Avoid Halloween Pit Falls

When you're trying to lose weight, the prospect of looming treats can be scarier than watching a horror flick during a thunderstorm.

• Resist the sales on the five-pound bag of chocolate.
• Buy candy the day before or the day of Halloween and never open the bags of candy until the trick-or-treaters come.
• Buy candy you don't like.
• Don't buy candy at all. Check out your local party or dollar store for some inexpensive treats.
• Get rid of the candy on Halloween night. If you have left over candy, get rid of it!

Celebrating Sooz!

Toay we celebrate Sooz's exceptional work on bringing her cholesteral down. She recently found out that her total cholesterol dropped from 239 to 162. Her Triglycerides went from 257 to 128; LDLs went from 129 to 84; VLDLs dropped from 53 to 26; and her HDLs dropped from 59 to 52. Way to go Sooz! We are so proud of your dedication to being healthy!

Broccoli Sprouts May Prevent Skin Cancer

Researchers say that an extract made from broccoli sprouts may prevent skin cancer when applied directly to the skin. Voice of America's Jessica Berman reports scientists say broccoli contains a chemical that stimulates the body's natural anti-cancer ability.

To read the full story click here.

New York Times Reports Schools Improve on Nutrition & Fitness

A survey by the Centers for Disease Control and Prevention elicited cheers from public health and education officials concerning schools taking active steps to reduce obesity and encourage nutrition.

The survey, which is conducted every six years, shows that more schools than six years ago offer salads and vegetables and that fewer permit bake sales. More states and school districts insist that elementary schools schedule recess and that physical education teachers have at least undergraduate training. More states have enacted policies to prohibit smoking at school and to require courses on pregnancy prevention.

Perhaps most striking, 30 percent of school districts have banned junk food from school vending machines, up from 4 percent in 2000. Schools offering fried potatoes in their cafeterias declined, to 19 percent from 40 percent.

To read the full story from the New York Times, click here.

A Tragic Risk of Weight-Loss Surgery

A review of thousands of patient records has turned up a previously unknown risk associated with a popular weight loss operation — suicide.

But a review of nearly 17,000 weight-loss surgeries performed in Pennsylvania from 1995 to 2004 has yielded a surprising finding. Of the 440 deaths in the group, 16 were due to suicide or drug overdose, according to the University of Pittsburgh researchers who reviewed the data. Based on the suicide rate in the general population, no more than three suicides should have occurred in the group, the study authors say. More troubling is the fact that another 14 of the drug overdoses that were reported likely include some suicides, suggesting that the real suicide rate was even higher. “There is a substantial excess of suicide deaths, even excluding those listed only as drug overdose,'’ the researchers noted.

To read the full article click here.

Take An Active Role in Fighting Breast Cancer

I just read an article from the Houston Chronicle regarding breast cancer. This article is important to read:

Reducing the risk for breast cancer is part healthy living and part vigilance about screening for the disease. Doctors recommend a colorful, balanced diet of fruits, vegetables and whole grains. But no matter how many blueberries or broccoli bunches a girl eats, there remains some fundamental bad news when it comes to dodging breast cancer.

Risk factors

• Age: "If you look at women diagnosed with breast cancer, the vast majority have no other risk factor," Bevers said.
• Family genes or history: Doctors pay particular attention to close relatives, especially fathers, and mothers, sisters and daughters who had premenopausal cancer.
• Hormones: Periods that started before age 12 or ended after age 55. Women who never had children or had the first child older than 30. Estrogen and progesterone hormone mixes taken for menopause.
• Breast biopsies: It's not so much the biopsies but the condition that required them or a diagnoses such as lobular carcinoma in situ. A run-in with cancer earlier in life is also a risk to consider.
  

Risk categories and tips

• Average risk: This group has few risk factors, but, well, we are all getting older by the minute. Maintain a body mass index of less than 25. Eat 5 to 9 servings of fruit and vegetables daily. Go easy on the red meat. Exercise at least 45 minutes five days a week since regular exercise can reduce the risk by 10 to 25 percent, Bevers said. Do not drink more than seven alcoholic drinks a week. Minimize use of hormone therapies for the symptoms of menopause.
• Increased risk: This group has more risk factors including a prior history of breast cancer, breast biopsies, or diagnoses such as lobular carcinoma in situ. Reduction tips include drug therapies. There are serious risks and varying opinions about the efficacy, so patients should consult their doctors and carefully make a decision. For some patients, drugs such as tamoxifen or raloxifene, recently FDA approved, can reduce risk, Bevers said.
• High risk: Group includes carriers of an abnormality in the breast cancer genes, and family history, especially of a mother or sisters with premenopausal breast cancer. For women at really high risk levels, running, eating spinach and abstaining from alcohol probably won't tip the scales much. But they can't hurt, doctors said. In addition to drug therapies, doctors and patients also consider prophylactic mastectomy, said Dr. Banu Arun, associate professor of breast medical oncology and co-director of clinical cancer genetics at M.D. Anderson. "It comes down to the patient's preference and choice," she said. "We are there to give them the facts in detail."
  

Susan G. Komen for the Cure screening guidelines:

• Age 20: Monthly self breast exams. Know your body.
• Age 20-39: In addition to self exams, exam by a physician every three years.
• Age 40: Mammography annually
• Note: Those at high risk should have a clinical breast exam every six months, MRI screening and ovarian screening.
  

October is Vegetarian Awareness Month

October is Vegetarian Awareness Month. In honor of this month, we will be posting vegetarian recipes (see below).

Vegetarianism is the practice of a diet that excludes all animal flesh, including poultry, game, fish, shellfish or crustacea, and slaughter by-products. There are variations that admit dairy products, eggs and/or products from animal labor such as honey. Many vegetarians also choose to avoid wearing clothing that has involved the death of animals, such as leather and fur.

Veganism in comparison, excludes all animal products from diet and in some definitions from attire also, whether or not the production of clothing or items has involved the actual death of an animal (dairy, eggs, honey, wool, silk, down feathers, etc.).

A generic term for both Vegetarianism and Veganism as well as for similar diets is "Plant-based diets".The reasons for choosing Vegetarianism, beyond simple personal choice, may be related with moral, religious, cultural, ethical, aesthetic, environmental, social, economic or political convictions, as well as with health concerns.

The American Dietetic Association and Dietitians of Canada have stated: "Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals."

Some studies suggest that vegetarian food helps keep body weight under control and reduces risk of Heart diseases. American vegetarians tend to have lower body mass index, lower levels of cholesterol, lower blood pressure, and less incidence of heart disease, hypertension, some forms of cancer, type 2 diabetes, renal disease, osteoporosis, dementia such as Alzheimer’s Disease and other disorders that may be diet-related. The health of a group of 27,000 vegetarians is currently being followed at a UK centre of the European Prospective Investigation into Cancer and Nutrition (EPIC), the largest study of the long-term effects of vegetarian diet.

Although potentially diet related, most studies do not control for other lifestyle variables that typically coexist with vegetarianism, for example increased exercise as part of a general concern for physical well being that often accompanies the adoption of a vegetarian lifestyle.

TABOULI

1/2 cup cooked bulgur wheat
1 cup boiling water
1 tomato
1/2 cup chopped fresh parsley
2 tbsp. fresh lemon juice
1/8 tsp. garlic powder
1/4 cup chopped scallions

Pour boiling water over bulgur in mixing bowl. Cover and let sit for one hour. Pour bulgar into fine mesh strainer. Press bulgur with hands to remove as much water as possible. Place drained bulgur in bowl. Add remaining ingredients. Toss to mix. Cover and refrigerate at least 2 hours. Recipe equals three servings.
Each serving equals 1 occasional starch and 1/2 vegetable.

Learn How to Make Lasting Changes in Your Habits

Healthy Inspirations at Club Northwest is hosting a wellness workshop series as an added benefit of your program. These workshops are complimentary. They are our gift to you.

WHO: Nancy Yonally, Behavioral Change Specialist and Competitive Athletics, Gait (stride) Analysis

WHAT: Learn how to make lasting changes in your habits and have your stride analyzed to find the type of footwear that suits you best

WHEN: Friday, October 12 from 6:30 p.m. to 8:00 p.m.

WHERE: Club Northwest Media Center

WHY: To provide advanced wellness information to you from your team of lifestyle consultants, and from experts in the field.

Starbucks coffee and tea will be served.

Please RSVP by phone 471-2224 or by e-mail.

Healthy Inspirations Members Contribute to Crop Walk

Healthy Inspirations members raised $145 to help feed the hungry in Josephine County and around the world.