband Dave, Sarah, Daria, Amy, Alex & Matt (2011)
I knew what was about to happen. Although not an oncology nurse, I was very familiar with the process. I have supported family members and friends through their treatments. Despite all this, I was not personally ready for this change. I was terrified. After the initial few days of shock, crying and searching the Internet, my husband encouraged me to focus on formulating a treatment plan. I consulted with my Japanese doctor. I made a pre-Christmas visit to an oncologist that I knew from my time working in Florida, and he suggested the same plan as my doctor at Sanno. It was reassuring to hear that alignment. Working together, we agreed to have some of my treatment in the US,
I earlier thought I was a âchange
and some here in Tokyo. Starting in
expert.â I now realize I had a lot to
December, I completed four rounds of
learn with the changes created by breast
chemotherapy, had a lumpectomy, and
cancer.
then went through a course of radiation treatments. The final radiation treatment occurred in June of 2011, and I began the prescribed drug therapy. Three years since my diagnosis, I have just completed my last scheduled
⢠I learned quickly that this is a change that cannot be handled alone. ⢠I learned that I needed to be the leader, the owner of this change process. I needed to do my own
not the body only, but the mind and spirit as well. ⢠Lastly, I learned that I was much stronger than I ever knew. As Eleanor Roosevelt said, âYou gain strength, courage and confidence by every experience in which you really stop to look fear in the face.â âChangeââwhether wanted or
research and learn about breast cancer
unwantedâis a part of life. The big
six-month mammogram and graduated
and the treatment options available.
moments are going to come. Most
to yearly mammograms. All reports are
⢠I learned that I needed to be flexible
negative. I am extremely grateful to my
and creativeâand that other people
sometimes the change is devastating.
doctors at Sanno Hospital in Tokyo and
are willing to be tremendously helpful.
Itâs what you do during these times that
Baptist Hospital in Jacksonville for their
⢠I learned that the treatment plan needs
collaboration on my treatment, and for
to be holisticâthat a healthy diet and
the two circles of family and friends in
exercise are just as important mentally
the US and Japan who supported me.
as physically. Total health embraces
changes are exciting and fun, but
count. Thatâs when you will find out who you really are. Breast cancer will change you, and the change can be beautiful.
Sarah Smith © Katsutoshi Okazaki
Moved to Tokyo in summer 2010. An RN by profession, diagnosed with Stage II breast cancer in late November 2010 and underwent four rounds of chemotherapy, had a lumpectomy, followed by a course of radiation treatments, with the final one in June 2011, then began prescribed drug therapy.
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Share your story in PiNK! Healing Power We have been publishing a âSurvivor Storyâ in the Japanese section of PiNK ever since the quarterly magazineâs launch in 2007. We continue to receive a lot of very positive feedback from both writers and readers. There is the special healing power of writing that allows survivors to open up, reflect back and share their personal journey â sorting their thoughts and embracing their feelings. Readers have commented on how the stories are reassuring, helping them to move forward and providing timely support. Run for the Cure® Foundationâs founder and chairman, Vickie Paradise Green, shared her personal journey as a breast cancer survivor in PiNK fall 2013.
Please keep in mind some basic requirements. In Word format (or similar) and at 800 â1,100 words, please include how you found out you had breast cancer; whether you had annual mammography screenings and if so from what age; whether you regularly self-examined; at which stage you were when diagnosed; whether you had a mastectomy or lumpectomy; what sort of treatment you underwent; and the types of drugs you used if any. Be sure to include your name, age, address, phone number and email. We reserve the right to edit your story for consistency in style regarding PiNK magazine, and crop or resize the photography you submit to fit our layout. The photography should be high resolution, at 300 dpi or more, as you will be on the English cover! You must confirm there is no copyright infringement for photography submitted and/or direct quotes you include from other sources. Please be reassured that we will not use your personal information for any other purpose without your prior consent. There is no compensation for the story you submit. We look forward to hearing from you! For any queries and submissions, email naoko@runforthecure.org
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Run for the Cure ® News
®
RUN FOR THE CURE NEWS Casino Night Friday, October 4th, at The Westin Tokyo.
By David C Hulme
å © Richard Grehan
T
here was a whole lot of gambling going on at The Westin Tokyo on Friday, October 4th. A crowd of over 300 turned up to put their purses and wallets on the line at Run for the Cure® Casino Night. âThey are up for a party tonight,â commented Foundation founder Vickie Paradise Green as the sound of a NâOrleans jazz trumpet cascaded across the Galaxy Ballroom and the decibel level of conversation and laughter kept climbing. âThis is way beyond all our expectations.â Many guests raved about the dining experience prepared by Guest Chef Sohan Ahluwalia. âPeople in this room know Sohan, and love him, and his food is incredible,â said Green. In her opening welcome, she lauded New Balance Japan for solving a raft of problems that were preventing its female employees from having regular mammograms. âIt made the screening free of charge by including it in the annual company health check. It solved the time problem by scheduling a mammo bus. Fear of pain was solved by the fact that mammo bus technicians know what they are doing,â she said, noting that one earlystage diagnosis has already been made, possibly saving a life. âThat is an immeasurable return on investment. âTonight I am delighted to report to you that the president of S.T. Dupont Japon, Mr. Yann Gahier, has instituted a similar plan within his organization,â Green continued. âPlease consider following the lead of New Balance Japan and S.T. Dupont Japon.â
Matt Miller, managing director of Japan and Pacific sales at United Airlines, on his way to check out the silent auction, said that losing at cards would feel better as long as the money went to a good cause. All proceeds of Casino Night went to the Foundation for use in the battle against breast cancer in Japan. âUnited Airlines has been a proud partner of Run for the Cure® for many years, and this is a great way for us to localize our support for raising breast cancer awareness here in Japan,â he said. The airline donated two business class tickets to Las Vegas. The buffet-style dinner was a
combination of Sohanâs magic and the great skills of The Westin Tokyo culinary. Gaming tables and slot machines in the foyer opened at 6:30, and all 35 tables were open 90 minutes later, with blackjack, craps, roulette, poker and the big six wheel vying for popularity. And, speaking of magic, celebrity prestidigitator extraordiaire Tomohiro Maeda, Japanâs first and most famous full-time professional close-up magician, kept his audiences utterly spellbound. Top-class entertainment was also provided by Mississippi-native Steve Gardner, Tokyoâs most accomplished blues guitarist; versatile jazz trumpet player Shingo Sato. Banker Geoff Crum called Casino
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Night a wonderful and very different event. âThe turnout has been phenomenal for a first-time event,â he noted. âThe price point for a table is right, and it is good and relaxed. You donât have to wear a tux, and you can come straight from the office.â Tony Evans, deVere Group area manager for Japan, was asked whether he expected to win anything on the night. âAs long as the charity is a winner, everyone is a winner,â he said. Long-time Foundation supporter Betsy Rogers, who featured in the 2006 calendar with her infant son, said she had bought a table as an individual and invited personal friends, rather than corporate colleagues. âItâs fabulous. I love it,â she said. âWeâre
celebrating Vickie and Run for the Cure.â Julia Maeda, communications manager for British School in Tokyo and famed as cover girl for the 2006 calendar, called Casino Night âabsolutely fantastic.â âIt is nice to do something different, even though I am not a gambler,â she said, adding a main message for anyone not yet supporting the Foundation: 'Get involved' When the gaming tables closed, there was still plenty of action as winners exchanged casino chips for raffle tickets, the dessert and coffee buffet opened, DJ SilverFox opened the dance floor, and the live auction got under way. Jason Kendy, executive director and head of corporate communications for
UBS Securities Japan, and long-time Foundation trustee, lauded Run for the Cure® for its ability to communicate with the Japanese public. âOne of the most powerful messages of this foundation is about breast cancer screening and the very high incidence of breast cancer,â he said. âLook at all these people tonight. They are finding out that it is worth having a foundation to bring mammography to people who canât afford it or donât know about it.â Casino Night could be a genuine pacesetter for Japan. A representative of advertising and PR firm Dentsu was there to check it out, noting current plans for Japan to introduce casinos in time for the 2020 Olympics. But first, thereâs a bigger and better Casino Night 2014!
Partners Delta Air Lines, DIAVANTE, New Balance Japan, Inc., Paradigm, TURKISH AIRLINES, The Westin Tokyo, U.GOTO Florist, UNITED Platinum Starwood Hotels & Resorts Worldwide Patron Greenwings Japan K.K., LutÚce Floral and Event Design, Matsui Gaming Machine Co., Ltd., Suntory Flowers Ltd., Friend BiCE TOKYO K.K., ETRO JAPAN CO., LTD., KIMONO WINE BAR, M and F Trading Co., Ltd., Marriott International, The Peninsula Tokyo, Riedel Japan, The Ritz-Carlton Tokyo, Sheraton Macao Hotel, Cotai Central, Shibuya Corazon, S.T. Dupont Japon K.K., SWAROVSKI JAPAN K.K., Tesla Motors Japan, Tokyo American Club, Village Cellars Wine Club, ZWIESEL JAPAN Associate BLUE NOTE TOKYO, Bulgari Hotels & Resorts Tokyo Restaurants, CLUB 360, The Cosmopolitan of Las Vegas, COTTON CLUB, DO JUSTICE, HAPPY SALADA, Hokusetsu Sake Brewery Co., Ltd., HOOTERS JAPAN, Japan Europe Trading Co., Ltd., Le Méridien Cyber Port, Pole Dance Tokyo, Mario i Sentieri, Nippon Beer K.K., NOBU TOKYO, Norlake International Co., Ltd., Nozawa Hospitality Co., Ltd., Oakwood, PBI JAPAN, Savills Japan Co., Ltd., Sharebu Kids K.K., SIN DEN, Sun & Moon Yoga, sunroom YOGA, Tsukioka Acupuncture & Oriental Medicine, Veronica Ohara, WDI Corporation, The Westin Chosun Seoul Gift Bag Sponsors Loison, M and F Trading Co., Ltd., Suntory Flowers Ltd. Special Thanks Sohan Ahluwalia, Maiko Donahue, Richard Grehan, Tomohiro Maeda, Elio Orsara, MaXwell Powers, Kaori Takamura,
Run for the Cure® Partners
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(Alphabetical order)
Run for the Cure ® News
The Lemon Project â Seminars Begin!
R
un for the Cure® Foundation has started its education initiative called the Lemon Project in September this year. There are many people in Japan who have known the word âbreast cancerâ; however, not so many people know what exactly the symptoms are or how to perform breast self-examination. There are few opportunities to learn about breast cancer in Japanese schools. The Lemon Project provides both men and women with opportunity to learn about breast cancer in Japan, know signs of breast cancer, and how to exam the breasts properly. We have held seminars at Marc Jacobs, Bloomberg, Citigroup, and ABB since September, and more than 200 men and women attended. We brought our breast models and taught the audience how to preform a thorough self-examination and know all of the signs of an abnormality. We provided complimentary copies of PiNK magazine, a New Balance sponsored self-examination card, and our Lemon Project cards for early detection. Those companies are enthusiastic about our goal to provide communities and businesses with a basic understanding about breast cancer in Japan and the importance of regular self-examinations to greatly decrease number of lives lost. The Foundation continues to conduct seminars to companies and schools to promote early detection and treatment. Please contact us for more information about the seminar and the Lemon Project.
Save the date for our next Pink Ball extravaganza! Date: Friday, March 7th 2014 Place: The Westin Tokyo Details: www.runforthecure.org/en/pink-ball
For more photos of any of our events, please check www.runforthecure.org! Our page: Run for the Cure Foundation
@RFTCtokyo
TOKYO BOSOM BUDDIES : Survivor Group in Tokyo for foreigners and English-speaking Japanese. Gatherings at Franciscan Chapel Center in Roppongi once a month. For details, please email pink@runforthecure.org From left to right: Yuki Hirayama, Brenda Bohn, Sarah Smith, Nora Koiwai
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Run for the Cure ® News
The Run for the Cure/Walk for Life 2013 a big success!
T
heard once again as the winners to the luxury raffle prizes were announced â airline tickets to Saipan and Guam, Saipan stay, Saipan Marathon entry tickets and diamond necklaces. Ticketholders eagerly lined up to see if they held winning numbers for other great raffle items posted! Face painting, aromatherapy massages and nail art were available, and a lot of children also enjoyed participating. The 30 lucky ladies who were able to receive a free mammography screening in the special medical clinic bus parked onsite were very grateful for the opportunity. Thanks to all our generous sponsors, enthusiastically talented volunteers and participating walkers (including strollers) and runners, we were able to raise 10 million yen. Thank you all so much! See you again next year!
© Primrose Sakamoto
he Run for the Cure®/Walk for Life 2013 was held on a beautiful sunny Saturday, the 30th of November. An enthusiastic crowd numbering 1,749 participants and 125 volunteers gathered at Tokyoâs Hibiya Park, where the fountain area was adorned with Princettias and all manner of pink. Excitement was in the air as everyone gathered to register and prepare for their 5k walk/5k or 10k run around the Imperial Palace. The thrill of the walk and run was matched by the shouts of the cheerleaders, as well as the powerful performance of Wadaiko drums. There was plenty to munch on such as delicious kebabs, Spanish empanadas, fresh apples from Nagano, pink ribbon cupcakes and more provided by the food trucks at the venue. And there was also amazing micro-brewed beer to help celebrate! Loud cheers were
Sponsors for Tokyo Run for the Cure/Walk for Life 2013 Partners Delta Air Lines, DIAVANTE, New Balance Japan, Inc., Paradigm, THE WESTIN TOKYO, Turkish Airlines, U.GOTO FLORIST, UNITED Gold Aberdeen Investment Management K.K, adidas Japan K.K, HEINZ JAPAN LTD Patron Bloomberg L.P Friend ABB Japan, Acqua Minerale San Benedetto S.p.A, Adobe Systems Co., Ltd, Asian Tigers Mobility K.K, BiCE TOKYO K.K, BlackRock Japan Co., Ltd, Bristol-Myers K.K, Corazon, Deutsche Bank, Ernst & Young ShinNihon LLC, J.P. Morgan, Linklaters Tokyo, MORINAGA MILK INDUSTRY CO., LTD, Norlake International Co., Ltd, Oakwood, Pacific Islands Club Saipan, Philips Electronics Japan, Ltd, QUIKSILVER JAPAN Co., Ltd, RGF HR Agent Japan Division (Recruit Career Co., Ltd.), Robert Walters Japan K.K, Santa Fe Relocation Services Japan K.K., Servcorp Japan K.K, Suntory Flowers Ltd, S.T Dupont Japon K.K, White & Case LLP Associate Akashiya, Aroma&ayurvedasalon ohana, Baird Brewing CompanyNakameguro Taproom, Bellas Cupcakes, Bi Life Support, Bulldog BBQ, Club 360, Do Justice, Erciyes, HAPPY SALADA, HOOTERS JAPAN, Kiwi Kitchen, Marianas Visitors Authority, PBI Japan, Pole Dance Tokyo, Sun & Moon Yoga, SunroomYOGA, Tsukioka Acupuncture & Oriental Medicine Special Thanks Ira J. Bolden, Breastopia Healthcare Group Breastopia Namba Hospital, Cheerful, Victor Chia, Russell Goodall, MAKE UP ARTIST GAKUIN, MediaSense, Primrose Sakamoto, Yasuyuki Sakamoto, TAWOO, TOBIN OHASHI GALLERY, Ai Ueda, Yoyogi Park Running and Yoga Circle
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For more photos of any of the events, please visit www.runforthecure.org!
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The Silver Pen Survivor Hollye Jacobs puts cancer firmly in its place in her inspiring blog. By Diana Price
T
Hollye Jacobsâs blog, The Silver Pen, has anything
her journey has offered both personal release and the
to do with breast cancer. Visitors to the site might
opportunity to help other survivors and their loved ones.
first note the elegant design, the beautiful lifestyle and
The latter has been especially meaningful. âThe Silver Pen
fashion images by photographer Elizabeth Messina, and the
has cultivated a beautiful, supportive, organic community
photo of the author herself, beaming out from the frame
of people affected by the disease, either personally or
with her black lab. Depending on the day, they may be as
peripherally,â she says. âKnowing that I have inspired
likely to read a book review or a parenting piece or an ode
people to find silver linings in their life, whether during
to fashion or design as a post that has anything to do with
cancer treatments or just in the challenges of everyday life,
breast cancer.
has been the most exciting and fulfilling aspect of writing
hereâs very little indication on the surface that
And thatâs just the way Hollye wants it: this breast cancer
For Hollye, the experience of sharing the details of
The Silver Pen.â â¿
survivorâwho is also a pediatric and adult palliative care nurse and a social worker, with graduate degrees in bioethics
Learn more about Hollyeâs journey at TheSilverPen.com.
and child developmentâis not at all interested in allowing cancer to take center stage. âFrom the moment I started writing,â Hollye says, âI didnât want to give cancer the power and the authority of the masthead. Cancer is but one part of my life and has no more importance or priority than any other part of my life. Some days it was all-encompassing, but it never took over my life.â Diagnosed with breast cancer in October 2010, Hollye set to writing about her experience with a mission to document her journey and to focus on the silver linings that appeared along the wayâthose critical, positive notes, however small, that could permeate the darkness and let the light shine inâwithin the context of her larger life. âWhen I was in the bottomless pit of chemo despair, it was my aspiration to balance the horrendous side effects of treatment with the joyful aspects of my life, including family, food, travel, reading, and fashion,â she says. The result is a blog that reflects this desire for balance and offers an inside look at one womanâs journey through cancer-land and beyond. Written in an honest, compassionate, and humorous style that is both practical and inspired, The Silver Pen covers both the darkness and the light in equal measure and with welcome insight. Whether she is describing the effects of chemo, an event in her family life (she and her husband have a six-year-old daughter), or a favorite recipe, the effect is to illustrate that you can have cancer and have a life.
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F O R THE LOVE O F FR U ITS AND VEGETAB LES Ripe pays tribute to the beauty of garden-fresh produce, with delicious recipes and gorgeous photography. By Diana Price In the introduction to Ripe: A Fresh, Colorful Approach to Fruits and Vegetables (Running Press, 2011; $25), author Cheryl Sternman Rule offers readers an upfront description of exactly what to expect: âWhat youâll find in these pages is sensory, pretty, practical, and fun. Why? Because those other, more serious books have already been written, and written quite well⊠Instead, I want to excite you and show you a good time.â And itâs hard not to be excited about this cookbook, which so vibrantly celebrates fruits and vegetables and offers delectable recipes that put flavor front and center. The luscious, color-saturated photographs by Paulette Phlipot provide rich, sensory detail, tempting the reader to take a bite and inhale the fresh or savory flavor. Organized by color (red, orange, yellow, green, purple, and white), each fruit or vegetable is accompanied by a recipe and a selection of âSimple Uses,â which Sternman describes as âquick-hit ingredient combosâ to inspire other creative culinary uses for the produce.
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The recipes, text, and photos excerpted from Ripe in the following pages provide a glimpse of the bookâs many mouthwatering possibilities and a sense of the powerful role that Phlipotâs beautiful photographs play in paying homage to all things ripe and wonderful.
AVOCADO TANGERINE SALSA
Is it a salsa or a guacamole? Questions like this give me a headache. Here is whatâs important: itâs a vivid amalgamation of the two, with bright, citrusy flavors and a swift chile kick. The proportions are completely flexible and may be modified to suit your taste. You can also swap blood oranges, Cara Cara oranges, or even navel oranges for the tangerinesâbut no tomatoes! Double, triple, or sextuple the recipe to feed a crowd.
⢠4 small seedless tangerines, peeled and white pith removed ⢠1 avocado, diced ⢠1/4 cup diced red onion ⢠1 tablespoon minced fresh cilantro ⢠1/2 teaspoons minced jalapeño or red chile, or to taste ⢠1 teaspoon lime juice ⢠Sea salt ⢠Tortilla chips, for serving Dice the tangerines. In a small bowl, gently combine the tangerines, avocado, onion, cilantro, chile, and lime juice. Season with sea salt to taste. Serve with tortilla chips. Makes about 2 cups.
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POLENTA-STUFFED CHARD WITH BUBBLY PARMESAN
These gorgeous green parcels, best eaten on a Sunday night in front of a fire, are both dramatic and comforting (think lasagna but without the pasta, ricotta, or mozzarella). Buy the largest Swiss chard leaves you can find, and keep in mind that the polenta takes an hour to chill.
⢠Kosher salt ⢠3/4 cup dry polenta (coarse cornmeal) ⢠1 tablespoon butter ⢠1 cup packed grated Parmesan cheese, divided ⢠Black pepper ⢠1 1/4 cups your favorite marinara or tomato sauce, divided ⢠8 very large leaves Swiss chard, swished in cool water
Coat a 9 1/2-inch square pan with cooking spray and line the bottom with parchment. In a medium saucepan, bring 3 cups water and 1 teaspoon salt to a boil. Whisk in the polenta and reduce the heat to allow a gentle gurgle. Cook until thick and porridgelike, 10 to 15 minutes, whisking occasionally. Remove from heat and stir in the butter, half the cheese, and a generous pinch of pepper.â Scrape the polenta into the prepared pan and smooth the top. Cool for 15 minutes at room temperature, then refrigerate until cold, at least 1 hour. (After 1 hour, cover with plastic wrap.) Unmold and cut into eight 4-by-2-inch rectangles. Wipe the baking pan dry and spread 1/2 cup of marinara along the bottom.â Preheat oven to 400°F and bring a kettle of water to
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a boil. Have several layers of paper towels on hand. Make a narrow, upside-down V-shaped cut about halfway down each chard leaf to remove the thick central steam. Place the leaves in a large bowl and cover with boiling water. Let soften for 6 minutes. Remove to the paper towels and pat very dry. To form the rolls, lay 1 chard leaf on a cutting board. Lay 1 polenta rectangle horizontally along the bottom of the leaf and spoon 1 teaspoon of marinara on top. Roll the leaf upwardâburritolikeâencasing the polenta, and transfer to the baking pan seam side down. Repeat, nestling the rolls next to one other. Spoon the remaining sauce on top and sprinkle with the remaining cheese. Bake for 10 minutes and then slip under the broiler for 1 to 2 minutes to brown the cheese. Serve hot.
BLACKBERRY-LIME CORNMEAL SHORTCAKES
⢠1 cup all-purpose flour ⢠1/2 cup medium-grind cornmeal ⢠2 teaspoons baking powder ⢠1/4 teaspoon kosher salt ⢠3 tablespoon granulated sugar ⢠2 teaspoons finely grated lime zest ⢠4 tablespoons unsalted butter, frozen until hard ⢠1/2 cup plus 1 tablespoon cold heavy cream
Preheat oven to 375°F. Line a baking sheet with parchment. In a large bowl, whisk the flour, cornmeal, baking powder, salt, granulated sugar, and zest. Using the large holes on a box grater, grate the butter over the dry ingredients. Fluff gently with a fork. Drizzle with the 1/2 cup of cream. Stir with a wooden spoon just until the ingredients cohere and no visible floury bits remain. Transfer the dough to a floured board and form into a 4-1/2 inch diameter, 1-inch-high disc. Cut into quarters and transfer to baking sheet. Brush with the remaining tablespoon of cream and sprinkle with the demerara sugar. Bake until golden, risen, and firm to the touch, 18 to 20 minutes. Transfer to a rack to cool completely. Cut in half horizontally. Toss the blackberries with the 1/4 cup of sugar and the lime juice. Transfer half of this mixture to a small bowl and set aside. Take a potato masher to the remaining blackberry mixture and mash until pulpy. In a large bowl, whip the cream to soft peaks with the remaining 1 teaspoon of sugar. To assemble, lay 1 shortcake bottom on a plate. Dollop with some whipped cream, top with a few whole berries, replace the shortcake top, and spoon some of the mashed blackberry pulp on top. Garnish with lime zest. Repeat with the remaining shortcakes, berries, cream, and zest. Serve immediately. Makes 4 servings Tip: Grating frozen butter into the dry ingredients yields flaky shortcakes without the need for a pastry blender.
⢠1 1/2 teaspoons demerara sugar, for sprinkling Filling: ⢠4 cups fresh blackberries ⢠1/2 cup plus 1 teaspoon granulated sugar, divided ⢠1 tablespoon fresh lime juice ⢠1 cup cold heavy cream ⢠Additional lime zest, for garnish
Recipes reprinted with permission from RIPE © 2012 by Cheryl Sternman Rule, Running Press, a member of the Perseus Book Group. Photography © 2012 by Paulette Phlipot.
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Walk This Way There are countless physical activities out there, but walking has the lowest dropout rate of them all and is one of the most basic changes you can make to effectively improve your heart health. By The American Heart Association
N
ot fast enough. Not far enough. Not for me. Thoughts like these stop us in our tracks before we even start being physically active. We think exercise is useless unless itâs strenuous and leaves us exhausted. But one of the simplest types of physical activityâwalking isâ also one of the most beneficial. Just 30 minutes of brisk walking, at least five days a week, can lower your risks for heart disease, stroke, and diabetes. âThereâs a mistaken belief that you have to go out and run a marathon or else physical activity is not worthwhile,â says Timothy Church, MD, MPH, PhD, an American Heart Association volunteer and director of the Laboratory of Preventive Medicine at the Pennington Biomedical Research
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Center in Baton Rouge, Louisiana. âThe fact is that the benefits begin the moment you get off the couch.â Most of us can expect to cover two miles or more during 30 minutes of walking. If 30 minutes seems like too much, start with less and gradually work your way up. âItâs not all or nothing,â Dr. Church says. âWe recommend that people get at least 150 minutes of activity a week, but even a little is better than nothing.â
Fit It In You have lots of opportunities to fit walking into your daily schedule, even if you donât have time to go to a gym. If you drive to work, park at the farthest point of the parking lot and walk the difference. If you take the bus,
get off one or two stops earlier than normal. Take a 10-minute walk during your lunch break and another during your coffee break. Fit in another 10 minutes after dinner. If youâre regularly active, youâll burn more calories, which helps you manage your weight and other cardiovascular risk factors. Plus, physically active people nearly always report better moods, less stress, more energy, and a better outlook on life. And remember, you donât need a âno pain, no gainâ mentality to benefit from physical activity. âDonât dwell on some preconceived notion you have about what physical activity is supposed to be like,â Dr. Church says. âJust keep moving and focus on how much youâre helping yourself.â
Physical Activity Improves Quality of Life
Sole-Mate: A Friend by Your Side
Do you want to add years to your life? Or life to your years? Feeling your best boosts your zeal for life. The American Heart Association recommends 30 minutes of moderate activity, but three 10-minute periods of activity are almost as beneficial to your overall fitness as one 30-minute session. This is achievable! Physical activity may also help encourage you to spend some time outdoors. Sunlight on your skin helps your body produce vitamin D, which brings many added health benefits.
part of your routine. Exercise increases the flow of oxygen which directly affects the brain. Your mental acuity and memory can be improved with physical activity.
Physical Activity Boosts Mental Wellness
Physical Activity Improves Physical Wellness
Regular physical activity can relieve tension, anxiety, depression and anger. You may not only notice a âfeel good sensationâ immediately following your physical activity, but most people also note an improvement in general wellbeing over time during the weeks and months as physical activity becomes a
⢠Stronger Immunity It enhances your immune system and decreases the risk of developing diseases such as cancer and heart disease. ⢠Reduced Risk Factors Becoming more active can lower your blood pressure by as
The thought of being alone can be enough to keep some people from walking. The best way to solve this is by finding a friend to walk with. You can plan walking paths that are convenient for both of you, or map out routes that take you places youâve never been before. Itâs a great way to exercise and spend time with friends! Visit the American Heart Association's MyWalking Clubs website and connect with others!
much as 4 to 9 mm Hg. Thatâs the same reduction in blood pressure delivered by some antihypertensive medications. Physical activity can also boost your levels of good cholesterol. ⢠Physical Activity Prolongs Your Optimal Health Without regular physical activity, the body slowly loses its strength, stamina, and the ability to function well. And for each hour of regular exercise you get, youâll gain about two hours of additional life expectancy, even if you donât start until middle age.
Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven health benefits listed above, as well as: ⢠Improves blood circulation, which reduces the risk of heart disease ⢠Keeps weight under control ⢠Helps in the battle to quit smoking ⢠Improves blood cholesterol levels ⢠Prevents and manages high blood pressure ⢠Prevents bone loss ⢠Boosts energy level ⢠Helps manage stress ⢠Releases tension ⢠Promotes enthusiasm and optimism ⢠Counters anxiety and depression ⢠Helps you fall asleep faster and sleep more soundly ⢠Improves self-image ⢠Increases muscle strength, increasing the ability to do other physical activities ⢠Provides a way to share an activity with family and friends
⢠Reduces coronary heart disease in women by 30-40 percent ⢠Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones ⢠Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life ⢠Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors So why not see for yourself? Once you get over the inertia and find creative ways to fit physical activity into your life, we think youâll agree that the effort to get moving is worth it!
Reprinted with permission from The American Heart Association
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IRON may help fight FATIGUE Even women without anemia may benefit from iron supplementation Do you feel beyond tiredâso tired that sleep doesnât seem to make any difference? Perhaps an iron supplement is in order. New research suggests that women suffering from fatigue might benefit from iron supplements, even if they donât have anemia, a condition characterized by low levels of red blood cells. Fatigue is not the same as tiredness. Everyone feels tired now and then, but fatigue is characterized by an overwhelming lack of energy that is not relieved by sleep. It turns out that women who are chronically tired may have low iron levels, even if they donât have full-blown anemia. What has been unclearâup until nowâis whether iron supplementation can help fight fatigue in these nonanemic women.
Understanding Iron Deficiency Severe iron deficiency can lead to anemia. Doctors typically test for iron deficiency by measuring blood levels of hemoglobin; this method has its shortcomings, however, because hemoglobin levels donât fall until the advanced stages of iron deficiency, when it has developed into full-blown anemia. There is another indicator of iron levels: ferritin, a marker of the bodyâs stored iron. Many doctors donât test for it, but in the case of unexplained fatigue it might be wise to measure ferritin. Low levels of ferritin will indicate an iron deficiency even if a woman is not anemic. In other words, even when hemoglobin levels are not low, there might be an iron deficiency if ferritin levels are low.
Fatigue and Iron Deficiency To study the relationship between fatigue and iron deficiency, Swiss researchers randomly assigned 200 women with unexplained fatigue to take either 80
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milligrams (mg) of iron per day or a placebo. All of the women in the study had low to borderline-low levels of ferritin. Although both groups improved over a 12week period, the women taking iron supplements experienced greater improvement. The women in the iron group experienced a 50 percent drop in fatigue compared with a 29 percent drop in the placebo group. Based on these results, the researchers speculated that when a woman experiences persistent fatigue that cannot be explained by any health condition, low iron levels could be the cause.
Should You Take Iron? While the results of this study are promising, itâs important to remember that iron supplements are no magic bullet. If youâre feeling chronically fatigued, itâs important to visit a doctor to rule out other possible causes of fatigue, such as depression or a sleep disorder. Of course, it wouldnât hurt to have your doctor check your ferritin levels as well. If you are deficient in iron, an iron supplement could be helpful. A doctor can recommend the proper dosage. In general, women are advised to get a minimum of 18 mg of iron per day and a maximum of 40 mg. Women are more likely to have low levels of iron, especially if they are still menstruating. To prevent iron deficiency, consume a nutrient-dense diet with foods rich in iron, such as meats, poultry, legumes, and dark, leafy greens. For optimal iron absorption, eat iron-rich foods with foods rich in vitamin C. Source: Vaucher P, Druais PL, Waldvogel S, Favrat B. Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. Canadian Medical Association Journal. 2012;184(11):124754. doi: 10.1503/cmaj.110950.
CH EMI C A L R E AC T I ON Chemicals may be disrupting our hormonesâand our health By Laurie Wertich
E
xposure to synthetic chemicals is a given in the world we live in today. They are in the air we breathe, the food we eat, the products we apply to our skin, and the mattresses we sleep onâand mounting research indicates that theyâre in our blood and urine as well. As awareness of the potential impact of chemical exposure increases, concern over the issue and the need for accurate information and research is becoming more widespread. So, what do we need to know about how these pesky, toxic hitchhikers just might be affecting our healthâ and, most notably, our hormones?
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CHEMISTRY 101
THE DATA
For those of us who didnât excel in chemistry, the mere mention of compounds like bisphenol A (BPA), phthalates, and tributyltin (TBT) can make our eyes glaze over. Itâs tempting to tune outâignorance is indeed bliss; however, it may be more important than ever to pay attention. Women tend to accumulate higher levels of many toxins in their bodies compared with men. This can be particularly significant in pregnant and lactating women because the developing fetus and nursing infants are more vulnerable to the harmful effects of many chemicals. Some chemicals have been linked with a variety of conditions, such as asthma, cancer, and impaired brain developmentâbut one of the most pressing concerns about chemicals is their impact on the endocrine, or hormonal, system. A 2009 scientific statement from the Endocrine Society identified a variety of endocrinedisrupting chemicals that affect male and female reproduction, breast development and cancer, prostate cancer, neuroendocrinology, thyroid, metabolism, obesity, and cardiovascular endocrinology. Why does it matter if our hormones are disrupted? Hormones affect just about every action in the body. Our cells release hormones, which are like messengers that communicate with the brain, organs, glands, muscles, and other tissues in the body. Hormones regulate important bodily functions such as growth, mood, digestion, respiration, sense of thirst and hunger, fat metabolism, and sexual function. In other words, hormones are a key component of the finely tuned processes under way in your body at all timesâand when you upset one component of a system, it can have a domino effect. Whatâs moreâhormones are particularly important during fetal and infant development because normal hormone function is necessary for normal development. Adults are much less sensitive than infants to changes in hormone function.
There is a growing body of data to show that some chemicals pose health risksâbut itâs a tricky area of research. In the scientific community, randomized controlled clinical trials are the gold standardâmeaning that one group is given some sort of intervention (such as exposure to a type of medication) and another is not and then the two groups are compared. But environmental exposure does not happen in a controlled environment like that. âWith regard to a lot of environmental exposures, we donât have a natural control group because often everyone is exposed,â explains Connie Engel, science and education manager for the Breast Cancer Fund, a national nonprofit organization dedicated to preventing breast cancer by eliminating exposure to toxic chemicals and radiation linked to the disease. âWe canât control who is exposed, and we certainly canât do a randomized study and randomly assign people to things that we think are hurting them.â Ted Schettler, MD, MPH, science director of the Science and Environmental Health Network, explains that the exposure to chemicals is widespread. âThe reality is that there are hundreds of industrial chemicals in the cord blood of babies born throughout the United States,â he says. âPregnant women carry measurable levels of chemicals. These are known facts. The Centers for Disease Control (CDC) does those kinds of studies.â The challenge comes in proving beyond a shadow of a doubt that these measurable levels of chemicals in our bodies actually pose a risk. The data have to show a correlation between increased levels of chemicals and health issuesâand it is beginning to. Correlation is not the same as causationâand what causes a lot of political debate is the extent of causal linkage that must be established before taking action against a specific chemical. Of course, human studies are the most credible,
CHEMICALS TO AVOID While the data continue to roll in, it may be wise to avoid some of the chemicals that have been linked to hormone disruption. According to Engel, âYou donât have that much to lose by avoiding these chemicals, and you have everything to gainâ:
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⢠Phthalates ⢠Triclosan ⢠Bisphenol A ⢠Parabens ⢠Lead and other heavy metals ⢠Synthetic musks
CHECK FOR SAFETY Knowledge is power. Not sure if your personal exposure to chemicals puts you at risk? Check these resources to separate fact from fiction and discern your risk level. Toxicant and Disease Database, healthandenvironment.org/tddb The Collaborative on Health and the Environment provides this searchable database that summarizes links between chemical contaminants and approximately 180 human diseases or conditions. Users can search the database by chemical or by disease. The evidence for the link between diseases and chemicals is classified into three categories: strong, good, and inconsistent. TOXLINE, toxnet.nlm.nih.gov/cgi-bin/sis/htmlgen?TOXLINE The US National Library of Medicine created the TOXLINE database, which provides information regarding the biochemical, pharmacological, physiological, and toxicological effects of drugs and other chemicals. TOXLINE draws references from a variety of sources and includes more than 4 million bibliographic citations, most with abstracts.
but Engel says that if you look at the full body of dataâ which includes both human and animal studiesâthere is biologically plausible concern regarding chemicals. âOne of the most contentious chemicals right now is BPA, which is present in the blood or urine of nearly everyone in the United Statesâ93 percent, according to the CDC,â Dr. Schettler says. âIf everyone is being exposed to this, we need to know if itâs safe. We know that early-life exposure to BPA can alter the development of breasts and prostate in animals; but we donât haveâand we are never going to haveâhuman studies that tell us what early life BPA exposure does to the breast or prostate years later in humans. It just isnât going to happen. So, the problem weâre facing is that we have to deal with the data we have.â
THE HEALTH RISKS The data we haveâboth human and animal studiesâ indicate that it might be time to start paying more attention to chemicals that are considered endocrine disruptors, as they have been linked to breast cancer, obesity, thyroid disorders, and more. Researchers from Boston University found that teen girls with higher levels of phthalates in their urine had a higher body mass index than those with lower levels. Another study, at Brigham and Womenâs Hospital in Boston, found a link between phthalates and diabetes. In fact, the link between some endocrine disruptors and weight is so strong that one researcher, Bruce Blumberg, PhD, coined the
term obesogens to refer to them. Obesogens activate a receptor called PPAR-gamma, which is the master regulator of fat cell development. So far there are about 20 known obesogens, including BPA, phthalates, perfluorooctanoic acid, and TBT.
HOW EXPOSURE HAPPENS We are exposed to endocrine disruptors on a daily basis in a variety of waysâin food, cosmetics, cleaning products, dust, and more. Some of the most ubiquitous endocrine disruptors are BPA and phthalates. BPA is widely used in food and beverage packaging and can be found in things like canned soup, plastics, and even cash register receipts. The United States has banned the use of BPA in baby bottles, while other countries have banned its use entirely. Phthalates are used in, among other things, building materials, cosmetics, detergents, surfactants, pharmaceuticals, and childrenâs toys. We absorb endocrine disruptors in a variety of ways, such as by eating them, drinking them, breathing them, and even absorbing them through our skinâby using a product such as a lotion or through contact with something as innocuous as a cash register receipt. âThere is no question about itâmany chemicals in personal care products can be easily absorbed through the skin,â Dr. Schettler explains. Anyone who doubts this has only to look at the variety of transdermal products, such as nicotine patches, on the market today.
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But even if you arenât a heavy consumer of manufactured products, youâll likely face exposure. In fact, even pregnant women in the Old Order Mennonite communityâa Christian group that avoids a modern lifestyleâhave been found to have detectable levels of BPA and phthalate metabolites in their urine, albeit far less than those who fully participate in modern society. These women rely mostly on fresh, homegrown food; farm without pesticides; and rarely use personal care products. Yet 70 percent of them had detectable levels of BPA, and 100 percent had detectable levels of phthalates.
BUYER BEWARE In the current system, most chemicals are deemed innocent until proven guiltyâin other words, they are put into use until they are shown to be dangerous. The Toxic Substances Control Act of 1976 was intended to regulate industrial chemicals. It applied only to newly created chemicals, however, meaning that the 60,000 chemicals already in widespread use prior to the legislation were never evaluated for safety. In fact, less than 2 percent of the 80,000 chemicals in use in the United Sates have ever been safety-tested. Most of us assume that a product must be safe if it is on the shelvesâbut that isnât necessarily the case. The US Food and Drug Administration (FDA) exercises strict regulatory control over things we ingest, such as food, medication, and supplements; however, the rules are different for cleaning and personal care products. Under the Federal Food, Drug, and Cosmetic Act,
cosmetic products and ingredients, with the exception of color additives, do not require FDA approval before they go on the market. In other words, that shampoo you lather and scrub into your scalp has not been evaluated and approved for safety. Cleaning productsâsuch as things we wipe on the surfaces of our homes or spray into the airâfall into an entirely different category. The Consumer Product Safety Commission (CPSC) is a federal agency tasked with guaranteeing the safety of household cleanersâbut because the Toxic Substances Control Act prevents the safety testing of many chemicals, the CPSC is limited in its oversight. Many consumer products contain ingredients that have never been adequately tested for safetyâbut most consumers wouldnât know this because cleaning products are not required to carry a label of ingredients. Whatâs more, the âorganicâ label may not provide an extra level of safety. âWhen something says âorganicâ and ânatural,â that doesnât necessarily have any regulated meaning,â Engel explains. âYou canât just grab âorganicâ and walk away feeling reassured. You have to read labels anyway. Just because it has bamboo fibers in it, that doesnât make it pure.â âThere is a limit to what an individual consumer can do in terms of shopping our way out of the problem, and at some point policy changes need to be made,â Dr. Schettler says. âWhen youâre buying a product, you shouldnât have to be a toxicologist to understand everything in it. Somebody should have already done that for you.â
HOW DO YOUR PRODUCTS RATE? If you are curious about what you are really slathering on your skinâyour largest organâthe Environmental Working Group has done your homework for you. The group has created two searchable databases that provide safety profiles for a variety of consumer products.
EWGâS SKIN DEEP COSMETICS DATABASE, ewg.org/skindeep The Skin Deep Cosmetics Database provides safety ratings for nearly 70,000 cosmetic products, including shampoos, soaps, lotions, makeup, and more. The database provides information about the risks associated with each ingredient in a product and gives the product a letter grade from A to F.
EWGâS GUIDE TO HEALTHY CLEANING, ewg.org/guides/cleaners The Guide to Healthy Cleaning contains information on more than 2,000 household products, such as cleaning solutions, air fresheners, detergents, and more. The database lists each ingredient in a product and its corresponding health risks and then gives the overall product a letter grade from A to F.
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MAKE YOUR OWN Want products with only the purest and safest ingredients? Make your own. Homemade cleaning solutions are affordable, easy to make, and often more effective than commercial products. Most recipes call for a few common household staples, such as vinegar and baking soda. In fact, vinegar is a cleaning superstar with strong antibacterial properties. Womenâs Voices for the Earth (womensvoices.org) provides several recipes for cleaning solutions. Invest in a few spray bottles, mix your ingredients, and make your house sparkleâsafely.
TAKE RESPONSIBILITY BUT DONâT PANIC It would be easy to look at the facts and panic, but such alarm is futile. Trying to avoid chemical exposure is like a fish swimming around in a fishbowl, trying not to get wet. We are all exposedâso the trick is learning to limit harmful exposures and make wise choices. âOne of the challenges here is not to scare people unnecessarily or inappropriately,â Dr. Schettler insists. He suggests taking an inventory of your personal habits as well as your home, workplace, and childrenâs school and then taking basic precautions. âThere are certain things that parents just intuitively do to protect their children. They donât know that their child is going to go outside and get hit by a car, but they take precautions so that it wonât happen,â Dr. Schettler explains. He says we can use the same kind of commonsense approach to protecting ourselves from chemicals. âWe have a lot of intuitive intelligence about when to take precautions and when not to worry. When it comes to chemical exposure, instead of waiting for the data there are ways to take action and reduce exposure without disrupting your life.â Here are some simple steps you can take to reduce your exposure to potentially harmful chemicals: ⢠Go organic Choose organic, fresh food whenever possible to reduce exposure to pesticides.
⢠Ditch the cans Most canned food contains BPA. Choose fresh or frozen whenever possible, or look for cans that are labeled âBPA-free.â
⢠Use caution with plastic Some plastics contain BPA. Check the number on the bottom of plastic containersâavoid those marked 7 because they often contain BPA. Some plastics are softened with phthalates that can leach into food. Do not put plastic in the microwave or the dishwasher, as the heat can release chemicals and cause them to leach into food.
⢠Clean house Remove shoes before entering the house; dust, vacuum, and mop frequently to cut down on chemicals that can accumulate in dust.
⢠Use natural or homemade cleaning products Most cleaning products are loaded with chemicals, and manufacturers are not required to disclose ingredients on the label. Read labels carefully and buy products that disclose their ingredients.
⢠Go fragrance-free Artificial fragrances contain phthalates, which are known to disrupt the endocrine system.
⢠Use preventive pest management Take a proactive approach to prevent indoor pest problems and avoid the use of indoor pesticides. If you have to resort to chemical pesticides, use them in forms that arenât broadcast throughout the entire house.
⢠Get informed Learn to read labels and recognize patterns in ingredients.
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Complementary Therapies in Cancer Care An ongoing series highlighting complementary therapies, adapted from The Complete Guide to Complementary Therapies in Cancer Care By Barrie R. Cassileth, MS, PhD
C
omplementary therapies are noninvasive, nonpharmacologic adjuncts to mainstream treatment. They improve patientsâ strength and control of the physical and emotional symptoms associated with cancer and other illnesses. They provide self-help guidance to enhance body and soul at times when one feels vulnerable and life seems out of control. Complementary therapies are used as adjuncts to mainstream care of cancer and other illnesses, not as substitutes. They improve physical and emotional function and manage stress and symptoms of aging, regardless of health status. Complementary therapies are rational, evidence-based practices delivered or taught by trained practitioners. They include mind-body practices such as meditation and self-hypnosis; massage therapies; nutritional counseling; physical fitness, including programs such as aerobic exercise, qigong, tai chi, yoga, and many other practices; music therapy; and acupuncture.
Humor Therapy On his return flight home from a trip to Moscow in the mid1960s, Norman Cousins, then editor of the Saturday Review, rapidly became ill. Within two days of landing in the United States, he was hospitalized with a high fever, severe pain, and difficulty moving his arms and legs. After two weeks of hospitalization, his condition slowly worsened while his
physicians struggled to treat a debilitating problem that eluded specific diagnosis. In a now-famous story, Cousins checked himself out of the hospital and into a nearby hotel. He began a selfinvented regimen of laughter and massive doses of vitamin C. A film projector was brought to the hotel room, and each day Cousins watched Marx brothers films and episodes of Candid Camera. These were his favorite comedy routines, and they elicited continual laughter despite the pain. In fact, the pain began to decrease as the laughter sessions continued. The illness relented, eventually disappearing entirely. It never recurred. Cousinsâs doctors could not explain his recovery in medical terms. Cousins later published an article in the New England Journal of Medicine and popularized his experience in a book, Anatomy of an Illness. His works set off a wave of interest in the potential therapeutic benefits of laughter and humor, and Cousins himself was appointed to the faculty of the medical school deanâs office at the University of California, Los Angeles (UCLA), where he worked on mind-body issues. Although Cousinsâs problem may well have been selflimiting, and recovery cannot be attributed with any certainty to the humor and the laughter he experienced, laughter may well have contributed to it. Furthermore, it no doubt enhanced his quality of his life, as it does for a wide variety of patients.
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What It Is Humor or laughter therapy is the deliberate use of humor as a complementary therapy for people suffering from physical or emotional disorders. In medical facilities laughter therapy may be available in a specific room in the hospital or ambulatory care facility. These are rooms where patients can go to relax and temporarily escape the institutional environment. Often they contain small libraries that include humorous books, videos, toys, and other amusing objects. Some hospitals have volunteers who wheel carts filled with books, toys, audio- and videotapes, and other objects to patientsâ rooms. Trained laughter therapists are available in some towns, and patients or family members often try humor therapy on their own. Hospitals or sections of hospitals devoted to children often have people dressed as clowns who try to brighten the days of hospitalized children. A hospital in Charlotte, North Carolina, set up a âLaughmobileâ containing audio- and videotapes, modeling clay, coloring books, puzzles, and games. It was used with great success for adults and children hospitalized for cancer treatment. In other states volunteers have established transportable humor and laughter programs, consisting of cartons of materials that they are invited to bring to inpatient facilities. The materials may include such items as rubber chickens and water pistols, which patients apparently use to everyoneâs amusement. Humor may also involve one-on-one interactions between patients and caregivers. Of course, anyone can follow Norman Cousinsâs example of reading, listening to, or viewing whatever they find amusing. Because people differ with regard to what makes them laugh, laughter therapy is individualized.
What Practitioners Say It Does Of course, laughter is not promoted as a cure for disease. But as a complementary therapy, it is recognized as helpful for patients in many medical circumstances. Advocates do not claim that humor or laughter treats illness.
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Humor therapy is brought to cancer patients, sick children, people under treatment for depression, the elderly in nursing homes, cardiac patients, and other groups. The therapeutic goal is to improve quality of life, provide symptom relief by distracting the patient from constant awareness of pain, and improve emotional and psychological health by encouraging relaxation and stress reduction. As part of support programs for patients, humor can provide a means of communication between patients and their caregivers and loved ones.
Of course, laughter is not promoted as a cure for disease. But as a complementary therapy, it is recognized as helpful for patients in many medical circumstances. Proverbs 17:22 says, âA merry heart doeth good like a medicine,â and thereâs a comparable Irish adage: A good laugh and a long sleep are the best cures in the doctorâs book. Laughter is, indeed, good medicine with many therapeutic benefits. Often it does this by serving as an icebreaker, allowing patients to convey ideas or feelings that are difficult or awkward to express in other ways.
Beliefs on Which It Is Based Although common sense would seem to be the rationale for including laughter and humor in patient care settings, laughter has a long history in medical practice. It was used as an âanestheticâ to distract patients during surgical procedures in the thirteenth century, and other references to it appear in ancient medical literature.
Accounts of the physiologic benefits of laughter are also found in American medical literature from the early twentieth century. The effects of laughter include an increase in heart rate, breathing rate, and oxygen consumption, which in turn stimulate the circulatory system. Laughter also massages and exercises the muscles and the organs involved in breathing, as well as triggers the release of endorphins, which are the bodyâs natural morphinelike compounds that help control pain. These physiological effects, advocates believe, explain the therapeutic benefits of laughter and humor.
Research Evidence to Date Research documents the physiological effects of laughter, and anecdotal reports describe patientsâ appreciation and positive experiences with humor and laughter. University-based research found that laughing lowers blood pressure and increases muscle flexibility in addition to releasing endorphins. Endorphins not only reduce pain but also induce a degree of euphoria and therefore may further enhance the positive effects of laughter. Evidence also indicates that laughter increases immune activity and can reduce levels of cortisol, a stress hormone associated with suppressing the immune system.
What It Can Do for You Laughter and humor are distracting and uplifting. Humor helps people cope with stress and illness, and it creates a relaxing environment. Being able to laugh easily with friends seems to enhance quality of life for people generally. Despite its clear virtues, humor is not a replacement for conventional medical treatment. Even Norman Cousins, whose diagnosis and cure were uncertain, in his writings and in later work at the UCLA medical school, cautioned against trying to use humor instead of medical treatment for any ailment.
Where to Get It If you are hospitalized, ask what facilities or programs exist for relaxation and humor. You may ask the hospital or visitors for CDs or DVDs, or ask visitors to bring you humorous books. Beyond that, life itself is a good source of humor. Humor is an individual response, and what sends you into gales of laughter may leave another blank-eyed and unmoved. Yet humor is one of the easiest therapies to incorporate into your life, whether you are ill or well.
Barrie R. Cassileth, MS, PhD, is Laurance S. Rockefeller Chair and Chief of the Integrative Medicine department at Memorial SloanKettering Cancer Center (MSKCC) in New York City. She has an extensive medical leadership career and is a foremost authority on complementary therapies and Integrative Medicine in oncology. Her work includes more than 170 publications in the medical literature, more than 40 medical textbook chapters, and 22 books for physicians, patients, and families. She was a founding member of the Advisory Council to the U.S. National Institutes of Health Office of Alternative Medicine, now the National Center for Complementary and Alternative Medicine; she served previously on the National and the NY-NJ Regional Boards of the American Cancer Society, and on multiple national and international committees. She is a staunch opponent of cancer quackery. She is Founding President of the Society for Integrative Oncology. Since joining MSKCC in 1999, Dr. Cassileth has established prototypic research, education, and clinical programs in Integrative Medicine. Her most recent book, The Complete Guide to Complementary Therapies in Cancer Care: Essential Information for Patients, Survivors and Health Professionals, was published in 2011 by World Scientific Publishing Company, Singapore and UK.
Adapted with permission from The Complete Guide to Complementary Therapies in Cancer Care: Essential Information for Patients, Survivors, and Health Professionals. Copyright © 2011 by World Scientific Publishing Co. Pte. Ltd.
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PiNK ãæ èª æ è¬ãã£ã³ããŒã³ 第 äž åŒŸ åœéž è çº è¡š ! ! Re a d e rs h i p O ffe r Wi n n e r An n o u n c e m e n t ! ãã«ã¿èªç©ºã§è¡ãPICãµã€ãã³3æ³4æ¥å®¿æ³åž2çµ4åæ§ A three-night stay at PIC Saipan, with Delta Air Lines!
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unique range of facilities, providing them with a memorable recipe of sports and recreational activities, staff interaction and exceptional service personalized for their enjoyment and relaxation.
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Offer details: 1. Three-night stay in a Superior
Room/transfers/free use of sports and recreational facilities
2. A pair of roundtrip Delta Air Lines return economy class tickets. Validity dates for prizes: 1st Jan 2014 ~ 31st Dec 2014
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Below is a list of hospitals where Run for the Cure® Foundation donated a mammography machine. 16,300 women have received screening on these machines of which 60% indicated it was their first-ever screening.
Medical Institutions that support Run for the Cure® Foundation.
å è ç / Chiba
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åèå¥çç é¢ / Chiba Kensei Hospital ã 262-0032 åèåžè±èŠå·åºå¹åŒµçº 4-524-2 (4-524-2 Makuhari-cho, Hanamigawa-ku, Chibashi 262-0032) tel. 043-276-1851 www.chibakensei-hp.jp
èè·¯å åœéç é¢ / St. Luke's International Hospital ã 104-8560 æ±äº¬éœäžå€®åºæç³çº 9-1 (9-1 Akashi-cho, Chuo-ku, Tokyo 104-8560) tel. 03-3541-5151 www.luke.or.jp
åèæ°éœåžã©ãŒãã³ã¯ãªãã㯠/ Chiba Shintoshin Rurban Clinic ã 270-1337 åèçå°è¥¿åžèæ·± 138 (138 Soufuke, Inzai-shi, 270-1337) tel. 0476-40-7711 www.chibashintoshi.or.jp
æå倧åŠç é¢ ä¹³è ºå€ç§ ⢠ãã¬ã¹ãã»ã³ã¿ãŒ / Shouwa University Hospital Breast Center ã 142-8666 æ±äº¬éœåå·åº æã®å° 1-5-8 (1-5-8 Hatanodai, Shinagawa-ku, Tokyo 142-8666) tel. 03-3784-8000 showa-breast.com
èš å ç / Ibaraki ãŸã€ã°ããŠã£ã¡ã³ãºã¯ãªãã㯠/ Matsubara Women's Clinic ã 300-1152 èšåççš²æ·é¡é¿èŠçºèå·æ¬é· 2018-7 (2018-7 Arakawahongo, Ami-cho, Inashiki-gun, Ibaraki 300-1152) tel. 029-830-5151 www.happy-mw.com
å² é ç / Gifu
æ±äº¬å ±æžç é¢ / Tokyo Kyosai Hospital ã 153-8934 æ±äº¬éœç®é»åºäžç®é» 2-3-8 (2-3-8 Nakameguro, Meguro-ku, Tokyo 153-8934) tel. 03-3712-3151 www.tkh.meguro.tokyo.jp
ä¹ å· / Ky u s h u u 瀟äŒå»çæ³äººåæäŒ çžè¯ç é¢ / Sagara Hospital ã 892-0833 鹿å 島ç鹿å 島åžæŸåçº 3-31 (3-31 Matsubaracho, Kagoshima-shi, Kagoshima 892-0833) tel. 099-224-1811
å»çæ³äººéŠšä»äŒ è€æç é¢ / Fujikake Hospital ã 509-0214 å²éçå¯å åžåºèŠ 876 (876 Hiromi, Kani-shi, Gifu 509-0214) tel. 0574-62-0030 www.okbnet.ne.jp/~fuj598
ãã¬ã¹ããã¢ãªãã°ç é¢ / Breastopia Namba Hospital ã 880-0000 å®®åŽåžäžžå±± 2-112-1 (2-112-1 Maruyama, Miyazaki-shi, Miyazaki 880-0000) tel. 0985-32-7170 www.breastopia.or.jp
倧 éª åº / Osaka 糞æ°ã¯ãªãã㯠/ Itouji Hospital ã 559-0016 倧éªåžäœä¹æ±åºè¥¿å è³å± 1-1-6 (1-1-6 Nishikagaya, Suminoe-ku, Osaka 559-0016) tel. 06-6681-2772 www.myclinic.ne.jp/itoujiclinic/pc/index.html
å æµ· é / Hokkaido
å»çæ³äºº çŽå¹žäŒ è±äžæž¡èŸºç é¢ / Toyonaka Watanabe Hospital ã 561-0858 倧éªåºè±äžåžæéšè¥¿çº 3-1-8 (3-1-8 Toyonaka-shi, Osaka, 561-0858) tel. 06-6864-2301 www.watanabe-hp.or.jp/hospital
瀟äŒå»çæ³äººåæ åæã¯ãªãã㯠/ Hokuto Clinic ã 080-0833 垯åºåžçš²ç°çºåºç· 9-1 (9-1 Kisen, Inadamachi, Obihiroshi, Hokkaido) tel. 0155-47-8080 www.hokuto7.or.jp
NPOæ³äºº Run for the Cure® Foundation
ã141-0032 æ±äº¬éœåå·åºå€§åŽ3-6-28 ãŠãšã¹ãããŒã¯å€§åŽ6é
(West Park Osaki 6F, 3-6-28 Osaki, Shinagawa-ku, Tokyo 141-0032) TelïŒ03â-â6420â-â0860
Email: inquiries@runforthecure.org
www.runforthecure.org
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Monthly Self-Examination èªå·±æ€ 蚺ã§ãã€ãã®æ 觊ãèŠããŠã
You know your body better than anyone else. Know your normal so you can detect the slightest abnormality immediately.
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When?
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After your menstruation cycle, when breasts are less tender or swollen. If your cycle is irregular or you have reached menopause, pick a date you can easily remember and check every month.
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1
How? Raise arms in front of a mirror and examine for irritation, swelling or discharge.
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While taking a shower or bath, gently explore your right breast and underarm area for lumps with your left hand. Examine thoroughly, and remember how it feels. Follow patterns shown below, and repeat with the other side.
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å·Šæã®äººå·®ãæãäžæãè¬æã®ïŒæ¬ ã®æè ¹ã䜿ã£ãŠãäžå³ã®ããã«åã ããŠå³ä¹³æ¿ããŸãã¹ããªã調ã¹ãã
⢠Spiral or ring pattern (fig.1), making concentric rings that tighten in a spiral, starting on the outer edges of the breast and ending around the nipple ⢠Vertical or "up and down" pattern (or "squares") (fig.2) covering the entire breast ⢠Wedge patterns (fig.3) in and out (or "quadrants")
1) èžã®å€åŽããå§ããä¹³éŠã«åã㣠ãŠã¹ãã€ã©ã«ã« 2) è©ã®ããäžããèã®æ¹ãŸã§ããŸãª ãäžäžã« 3) ä¹³éŠããå€ã«åãã£ãŠæŸå°ç¶ã«
3
Lie with one arm tucked behind the head and, with the other hand, examine the opposite breast.
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If you find any changes or abnormalities, contact your doctor immediately. Some abnormalities cannot be detected by touch alone; therrefore, it is recommended that women receive a mammography once a year.
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RFTC ãã£ãã RFTC cap Â¥ 1,000 2005 L/XL/XXL RFTCã¯ãRun for the Cure®/Walk for Lifeã€ãã³ãã®ãªãªãžãã« T-ã·ã£ãã«ããã¥ãŒãã©ã³ã¹ãžã£ãã³ã®åè³ããããŠããŸãã Our Run for the Cure®/Walk for Life event t-shirt is sponsored by New Balance Japan.
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IMAGINE LIFE WITHOUT BREAST CANCER
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Shibuya Branch Futsuu 3609116
Tel: 03-6420-0860 Fax: 03-3492-1202
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Saving Lives
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We feel that a vital tool for better informing Japanese women about the
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value of early detection for survival, especially in medically underserved
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regions, is PiNK. Our quarterly womenâs magazine is distributed for free at
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key nationwide locations listed below. Please contact us if you are interested in becoming a sponsor of PiNK
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by underwriting the printing costs or by broadening our distribution points.
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The fact remains that regular screening and self-examination are key steps to saving a womanâs life. Please help us to continue getting the word out.
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Pick up your free copy of PiNK Magazine at the following locations. Shizen Yoga 201-2-5-9 Kichijouji-minamimachi Musashino-shi Garasha-tei (Japanese restaurant)
<Hokkaido> Hokuto Hospital 7-5 kisen Inada-machi Obihiro-shi tel.0155-47-7799 <Tohoku> Tahibo 3-10-15 Izumichuo Izumiku Sendai-shi Miyagiken tel.022-772-6201
2-7-20-204 Sakaiminamicho Musashinoshi tel.0422-31-9971 Nomura Hospital 8-3-6
<Ibaraki> Matsubara Women's Hospital 2018-7 Arakawa-hongo Ami-machi Inashiki-
Shimorenjyaku Mitaka-shi tel.0422-47-4848 Hachiouji Nyuusen Clinic 4-8 4F Misakicho
gun tel.029-830-5151 <Tokyo> St. Luke's Hospital 9-1 Akashi-cho Chuo-ku tel.03-3541-
Hachiouji-shi tel.042-655-5355 Mukaihara Ni-chome Clinic 2-1-19 2F Mukaihara Higashi-
5151 Yoga Studio Lotus 8 3-3-17 Nihonbashi Chuo-ku tel.03-6825-6888 Japan Esthetic
Yamato-shi tel.03-5914-0471 <Kanto-Other> Giulietta Garden 17-22-803 Chigasaki Chuo
Association 2-12-4F Koujimachi Chiyoda-ku tel.03-3234-8496 Waseda Eye Clinic 1-1-7
Tsuzukiku Yokohama Kanagawa tel.045-943-9661 Kensei Hospital 4-524-2 Makuhari-cho
Nishi-Waseda Shinjuku-ku tel.03-3207-8101 B&D Sports Shop 2-7-1 Ichigaya Sadobaracho
Hanamigawa-ku Chiba-shi tel.043-276-1851 Chiba Insurance Foundation 32-14 Shin-
Shinjuku-ku Showa University Breast Centre 1-5-8 Hatanodai Shinagawa-ku tel.03-6426-
Minato Mihama-ku Chiba-shi tel.043-246-0350 Rurban Clinic 138 Soufuke Inzai-shi Chiba
3905 Temple University Japan Campus 2-8-12 Minami Azabu Minato-ku tel.03-5441-
tel.0476-40-7711 Delta Air Lines Executive Lounge Narita International Airport United
9800 Tokyo American Club 2-1-2 Azabudai Minato-ku tel.03-4588-0670 Tokyo Kyousai
Airlines Red Carpet Club Narita International Airport Hasuda Yotsuba Clinic 2163
Hospital 2-3-8 Nakameguro Meguro-ku tel.03-3712-3151 The Westin Tokyo 1-4-1 Mita
Magome Hasuda-shi Saitama Niigata Cancer Centre Niigata Hospital 2-15-3 Kawagishi-
Meguro-ku tel.03-5423-7000 Sunroom YOGA ~Yoga Le Ciel~ 3-27-4 Kamimeguro
machi Chuo-ku Niigata-shi Niigata tel.025-266-5111 Fujikake Hospital 876 Hiromi Kani-
Meguro-ku Resort Yoga Studio HeartOne 2-17-6-1B Jiyuugaoka Meguro-ku tel.03-6421-
shi Gifu tel.0574-62-0030 <Chuubu> Yoga Studio Reina Park 2-20-11F Oosu Nakaku
2818 NOS Ebisu (Bar/ Dining/ Event space) 2-3-14-B1 Ebisu-minami Shibuya-ku tel.03-5773-
Nagoya-shi tel.052-253-7768 Nail School "Bi-life support" 4-16-24-702 Sakae Nakaku
1727Jiyuugaoka Yoga Studio 1-3-22 Jiyuugaoka Meguro-ku tel.03-3718-4540 JZ Brat
Nagoya-shi tel. 052-253-9169 <Osaka> Itouji Hospital 1-1-6 Nishi-Kagaya Suminoe-ku
(Bar/ Dining/ Event space)
Cerulean Tower 2F 26-1 Sakuragaokacho Shibuya-ku tel.03-5728-
0168 charm form (Reservation only) 1-3-18 #A-90 Shibuya Shibuya-ku tel.03-6418-7218 New
Osaka-shi tel.06-6681-2772 New Balance Osaka 1-6-2 Kitahorie Nishiku Osaka-shi tel.066578-9040 Toyonaka Hospital 3-1-8 Hattori Nishi-machi Toyonaka-shi tel.06-6864-2301
Balance Tokyo 5-50-3 Jinguumae tel.Shibuya-ku tel.03-5774-8576 Jamrock Cafe 1-21-15
Kaizuka Hospital 3-10-20 Hori Kaizuka-shi tel.072-422-5865 United Airlines Lounge
4F Jingumae Shibuya-ku Tokyo Shibuya Corazon (Manicure/ Hairdresser) 40-5 B1 Kamiyamacho
Kansai International Airport <Chuugoku> Aroma and Yoga Salon 2-5-12-205 Chuo
Shibuya-ku tel.03-3481-5888 imageMILL Office 3-38-11-703 Jinguumae Shibuya-ku Las
Chicas Aoyama 5-47-6 Jinguumae Shibuya-ku tel.03-3407-6864 Future Nail (Nail Salon)
Kureshi Hiroshima tel.090-9060-1578 <Kyuushu> Breastopia Namba Hospital 2-1121 Maruyama Miyazaki-shi tel.0985-28-9616 AKO Bandana 1-9-26 Matsuyama Miyazaki-shi
5-47-1-1F Jingumae Shibuya-ku tel.03-6427-3030 Ginza Plastic Surgery Clinic 1-26-
tel.0985-28-9535 Hair Make Natural
6 4F Minami-Ikebukuro Toshima-ku tel.03-5914-0471 Katsushika Chuo Library 6-2-1-3F
0982-37-7144 Sagara Breast Centre 3-28 Tenokuchi-cho Kagoshima-shi tel.099-224-1811
Kanemachi Katsushika-ku tel.03-3607-9201 hair Stola 2-13-7 Kichijojihonmachi Musashinoshi
Kaneko Clinic 8-6 Kamiaratamachi Kagoshima-shi tel.099-214-2800
tel.0422-20-2273 hair Cenote1-2-1 2F Kichijojihonmachi Musashinoshi tel.0422-27-2777
(Hairdresser)
4-4152 Totoro-machi Nobeoka-shi Miyazaki
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SURVIVOR ãµãã€ããŒ ã® æ¹ ãžã®ã¡ãã»ãŒãžã³ãŒ ããŒ
第
10 å Pink Ball ã«ãŠã ã¹ãã³ãµãŒã®ã«ã©ã³ããã·ã¥
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人ã«ããããã奜ããªã¡ãã»ãŒãžãéžãã§é ããŸãããéžã°
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ã€ã€ã§åœ©ãããé«çŽäžå¹ŽçãèŽãããŸãããå¯ããããçŽ æŽãããã¡ãã»ãŒãžãå°ãã玹ä»ããŸãããã
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A
t our 10th annual Pink Ball held on Saturday, March 9th, we collaborated with one of our sponsors, Caran dâache, to host a âDear Survivorâ corner. All guests had the opportunity to write a personal message to a survivor using the elegant fountain pens created by Caran dâache. Toward the end of the evening, three survivors each chose their favorite message, and the authors were awarded a Caran dâache fountain pen adorned with rubies and diamonds, each worth around 100,000 yen. We thought it timely to share some of these inspiring messages with our readers.
Be strong! Take one steady step at a time.
ç§ã¯ãæ¥æ¬ã§å»é¢ãéæ¥ããŠã
ãå ç§å»ã§ããä»ãŸã§ãããã ã®ä¹³ããã®æ£è ãããšãã£ãã ã«ç ãšéã£ãŠããŸããã圌ãã¯
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I am a doctor in Japan. I have seen many breast cancer patients, and we have battled the disease together. I am continually impressed by their optimism. Most survivors continue to work and pursue their passions and live their life. You are not alone; we are all with you through your journey.
Dear Survivor, It takes a lot of courage and strength to beat cancer and we are very proud of you. It's incredible that you have the perseverance to beat it and wishing you all the best!
Dear Survivor, Whatever your path will be, please enjoy the journey. Love what you do, and do what you love. Love, kisses and cosmic wishes
ãµãã€ããŒãž
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å æãããããšããšãŠãèªãã« æããŸããããªãã®å¿èåãš èŸæ±åŒ·ãã¯ãã°ããããšæã
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ã©ã®ãããªéã®ãã«ãªãããšã ã©ããå°ãã§ã楜ãããŸããã
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ããããšã楜ããã§äžããã æããããŠ
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To everyone fighting breast cancer, Please don't give up and keep up the fight. May my thoughts and prayers be with you.
ã©ã³ã»ãã©ãŒã»ã¶ã»ãã¥ã¢ã»ãã¡ã³ããŒã·ã§ã³ ã®åºéã«ã€ã㊠How you can help Run for the Cure® Foundation
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Across the nation! Letâs build our first Mammo for
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the Cure⢠Bus! Run for the Cure® Foundation is a
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to raising 80 million yen to build â and maintain â our
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first Mammo for the Cure⢠Bus that comes with
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NPOæ³äºº Run for the Cure® Foundation
ã141-0032 æ±äº¬éœåå·åºå€§åŽ3-6-28 ãŠãšã¹ãããŒã¯å€§åŽ6é
(West Park Osaki 6F, 3-6-28 Osaki, Shinagawa-ku, Tokyo 141-0032) TelïŒ03â-â6420â-â0860
Email: inquiries@runforthecure.org
www.runforthecure.org
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