the wellness beacon - april 2012

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

April 2012

It gives me great pleasure to introduce this edition of “The

Wellness Beacon”, the second of a planned series of quarterly

newsletters that will provide a researcher’s perspective on a

diverse range of issues including preventative health and

wellness, fitness, exercise, weight management, and nutrition.

There are two articles presented in this issue. The first article

focuses on health and wellness strategies and ideas for the

prevention and treatment of breast cancer. Over the last

couple of months, a friend and two close colleagues have

been diagnosed with breast cancer so I felt a pressing need to

provide an overview of the current science on the relationship

between exercise, dietary patterns, and breast cancer disease

risk. Knowledge is the best weapon.

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

internal cleansing to promote general health and wellness.

Spring is the perfect time to do some deep cleaning, both in

your home and inside your body. Finally, I’ll provide you with a

delicious, heart-healthy recipe to kick off the season.

Welcome to the second edition of The Wellness Beacon!

Breast Cancer: Lifestyle

Strategies for Prevention and

Survival

In This Issue:

Spring Cleaning Starts on the Inside

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2 April 2012, The Wellness Beacon

Commentary

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

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good maintenance strategies

to ensure continued success.

But, regardless of whether

you’ve abandoned your

health-related New Year’s

goals or achieved them, now’s

the time to make some

springtime resolutions.

Spring is a time of regeneration,

new beginnings, and a renewal

of spirit. It’s also a great time to

get your health in check. With

that said, I encourage you to

start your spring on a healthy

foot.

There are plenty of simple steps

you can take to get healthy.

The first thing you should do is

become better aware of your

health status by getting a

complete screening including

blood pressure, cholesterol,

blood glucose, and body fat

measurements. You should also

evaluate your exercise routine.

Be sure you’re performing

activities you enjoy so you’ll be

motivated to stick with them. If

you like the outdoors, spring is a

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great time to put your

exercise routine into high gear

with some jogging, running, or

cycling. This can help you

jumpstart a weight loss by

getting rid of some of those

excess pounds you might

have put on during the winter

months. Along with exercise,

concentrate on making

healthy food choices and

maintaining a sensible eating

plan. Take some time to visit

your local fresh market and

stock up on vegetables and

fruits. Detoxing is of course

another great option for

getting healthy for spring.

There are tons of ways to do

this naturally. You can initiate

a juice fast for five days (see

page 9), cut back on refined

sugars for a week, or reduce

your alcohol consumption for

a month.

One final note, good health is

not a destination; it’s a

journey. Let get healthy this

spring and stay healthy.

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How are those health-related

New Year’s resolutions going?

Are you losing weight? Have

you reduced the amount of red

meat in your diet? Have you

cut back on alcohol?

Hopefully, your goals for 2012

weren’t so lofty that reality has

set in and forced you to

abandon them. If this is the

case, now it’s time to regroup

and reevaluate your goals,

develop a new and improved

plan of action and jump back

on the bandwagon. Don’t wait

until next year. Now, if you are

one of a lucky 10 percent and

have achieved your goals

hopefully you’ve developed


`

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Breast cancer is the second leading cause of cancer deaths among women in the United States.

At the current rate, 1 in 8 women will be diagnosed with breast cancer in her lifetime. Although

breast cancer development is quite a complex process that is closely linked to genetic factors,

evidence has long suggested that when coupled with regular screening examinations, healthy

lifestyle choices can still greatly influence breast cancer occurrence and survival from the disease.

What We Know About Breast Cancer

Studies show that a healthy lifestyle including regular physical activity and sensible nutrition can

reduce your risk of breast cancer by 30 to 40 percent. Smoking cessation and alcohol abstention

also reduce breast cancer risk. Unfortunately, since there are several factors linked to an

increased risk of breast cancer that are not necessarily under your control (i.e. genetics, family

history, age, race) adopting a healthy lifestyle does not guarantee that you won’t develop the

disease. In fact, some of the healthiest women will still develop breast cancer in their lifetime.

Nonetheless, adequate nutrition and physical activity still play crucial roles in breast cancer

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

vegetables and fruits daily and perform at least 30 minutes of moderate to vigorous physical

activity 6 days a week have a higher 10-year survival rate than those who don’t adhere to such

lifestyle practices. In fact, adhering to these two healthy behaviors can reduce the probability of

death from breast cancer by 50 percent.

Breast Cancer: Lifestyle

Strategies for Prevention and

Survival

By: Nina Cherie, PhD

(continued)


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Physical Activity Considerations

Imbalances in hormone levels can greatly

impact the development of breast cancer,

specifically the female sex hormone estrogen,

which circulates in high quantities within a

woman’s body between puberty and

menopause. Estrogen promotes cellular growth

in the breasts so any factor that increases

estrogen exposure may increase the risk of

breast cancer. Research shows that regular

physical activity in the form of exercise can

reduce estrogen levels in the blood. Three

types of exercise are quite beneficial: 1)

cardiovascular exercise, 2) resistance training,

and 3) mind-body exercise.

Cardiovascular Exercise

Controlling your weight with regular

cardiovascular exercise is a sure way to reduce

your risk of breast cancer or improve your

chance of survival if you’ve already been

diagnosed. Being overweight or obese is

closely associated with an increased risk for

breast cancer as fat cells produce estrogen,

and estrogen levels are highest in obese

women. A daily minimum of 30 to 45 minutes

of moderate-to-vigorous cardio exercise like

power walking, jogging, bicycling, swimming,

and aerobic dance is sufficient for reducing

your risk of breast cancer while about 60

minutes on most days of the week will help

keep your body weight under control. Be sure

that the intensity at which you perform your

cardiovascular exercise exceeds the normal

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demands that you place on your body as more

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

per hour, jogging at 5 miles per hour, bicycling

more than 10 miles per hour, swimming laps)

may lead to the greatest reductions in estrogen

levels.

Resistance Training

Resistance training is a perfect compliment to

cardiovascular exercise for improving breast

cancer survival and reducing risk. A resistance

training program involving light to moderate

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

and very short rest periods between sets (30 to

60 seconds) can reduce body fat, improve

muscular endurance and strength, and speed

up your metabolism which prevents weight

gain and promotes weight loss.

Mind-Body Exercise

Excessive stress promotes poor health and

disease in general. In stressful situations, your

body responds by releasing a hormone called

cortisol. Long-term exposure to cortisol has

devastating consequences that promote Type

II diabetes, high cholesterol, high blood

pressure, and unnecessary weight gain. If you

have been diagnosed with breast cancer,

you’re probably more susceptible to stress. As

such, you may find mind-body exercises like

yoga or Pilates to be extremely beneficial. In

addition to stress relief, implementing mind-

body exercise can also lead to improvements

in your balance, posture, and core stability.


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Nutritional Considerations

In addition to regular exercise, adequate intake

of fresh vegetables and fruits is also important

for reducing breast cancer risk and improving

survival from the disease. You should consume

at least 5 servings of vegetables and fruits but

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

Vegetables and fruits contain essential vitamins,

minerals, and naturally occurring cancer

fighting antioxidants.

You should also consume at least 3 servings of

fiber-rich whole grains (i.e. whole oats, oatmeal,

brown rice, etc.) and healthy fats from cold-

water fish (i.e. tuna, salmon, trout, etc.) and

olive oil. Research suggests that the nutrients

contained in these foods promote estrogen

balance.

The Net-Net

Although a healthy lifestyle with regular physical

activity and sensible nutrition does not

guarantee you won't develop breast cancer or

have a recurrence, such behaviors definitely

put the odds in your favor, even if you’re at risk

from family history or other factors. In addition,

practicing healthy lifestyle behaviors reduces

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your risk of developing other chronic diseases

including heart disease, stroke, type II diabetes,

and high blood pressure which are priceless

benefits.

Learn More About Prevention

The American Cancer Society recommends

yearly clinical breast exams and mammograms

starting at age 40 and continuing for as long as

a woman is in good health. In addition, women

with a family history, a genetic tendency, or

certain other factors should be screened with

MRI in addition to mammograms. Women in

their 20s and 30s should have a clinical breast

exam every three years. In addition, if you are

over the age of 20, you should perform regular

breast self-exams to become familiar with your

breasts and report any changes to your health

care provider. For more information, about

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


Member Spotlight: The Lovely Miss Kerry-Ann

I’m a work in progress. I never had a weight problem before getting

pregnant, or so I thought. As a child I was always thin and as a

teenager I had the body that I’m now trying to get back. I was an

athlete during my high school years so I was very much in shape and

ate whatever, whenever because of that wonderful thing called

metabolism. My fast metabolism allowed me to eat pizza and

cheeseburgers before a game and afterwards I would go home and

eat a wonderfully prepared Jamaican dish, all this without the

consequence of gaining weight. In college, I didn't play any sports but

I continued patterns of unhealthy eating. My heaviest weight during

this time was 180lbs but I wasn’t worried because I considered this to be

thick and sexy. When I felt the need to lose weight, I would diet but

after dieting I’d gain it all back.

So real adulthood arrives and my eating patterns are ridiculous…going

out every other night and abusing alcohol but hey, I don't look fat so

what's wrong with being 190lbs? Nothing was wrong until I found out I

was pregnant. During my pregnancy, I wasn't motivated to work out or

eat right. On July 15, 2009 my highest weight ever was recorded as I

gave birth to my baby girl, 241lbs. How did I get to that weight…well of

course, not working out or eating properly.

I had been in correspondence with Nina back in 2004 (before my

dramatic weight gain) but in 2010 at a whopping 222lbs, I crossed

paths with her again. At this point I was desperate to lose weight and

she was what I needed in my life. Nina gave me the tools that would

get me on track and to where I am now. She taught me how to calorie

count and how it's good to be accountable for everything you put in

your body. She also showed me exercises that would help me reach

my desired goal weight.

“I still remember what 241lbs looked and felt

like and I never want to return to that…”

It’s been two years since I started collaborating with Nina to get on a healthy eating and workout track and I’m

still a work in progress. I have made it to 163lbs but I still have 145lbs on my heart and mind. Although I’ve

slacked off from time to time I still remember what 241lbs looked and felt like and I never want to return to that,

especially with all that Nina has taught me.


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Spring Cleaning Starts on the Inside By: Nina Cherie, PhD

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

me for advice on internal cleansing, especially

during the spring. Internal cleansing is a

method of detoxification and a great way to:

1) jump start your weight loss program, 2)

initiate a lifestyle change (i.e. converting to

vegetarianism or semi-vegetarianism), or 3)

repair and maintain your body for optimal

wellness. However, internal cleansing should

never be used as a primary method of losing

weight or “emptying the colon (large bowel or

large intestine)” especially if the plan is to

continue with bad eating habits and poor

lifestyle practices. With that said, there are

many methods to follow and they don’t have

to come in the form of expensive systems in a

box. One of my preferred methods involves

supplementary cleansing with herbs and/or

herb-based ingredients.

Supplementary Cleansing Options

The use of natural, herb-based fibers and

digestive supplements is a great way to

enhance elimination of toxic substances from

the body by way of the colon. Such

supplements can be used individually or

collectively to produce the desired effect of

detoxification. Some good supplements

include: psyllium, montmorillonite (or bentonite),

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and cascara sagrada. Many systems on the

market contain one or more of these herbal

supplements.

Psyllium is a pure dietary fiber that can be

purchased in the form of hulls or husks. In

medicine, psyllium is often used to treat

constipation and high cholesterol and is the

active ingredient in many over-the-counter

fiber supplements.

Bentonite (liquid) promotes lipid balance and

aids in elimination of toxic wastes from the

body. In medical practice, bentonite is most

commonly prescribed as a method of

detoxification for such conditions as irritable

bowel syndrome and is also used in the

treatment of constipation.

Cascara sagrada is an herbal laxative that

exerts its effects by increasing bowel

movements. This supplement comes in the form

of a pill and should not be consumed in excess

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

can become dependent on it.


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If used individually, each of these herbal

supplements induces a cleansing effect.

However, you could very well partake in a

cleansing program involving a combination of

these supplements at least once a quarter. As

an example, here’s a simple recipe that you

can follow for supplementary cleansing:

In a shaker, add the following ingredients:

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

juice

• 1 to 2 tbsp. of psyllium husks

• 1 tbsp. of liquid bentonite

Shake the contents until the psyllium husks have

completely dissolved and drink the mixture

within a minute or two as the psyllium thickens

up quickly making it difficult to swallow. After

you’ve finished the drink, take one cascara

sagrada capsule by mouth and wash it down

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

temperature). You can follow these steps twice

a day.

Add Fresh Juice

During your supplementary cleansing program

you can also undergo a juice fast. Juice fasting

gives your body an overall boost in essential

vitamins, minerals, and naturally occurring

phytonutrient compounds that promote good

health. You can drink 16 to 40 ounces of fresh

juice each day in 4 to 8 ounce servings. Juice

blends can vary from green leafy and

cruciferous vegetable combinations to those

rich in beta-carotene including broccoli,

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spinach, green/red/yellow pepper, romaine,

tomato, and carrot. For added flavor, you can

also include fresh fruit juices including, apple,

pear, plum, mango, orange, strawberry, and

grape (see page 9 for fresh vegetable and fruit

juice blends recipes).

Things to Consider Before Cleansing

All in all, internal cleansing is a great way to

start your spring on a healthy foot. With that

said, before you attempt to carry out a cleanse

using herbal-based supplements or even a juice

fast, I highly recommend that you first consult

with a trained professional such as a

naturopath in order to ensure that these

methods are appropriately tailored for your

individual needs. The information that I’ve

provided here is for educational and

informational purposes only and is not intended

to diagnose, treat, cure, or prevent any

disease.

Regular supplementation with psyllium can help to

lower cholesterol.


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Recipes for Fresh Juice Blends

Using a juicer to blend fresh vegetables and

fruits is a great way to implement both into your

diet as a large amount of vitamins and minerals

can be obtained in a single serving. For

example, just one cup of fresh carrot juice

provides over 500 percent of the daily-

recommended intake of Vitamin A and a

generous portion of magnesium, potassium,

phosphorus, and iron. Here are five quick and

easy recipes for fresh vegetable and fruit juice

blends that can be consumed daily and as part

of a juice fast:

Juice Blend #1:

1 orange

1 mango

1 apple

Juice Blend #2

1 peach (or 1 plum)

1 apple

1 pear

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Juice Blend #3:

1 apple

3 medium carrots (without greens)

1/2 green pepper, sweet

4 leaves romaine lettuce

1/2 lemon, peeled (optional)

1 tomato

Juice Blend #4

2 medium carrots

1 green pepper

1 red pepper

1 tomato

1 celery stalk

1 mango

Juice Blend #5

2 medium carrots (without greens)

1 celery stalk

1 small sweet potato

1 apple

1/2 lemon (peeled or with skin)

Vegetarian Options: Eliminate turkey bacon;

replace seafood with vegan shrimp and/or

vegan ground crabmeat; replace heavy cream with

vegan creamer; and use imitation chicken stock.

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A Personal Favorite:

Tomato Seafood

Chowder with Turkey

Bacon

What You’ll Need:

• 1 ½ lb. of tilapia (chopped

in small square chunks)

• ½ lb. of shrimp (deveined)

• 4 slices of turkey bacon

(sliced widthwise)

• 1 cup of mushrooms (sliced)

• 1 large red pepper

(chopped in small square

chunks)

• 1 cup of fresh spinach

• ½ quart of low sodium

chicken broth

• ½ cup of heavy cream

• 2 tbsp. of tomato paste

• 2 tsp. of minced garlic (~4

cloves)

• 1 tbsp. of paprika

• 1 tbsp. of onion powder

• ½ tsp. of Italian `

seasoning/herbs

• 1 tsp. of sea salt

• 2 tbsp. of fresh pepper

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How To Prepare:

Brown the turkey bacon in a

saucepan using a nonstick cooking spray. After the bacon has browned, set it aside and

sear the tilapia and shrimp in the left over juices adding more cooking spray, if necessary. After the tilapia and shrimp are

completely cooked, add the mushrooms and red pepper and cook until they are slightly

softened. In a large pot over medium heat, combine broth, heavy cream, tomato paste,

garlic, and seasonings. Bring this mixture to a boil and then stir in the bacon, tilapia, shrimp, mushrooms, and red pepper.

Cook and stir for about 10 minutes and then stir in the spinach. Continue to cook this

mixture on medium heat stirring constantly until it thickens. This delicious recipe makes 4 servings at 425 calories each.

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

For general questions or comments, contact Nina Cherie, PhD Email: [email protected] Website: www.ninacheriephd.com