Blog | Optimal Nutrition For Life

POWER MUFFINS

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Another great muffin recipe from my sports nutrition kitchen:

FLOUR, ALL-PURPOSE 1/3 cup

WHOLE WHEAT FLOUR 1 cup

OATMEAL, DRY regular or instant 1 cup

PROTEIN POWDER, VANILLA 3 tbsp

SUGAR, BROWN packed 1/2 cup

SUGAR, GRANULATED 1/2 cup

BAKING POWDER 1 tbsp

BAKING SODA 1 tsp

CINNAMON, GROUND 1 tsp

SALT 1 tsp

ALLSPICE, GROUND 1/2 tsp

CARROT grated 1 ¼ cups

RAISIN, SEEDLESS 1 cup

MILK, 1% 3/4 cups

BUTTERMILK, LOWFAT ½ cup

RICOTTA CHEESE, LIGHT ¼ cup

SWEET POTATO, MASHED canned ½ cup

CANOLA OIL ¼ cup

VANILLA EXTRACT 1 tbsp

EGG WHITE 1 large

EGG whole 1 large

Directions:

1. Preheat oven to 400 degrees.

2. Combine all dry ingredients in a large bowl.

3. Combine all wet ingredients in another bowl. Mix well.

4. Make a well in the center of the dry ingredients, add wet ingredients and mix

thoroughly.

5. Spray a muffin tin with Pam and fill to 3/4 full. Bake for 20 minutes. Remove from pan immediately and enjoy!

Makes 2 dozen.

1 serving (1 muffin)=156 cals, 4g protein, 28g carbs, 3g fat, 179mg sodium

Bone Injury in Athletes with Inadequate Calcium Intake

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A Personal reflection!

As many of my friends and clients know, I have been dealing with a broken finger on my left hand. I have had multiple surgeries, the last being at end of 2017. Not happy with the result. First words from orthopedics mouth were my bones are in a disastrous state. Really, me, fitness model (well almost, right, lol), nutrition expert (we all know what that means, right?) and even “the professor.” Well, needless to say, pain and bone issues are persistent. My checklist of appropriate solutions has run out. Second opinion – check (still bad bones), hand therapy – check, keeping food logs – check. Ok, last on the list… stay tuned!

Well, just to reflect on the nutrition side of what’s going on here. Perfect nutrition – mmm…. wasn’t that one checked off years ago? So yes, you got me. It was, but it is vital to mention here that one person’s perfect nutrition may be another’s disaster. Nutrition is a very individual concept, and although I know a tremendous amount about the science of metabolism and the value of food as medicine, I am also learning new breakthroughs all the time. I have been teaching clinical nutrition in Life University’s Graduate program for a year or so now. My personal reflection: It turns out, that based on the caloric intake for my individual basal metabolic rate, I am one who at this stage of life and training, a calcium supplement and vitamin D compliment may prove to be essential within my profile. Supplements are not necessary for everyone, and I still work off of the principle that food is one’s most bioavailable source of nutrients and the best medicine for most ailments. Supplements are just that – supplements. And by definition: “to supplement one’s diet in which it lacks.” Not a replacement of good sources of nutrients through food.

So with that said, this may be the perfect place to write about calcium and bone strength:

The science behind my experience:

Bones have a dual function in the storage and use of calcium. Not only do they serve as a reserve tank to replenish blood calcium, but they act as a storage depot for the calcium collected during the growing years. The downside to this, is that as the tank releases calcium into the blood as needed, the bones weaken. After growth, calcium cannot be put back into the bones, and thus the reserve gets depleted as calcium is needed in the blood for its daily functioning. Calcium balance is therefore determined by the intake of calcium through diet to maintain a high blood calcium level and furthermore, to prevent loss of calcium from bones. It is also important to note though, that an intake of excess calcium, does not result in increased calcium retention.

A stress fracture is defined as a partial or complete bone fracture, resulting from the bone not being able to withstand a certain stressor, such as over pounding over time. An accumulation of bone damage which is not adequately repaired simultaneous to decreased bone strength increases the risk of stress fractures.

So Doc… what are you telling me. I do not eat enough calcium? Do I over train? My bones are weak? Unfortunately, with a history of disordered eating, genetics and a endurance training regimen, all of the above play a role. Athletes on low calorie intakes, are likely to have low blood calcium levels, and are at a high risk for bone calcium loss and osteoporosis.

Sound familiar to any of you? … especially female athletes that struggle with their relationship to food? Long term consequences of low calorie intakes, amenorrhea (defined as non existent menstrual cycle for more than 6 months) should consult a sports dietitian (as in, me ;-)) or a sports physician for an assessment. Prevent irreversible bone loss before it is too late. An assessment of calcium intake will be performed. Just some inside information here, a minimum of 800mg per day will be recommended. Furthermore, for females that do have amenorrhea, 1500 mg/day may be recommended. Anything over the daily recommended intake of calcium warrants a calcium supplement. Postmenopausal women athletes are also safe to be on a 1500mg/day calcium regimen. During adolescence, or better described in this case as bone density peaking years, it is essential that athletes get an adequate calcium intake to ensure a maximum reservoir of calcium in the bones throughout life. Excessive sodium, protein and caffeine increase calcium loss, these will therefore be assessed and tweaked in your daily diet as well.

In summary, the following lifestyle changes can help maintain an optimal calcium level in both blood for daily functioning, and bones for maximum reserves:

Under circumstances where dietary calcium requirements cannot be met, a calcium supplement is warranted. Be aware that supplemental calcium is not as bioavailable as calcium from food. Calcium supplements are particularly warranted for people who are lactose intolerant, dislike or are allergic to dairy products, or cannot meet calcium requirements through dietary means in general.
People whose daily diet is too high in protein, sodium and/or caffeine may also benefit from calcium supplementation, although reducing these calcium inhibitors may be a more healthy and appropriate solution.
Taking calcium at bedtime and without food (between meals) may increase the bioavailability because the interference of calcium inhibitors in natural food are hereby prevented (eg. Phytic acid and vitamin C).
Maintaining a recommended vitamin D intake is also essential for bone health. Not only does vitamin D increases the absorption of calcium but it also is an essential nutrient that makes up bone structure and bone density. The most bioavailable source of Vitamin D is sunlight. People with minimum exposure to the sun warrant a Vitamin D supplement. Vitamin D supplements are also recommended when Calcium supplements are prescribed, since both these nutrients increase the absorption of the other.
Regular weight bearing exercises has a positive role in maintaining bone density. Lifting weights is thus vital as a cross training regimen to ensure optimal bone density while endurance training. Other ideas for cross training could include ground reaction forces, such as running, tennis, aerobics and any court sports (stop-start motions) since the ground reaction has a greater effect on bone density than non-ground reactive sports such as swimming and cycling.
Some research has found that calcium supplements are best absorbed in doses of 500 mg or less, thus splitting high supplemental doses into 2 or 3 intakes a day is recommended.

References:

Clinical Sports Nutrition. Louise Burke and Vicki Deaken. 3^rd Edition. McGraw and Hill publishers.
Heaney RP et al. Variability of calcium absorption. Am J Clin Nutr, 47:262-4.
Bennell et al. Risk factors for stress fractures in female athletes. Clin J of Sports Med. 5:229-3

NOVEMBER 2023NEWSLETTER

Published on

Over 200 years ago President Abraham Lincoln
declared the fourth Thursday in November the national day to celebrate
Thanksgiving. In 1941 it became a national holiday.

In 1621 the Pilgrim’s had their first successful
corn harvest, and a celebratory feast was organized. They invited the Native
American allies and had the first celebrated thanksgiving.

Every year families gather on Thanksgiving day to celebrate family, giving to others and what they are most thankful for.
But it is also that time of year, when most of us tug a little harder at our belt buckles – a feat especially
difficult on this post-Thanksgiving Friday.

So, the turkey day leftovers will soon be
overflowing, and the holiday sweets have already started to jam your workplace
and mailbox. The next month will be filled with family gatherings, cocktail
parties, cookie exchanges and elaborate feasts. Simply put, those trying to
battle the bulge will struggle mightily.

If you are concerned about nutrition during this
time, let the tips and recipes in the up and coming newsletters help you stay
realistic about healthy nutrition, yet enjoy the season!! Food is part of our culture, relax,
celebrate, but stay focused on your health and nutrition goals.

—————————————————————————————————–

Quote for the month

“Physical activity is the currency with which you pay for food.”

—————————————————————————————————–

FUN FACTS:

Did You Know??

Almost 20% of all cranberries consumed in the United States per year are eaten on Thanksgiving.
Over 85% of Americans consume turkey on Thanksgiving.
About $3 billion dollars worth of turkeys are sold for Thanksgiving
Benjamin Franklin wanted the national bird to be a turkey.
Turkeys can drown if they look up when it is raining.
A typical Thanksgiving dinner of turkey, stuffing, mashed potatoes, gravy,
sweet potatoes, cranberries, bread, pumpkin pie and one glass of wine has
3,550 calories.

—————————————————————————————————

TALKING TURKEY – KEEP IT SAFE

Sure to be the staple of many holiday meals, turkey is a great addition to your diet. It’s low in fat and high in protein, and a good
source of iron, zinc, phosphorus, potassium and B vitamins. Here are some tips for turkey safety:

A frozen turkey can be bought months in advance and stored
in the freezer. Allow ~24 hours of defrost time for every 5 lbs of turkey. A
20-pound turkey takes 4-5 days to thaw! Never thaw turkey at room temperature.

Stuff your turkey just before you place the bird in the
oven. Allow ½ to ¾ cup stuffing per lb of turkey. The stuffing
must be cooked to a minimum temperature of 165 degrees to be safe.

To roast the perfect turkey, place the bird in a shallow
pan. Insert a meat thermometer into the inner thigh of the bird and roast it in
a pre-heated oven set at 325 degrees. Your turkey is cooked when the
thermometer in the inner thigh reads 180 degrees, and the juices run clear. Be
sure the thermometer is not touching any bones.

On that note…. Overeating on Thanksgiving…

Remember, it takes 3,500 calories to gain a pound. Most
people almost or actually do gain 1 pound from just one meal. Sounds crazy, huh?

Thanksgiving food tends to be exceptionally high in fat, and
body works differently with excess fat than it does with excess carbohydrate and protein.

When we overeat carbs and protein, the body’s initial response is to use the majority of the extra food for energy, storage, and
building of tissues. Smaller amounts are stored as fat. Excess dietary fat is preferentially stored as body fat.

Also, fat consumption does not cause as great an increase in metabolism as carbs and protein as these calories are more easily stored.

But keep in mind that consistently overeating carbs and protein will also lead to weight gain.

HOLIDAY SEASON TIPS

Don’t go to the Thanksgiving dinner hungry: we often eat faster and more when we are
hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.

Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables,
one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.

Turkey- go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol.

Save your appetite for the side dishes and desserts.

Make a conscious choice to limit high fat items: For instance, mashed potatoes are
usually made with butter and milk; green bean casseroles are often prepared
with cream of mushroom soup, cheese and milk and topped with fried onions;
candied yams means cream, sugar and marshmallows. Limit yourself to a smaller
helping size. Moderation is the key to these challenges.

Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free
water to help fill up your stomach and keep you hydrated.

One of the best tips – avoid having too many leftovers as this would mean extraordinary calories multiplied:

SOOOOOO….. Help the Hungry:

Although the US is the wealthiest nation, 13% of the population live in poverty and hunger.

The easiest way to help, is to donate extra food to national nutrition programs, such as food banks. It may not
solve the problem, but it will definitely help.

==============================================================================

REVISING RECIPES

High fat food items are typically traditional for the
holiday celebrations. For instance, mashed potatoes are usually made with
butter; green bean casseroles are often prepared with cream of mushroom soup,
cheese and milk and topped with fried onions; candied yams are loaded with
cream, sugar and marshmallows.

Recipe calls for: Substitute:

1 whole egg 2 egg whites

Sour cream fat free sour
cream or plain light yogurt

Milk skim
or 1% milk

Ice cream low
fat frozen yogurt

Heavy Cream 1:1 ratio of
flour to or 1% skim milk

Whipping cream chilled evaporated
milk, or coolwhip

Cheese, butter or cream of mushroom All these come in lighter versions

If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size.

Again moderation is the key.

==============================================================

Recipe of the Month:

Maple Roasted Sweet Potatoes

Ingredients:

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch
pieces (about 8 cups)

1/3 cup pure maple syrup

2 tablespoons butter, melted

1 tablespoon lemon juice

1/2 teaspoon salt

Freshly ground pepper, to taste

Instructions:

Preheat oven to 400°F. Arrange sweet potatoes in an even
layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon
juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes;
toss to coat. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir
and cook, stirring every 15 minutes, until tender and starting to brown, 45 to
50 minutes more.

Makes 12 servings, ½ cup servings each.

Nutritional Content Per Serving:

96 Calories, 2 grams of Fat, 5 milligrams of Cholesterol,
118 milligrams of Sodium, and high amounts of Vitamin A and Vitamin C.

———————–

BONUS DESSERT RECIPE

PUMPKIN CUSTARD PIES

(serves 6)

1 can, 16 oz., pumpkin

1/2 cup prunes, pitted and finely chopped

1/4 cup frozen apple juice concentrate, thawed

1/4 cup frozen orange juice concentrate, thawed

2 tsp. margarine, reduced calorie

1 cup evaporated skim milk

1/2 cup fat-free egg substitute

1 Tbsp. grated orange peel

2 tsp. pumpkin-pie spice

8 mini (3 1/2 inches in diameter) pumpkins (called Jack-be-little pumpkins)

In a med pan, stir together the pumpkin, prunes, apple, orange juice and margarine. Simmer for 15 mins,
stirring frequently. Transfer to a food processor and add milk, egg subs, orange peel and spice. Process until smooth.

Cut off the tops of each pumpkin about 1 inch down. Scoop out the seeds. Place
the shells in a 13″ X 9″ baking dish. Bake at 350⁰ F for
about 30 mins or until the flesh is tender but the shells are not in danger of
collapsing. Spoon the custard mixture into the shells. Bake at 350 degrees for
about 30 minutes or until a knife inserted near the center of custard comes out clean.

Nutritional information per serving:

Calories: 106 Fat: 1g

Cholesterol: 1 mg Sodium: 74mg

Fiber 2g Carbohydrate: 18g

NOVEMBER 2023NEWSLETTER

Published on

Over 200 years ago President Abraham Lincoln
declared the fourth Thursday in November the national day to celebrate
Thanksgiving. In 1941 it became a national holiday.

In 1621 the Pilgrim’s had their first successful
corn harvest, and a celebratory feast was organized. They invited the Native
American allies and had the first celebrated thanksgiving.

—————————————————————————————————–

Quote for the month

“Physical activity is the currency with which you pay for food.”

—————————————————————————————————–

FUN FACTS:

Did You Know??

Almost 20% of all cranberries consumed in the United States per year are eaten on Thanksgiving.
Over 85% of Americans consume turkey on Thanksgiving.
About $3 billion dollars worth of turkeys are sold for Thanksgiving
Benjamin Franklin wanted the national bird to be a turkey.
Turkeys can drown if they look up when it is raining.
A typical Thanksgiving dinner of turkey, stuffing, mashed potatoes, gravy,
sweet potatoes, cranberries, bread, pumpkin pie and one glass of wine has
3,550 calories.

—————————————————————————————————

TALKING TURKEY – KEEP IT SAFE

Stuff your turkey just before you place the bird in the
oven. Allow ½ to ¾ cup stuffing per lb of turkey. The stuffing
must be cooked to a minimum temperature of 165 degrees to be safe.

On that note…. Overeating on Thanksgiving…

Remember, it takes 3,500 calories to gain a pound. Most
people almost or actually do gain 1 pound from just one meal. Sounds crazy, huh?

Thanksgiving food tends to be exceptionally high in fat, and
body works differently with excess fat than it does with excess carbohydrate and protein.

Also, fat consumption does not cause as great an increase in metabolism as carbs and protein as these calories are more easily stored.

But keep in mind that consistently overeating carbs and protein will also lead to weight gain.

HOLIDAY SEASON TIPS

Don’t go to the Thanksgiving dinner hungry: we often eat faster and more when we are
hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.

Turkey- go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol.

Save your appetite for the side dishes and desserts.

Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free
water to help fill up your stomach and keep you hydrated.

One of the best tips – avoid having too many leftovers as this would mean extraordinary calories multiplied:

SOOOOOO….. Help the Hungry:

Although the US is the wealthiest nation, 13% of the population live in poverty and hunger.

The easiest way to help, is to donate extra food to national nutrition programs, such as food banks. It may not
solve the problem, but it will definitely help.

==============================================================================

REVISING RECIPES

Recipe calls for: Substitute:

1 whole egg 2 egg whites

Sour cream fat free sour
cream or plain light yogurt

Milk skim
or 1% milk

Ice cream low
fat frozen yogurt

Heavy Cream 1:1 ratio of
flour to or 1% skim milk

Whipping cream chilled evaporated
milk, or coolwhip

Cheese, butter or cream of mushroom All these come in lighter versions

If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size.

Again moderation is the key.

==============================================================

Recipe of the Month:

Maple Roasted Sweet Potatoes

Ingredients:

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch
pieces (about 8 cups)

1/3 cup pure maple syrup

2 tablespoons butter, melted

1 tablespoon lemon juice

1/2 teaspoon salt

Freshly ground pepper, to taste

Instructions:

Makes 12 servings, ½ cup servings each.

Nutritional Content Per Serving:

96 Calories, 2 grams of Fat, 5 milligrams of Cholesterol,
118 milligrams of Sodium, and high amounts of Vitamin A and Vitamin C.

———————–

BONUS DESSERT RECIPE

PUMPKIN CUSTARD PIES

(serves 6)

1 can, 16 oz., pumpkin

1/2 cup prunes, pitted and finely chopped

1/4 cup frozen apple juice concentrate, thawed

1/4 cup frozen orange juice concentrate, thawed

2 tsp. margarine, reduced calorie

1 cup evaporated skim milk

1/2 cup fat-free egg substitute

1 Tbsp. grated orange peel

2 tsp. pumpkin-pie spice

8 mini (3 1/2 inches in diameter) pumpkins (called Jack-be-little pumpkins)

Nutritional information per serving:

Calories: 106 Fat: 1g

Cholesterol: 1 mg Sodium: 74mg

Fiber 2g Carbohydrate: 18g

OCTOBER 2023NEWSLETTER

Published on

Celebrate (Food) Culture and Diversity this October

What foods do you traditionally enjoy with your family? Everything from what you eat to what time of day you eat to what utensils you use (or don’t use!) contributes to your personal food culture. Food brings people together for festivals, weddings, birthdays, and simple social gatherings or romantic dates.

Take a chance this month to celebrate cultural diversity and embrace the nutritional aspects of a culture you have always been interested in trying. Grab some friends and make it an adventure. You may just find a fruit or vegetable you have never had before and love it! And if you do, you just have more diversity to add to your own diet.

What are some interesting foods you may want to experiment with?

Buddha’s Hand: Although it may look odd and almost like a hand, this fruit provides a significant amount of lemony zest for a variety of recipes. This hand is packed with vitamin C and antioxidants and makes a wonderful garnish or interesting centerpiece. Check your local Whole Foods for this divine fruit.

Manoomin is often mistaken for rice but is more similar to corn. It is indigienous to North America and harvested around the Great Lakes. This is an heirloom plant grown, harvested, and protected by Native Americans. If you are looking for a new rice-like ‘grain’ to incorporate into recipes, you will want to check online to find out where to buy this special crop.

Lopsided, uneven, and maybe ugly to some, the Ugli Fruit can be found in a number of grocery stores. Ugli fruit has vitamin C, antioxidants, fiber, and is easier to peel than one might think.

If you like grapefruit or tangerines, you might want to give this beauty a try. These ears are found on the side of trees and not animals so don’t be worried by their appearance. Wooded Ear Mushrooms are a source of vitamins B, C, and D as well as iron. You may encounter these mushrooms in Asian cuisine so the next time you’re at out for an Eastern-inspired restaurant, look to see if you can sample these strange looking creatures.

Fitness Corner: Finding the Exercise that is Right for You!

“Working out is soooo much fun!” is something we have probably all heard at one time or another and wondered what that person was trying to really convince us of. Truth is, they were most likely being honest and wanted to share their enthusiasm or they, as your biggest cheerleader, wanted to motivate you to find a fitness activity you would also enjoy.

“But I don’t like working out” you might say to this person. But, maybe you just haven’t found the right exercis for you. After all, we all have different interests. This month is about being adventurous- trying out new foods and ways to burn calories. This month, what are you going to try to burn more calories?

If You Love…	You Might Try…
Dancing	ZumbaBallroom Dancing Lessons (and don’t worry if you don’t have a partner, you tend to meet a lot of others who are looking for someone to dance with at dance lessons) Bellydancing or Bollywood dancing Ballet, hip hop, or tap dancing lessons Spend more nights out at your favorite dancing club with friends and family inspiring them to get in shape while having fun
Watching Television	Get up and move during the commercials and even during the show. If you have hand weights, do some curls or if you have a cardio machine, like a treadmill, watch your favorite show while burning calories.
Playing Videogames	Consider the fun new ‘video games’ on the Xbox, Wii, and PC. There are games geared towards fitness or just having fun (like Dance Central that gets you dancing to your favorite hits without realizing you broke a sweat).
Golfing	Walking instead of riding to the next swing.
Animals	Horseback riding, especially English Riding, which tones those legs from standing up and sitting back down repeatedly.Pet walking/sitting for your friends or neighbors. Being around animals has positive health benefits but walking multiple pets around the neighborhood and playing with them can definitely help burn some extra calories.
Swimming	Consider ramping it up by doing pool exercises or joining aquatic aerobics. If you’re already in the pool, why not?
Walking	Add your arms, walk a bit faster, or consider wrist/hand/ankle weights for added resistance.

Everything you do adds up so remember to turn on some fun music while you’re cooking, cleaning, or doing yard work and move around more than you usually would. Take the stairs at work. Park further away. You might be surprised, if you tracked all of those calories, how many extra you burned off!

Recipe of the Month: Pumpkin or Squash Stew

Serves 6

1 medium onion, diced (1 cup)
2 Tbs. olive oil, divided
1 red bell pepper, cut into 1-inch dice
2 cloves garlic, minced (2 tsp.)
1 tsp. chili powder
1 tsp. ground cumin
½ tsp. dried oregano
1 16 oz. jar tomatillo salsa
1 15-oz. can hominy, rinsed and drained
¾ tsp. salt
1 3- to 4-lb. pumpkin, either sugar pie, cheese, red kuri, kabocha, or buttercup squash
2 oz. grated sharp Cheddar cheese (½ cup packed)

DIRECTIONS

Preheat oven to 350°F. Heat 1 Tbs. oil in pot over medium heat. Add onion, bell pepper, and garlic. Sauté 7 minutes, or until softened. Stir in chili powder, cumin, and oregano, and cook 3 minutes more, or until spices darken.
Add tomatillos, hominy, ı/2 cup water, and salt. Cover, and bring to a boil. Reduce heat to medium-low, and simmer, partially covered, 10 to 12 minutes, or until tomatillos are softened. Uncover, and cook 5 minutes more to thicken stew, if necessary.
Meanwhile, cut top of pumpkin around stem to make lid. Scoop out pumpkin seeds and strings. Rub inside of pumpkin with remaining 1 Tbs. oil, and sprinkle generously with salt. Sprinkle cheese in bottom of pumpkin.
Fill pumpkin with stew, then top with pumpkin lid. Place on parchment-covered baking sheet and bake 1 ½ to 2 hours, or until pumpkin flesh is fork-tender. Remove from oven; let stand 5 minutes.
Scoop stew, including pumpkin, into bowls and serve hot.

Per serving :

cals: 221 protein 6g Total fat 9g Sat Fat 3g Carbs 31g chol 10 mg sodium 677 mg

Fiber 6g sugar 10g

Breast Cancer Awareness

All around the world October is recognized as the Breast
Cancer Awareness Month. This newsletter is to not only to recognize those
who have experiences this tragic disease, but also to show that awareness may
lead to prevention, or at least being able to catch it at an early stage.

Unfortunate Facts: Next to skin cancer, breast cancer is the most common cancer among women today. It is also one of the leading causes of death among all women in the United States.

Cancer also still remains the second leading cause of death in the United States.

The Center for Disease Control and Prevention reports that over 202,000 women are diagnosed with breast cancer yearly and this results in over 40,500 deaths yearly due to breast cancer.

To lighten up what you can do – do not forget your annual physical and Mammogram:

The Mammogram Poem

[Anonymous]

(This poem has been around for awhile, and in honour of October being breast awareness month, I thought it may be a great time to repost)

For years and years they told me,
Be careful of your breasts.
Don’t ever squeeze or bruise them.
And give them monthly tests.

So I heeded all their warnings,
And protected them by law.
Guarded them very carefully,
And I always wore my bra.

After 30 years of astute care,
My gyno, Dr. Pruitt,
Said I should get a Mammogram.
“O.K,” I said, “let’s do it.”

“Stand up here real close” she said,
(She got my boob in line,)
“And tell me when it hurts,” she said,
“Ah yes! Right there, that’s fine.”

She stepped upon a pedal,
I could not believe my eyes!
A plastic plate came slamming down,
My hooter’s in a vice!

My skin was stretched and mangled,
From underneath my chin.
My poor boob was being squashed,
To Swedish Pancake thin.

Excruciating pain I felt,
Within it’s vice-like grip.
A prisoner in this vicious thing,
My poor defenseless tit!

“Take a deep breath” she said to me,
Who does she think she’s kidding?!?
My chest is mashed in her machine,
And woozy I am getting.

“There, that’s good,” I heard her say,
(The room was slowly swaying.)
“Now, let’s have a go at the other one.”
Have mercy, I was praying.

It squeezed me from both up and down,
It squeezed me from both sides.
I’ll bet SHE’S never had this done,
To HER tender little hide.

Next time that they make me do this,
I will request a blindfold.
I have no wish to see again,
My knockers getting steamrolled.

If I had no problem when I came in,
I surely have one now.
If there had been a cyst in there,
It would have gone “ker-pow!”

This machine was created by a man,
Of this, I have no doubt.
I’d like to stick his balls in there,
And see how THEY come out.

WISHING YOU A HEALTHY MONTH !!

ILANA