ILANA KATZ MS, RD, CSSD

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 theUnited 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.

Powerhouse Nutrients:

There have been many studies completed suggesting that the consumption of antioxidants can help prevent or delay the onset of cancer.

Antioxidants are dietary substances that help repair damage in the body or prevent bodily damage.So what is the relationship between cancer and antioxidants? Well, antioxidants help enhance the immune system, keeping the body strong. Also, these nutrients help prevent oxidation, and assist in the removal of precancerous cells. Be sure to consume foods high in Vitamin A, C, E, and foods that are deep red, orange, and green.

Controversial Research:

Cancer is a topic that seems to stump most scientists at varying aspects. It has been found that high fat diets leading to the development of breast cancer is quite controversial. But is it recommended to have a well balanced, healthy diet to decrease risk factors.

Maintaining a healthy immune system is very important in order for the body to fight tumor cells. Eat healthy for healthy body.

“A clear protective effect of increased exercise was found specifically for breast and colon cancers.”

Tips for Breast Cancer Prevention:

Get your breasts screened regularly. In case you are diagnosed with breast cancer, the doctors can catch it in the early stages.
Make healthy food choices to control your weight and maintain a consistent
physical activity regimen.
Avoid using hormone replacement therapy.
Be aware of your family history.
Limit the amount of alcohol you drink. Drink no more than 1 drink per day.

Recipe of the Month:

FRESH ASPARAGUS FRITTATA

A low fat and delicious Frittata! It can be served deliciously with your favorite green salad.

Ingredients: (6 servings)

1 ½ cups cholesterol-free egg substitute
¼ cup skim milk
¼ teaspoon garlic salt
1 cup fresh asparagus cut in 1 inch pieces and cooked
1 cup reduced fat Swiss cheese, shredded
Cooking Oil Spray
½ cup onion, chopped
½ cup red bell pepper, chopped

In a large bowl, combine egg substitute, milk, garlic salt,
asparagus and 1/2 cup of the cheese and mix well.

Spray 10 inch nonstick skillet with cooking oil spray. Add
onion and red pepper to skillet. Sauté until vegetables are crisp-tender.
Reduce heat to low and pour egg mixture in skillet. Cover and cook 16 to 19
minutes or until mixture is set. Sprinkle with remaining cheese. Remove skillet
from heat. Cover; let stand five minutes or until cheese is melted. Cut into
wedges to serve.

Nutritional content: 76 calories, 1 gram of Fat, 11 grams of
Protein, 7 milligrams of Cholesterol, 226 milligrams of Sodium.

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Benefits of Breastfeeding:

It has been proven that there are many benefits to breastfeeding infants due to the antibodies and immunity cells that are passed
from the mother to the baby via breast milk.

It has also been shown that breastfeeding for 1 year or more may be associated with a decreased risk for breast and ovarian cancers.

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Another couple of fun RECIPE SELECTIONS

(I have often had requests to repeat this recipe, amd since we are heading into Fall, I felt this is quite the appropriate time)

Especially for those of us who have a sweet tooth but want to keep their desserts unprocessed — (Compliments from Hungry Girl)

PUMPKIN SMASH (makes 9 servings)

15-oz. can pure pumpkin
12-oz. can evaporated fat-free milk
½ C Eggwhites
½ cup Truvia or Splenda (granulated)
2 tsp. pumpkin pie spice

Combine all ingredients. Pour into a non stick (or use Pam spray) 8” x 8” baking sheet.
Bake at 350⁰ for 45 minutes.

65 calories, 0.5g fat, 81mg sodium, 12g carbs, 1g fiber, 7gsugars, 5g protein

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ALMOND BUTTER BROWNIES

1 cup almond butter
¾ cup mashed pumpkin
1 egg
1/3 cup honey
1 tsp baking soda

Combine all ingredients. Pour into a nonstick (or use Pam spray) 8” x 8” baking sheet. Bake at 350⁰ for 25 minutes. (8 servings)

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ILANA