Inflammatory Breast Cancer

Grocery Shopping, the smart way

By: Amber Downing

downing_am@yahoo.com

Grocery stores are generally designed to mess up your diet. Before shopping, make a list and stick with it. It is important to keep a running list throughout the week in order to get everything. Try to go to the grocery store only once a week. This will require you to plan meals and snacks ahead of time.
Don’t go to the store hungry. It happens to everyone sometimes, but try to avoid it. You may or may not have noticed that the healthy food are around the perimeter of the store. Stick around there. Choose low calorie foods with lots of nutrients such as fresh vegetables and fruits, nonfat dairy, lean meats and whole-grain bakery items.
Within the interior aisles, stick with wholesome foods like rice, beans and pasta. Avoid nearly everything else. Most convenience foods are packed with extra sugar, fats or both. If you do buy processed foods, read the labels and choose ones that have less fat, sugar and calories.
Don’t buy problem foods that once you open them, you will finish. Turn down samples at the store. Try choosing a checkout line without candy displays.
Meats

-Lean cuts often end in “round” or “loin”

-Leaner grades are “select” or “choice”

-Buy well trimmed meats

-Buy modest portions (4 ounces is the size of a deck of cards)

Poultry

-Choose skinless chicken or turkey

-Choose light or white meat

Dairy

-Milk provides important vitamins and nutrients, but choose 1% or less

-Try a low fat cream cheese, sour cream

-Buy soft margarines without trans fats

Frozen Foods

-Pick frozen vegetables without sauce

-Go easy on breaded and fried foods

-When shopping for ice cream, try frozen yogurt, sherbet or sorbet

Canned fruits and veggies

-These foods are often higher in sugar and sodium than their fresh and frozen cousins

-Look for “packed in fruit juice” or unsweetened”

Pasta, Rice and Grain

-Go for whole grain

-Egg noodles are low in fat and cholesterol

-Brown rice has slightly more nutrients and more fiber than other rices

-Watch out for sodium and fat in rice mixes

Bread

-Just because bread is wheat, doesn’t mean it is whole grain

For recipes made available at the meeting, contact Amber Downing downing_am@yahoo.com

Reference: The American Dietetic Association’s Complete Food and Nutrition Guide

Cancer Survivorship Part 1

By Amber Downing

downing_am@yahoo.com

The Tuesday, July 15th meeting was led by Judy Jeanes on the topic of cancer survivorship. She is planning two to three additional meetings on cancer survivorship over the next couple of months.

Jeanes says after completing treatment, many cancer survivors feel “It is the best of times. It is the worst of times”. They may feel like celebrating, but also might not know what to do next. She suggests keeping an eye on the future with goals. Also, Jeanes recommends each survivor fill out A Prescription for Living and keeping it on hand for new doctors. The form asks questions like what specific kind of chemotherapy and/or radiation treatment the patient received and how much.

When asked her definition of a survivor, Mary Martinez said, “keeping it together and moving on with your life”.

“I feel like we become survivors the minute we find out we have cancer,” Jeanes said.

Jeanes discussed physical and psychological concerns a survivor may encounter after finishing treatment. She recommends journaling or writing about fears in order to properly address them rather than repress them.

The big pound losers for this week were: Sue Duffy, Claudette Hagle, Betty LaMarche, Sharon Mathis, Dean Sims, Pat Tolman and Vicki Williams.

Jeanes offered several handouts at the meeting. Here is one, but more are forthcoming. Also, links made available by Jeanes have been added to the links column.

Recipe Modifications for Healthier Living

At the July 8th meeting, Carrie Demscher discussed recipe modifications for reducing fat and calories. Often ingredients can be substituted which maintain flavor while decreasing amounts of sugar and fats.

Here’s a list of recommendations discussed at the meeting. Recipe Modifications.

There was a total loss of ten pounds since last week. The ladies who lost weight were: Duffy, Sims, Roberts, Hollingshead, Martinez and Tolman.

Fruits and Veggies Meeting

By Amber Downing
downing_am@yahoo.com
The June 17th Pink Essentials meeting was led by Emily on the topic of Fruits and Vegetables. She focused on providing practical information to fit into daily life like how to pick and store produce.

“I want you to get your biggest nutrition bang for your buck,” Emily said.

Many people forget that fruits and vegetables have lots of water in them. Every chemical and biochemical reaction in the body requires water. Water intake also helps with weight management.

Produce is filled with fiber. Many researchers say soluble fiber may also lower LDL cholesterol.

Look in the Tips sections for “Produce Pointers” as provided by Emily at the meeting.

Congratulations to all eight losers this week! Sue Duffy, Claudette Hagle, Mary Hollingshead, Betty laMarche, Mary Martinez, Sharon Mathis, Marie Milleage and Nancy Roberts all lost weight this week.

Portion Sizes Meeting

Amber Downing
downing_am@yahoo.com

Tuesday June 10th.
Today’s meeting was about portion sizes. Most Americans confuse portions with servings.
“A serving size is a measurement that has typically been researched and researched by the Food and Drug Administration,” Brandi Matous said.
The women in the meeting attempted to measure 3/4 cup of Cheerios (one serving) without a measuring cup to see how good they were at deciphering serving sizes. Most women were fairly accurate in their measurement.
Hundred calories packs of snack mixes, cookies and candy bars were handed out to show the proper serving sizes of snacks.

Brandi handed out awards to the survivors with perfect meeting attendance. The women who have attended all of The Pink Essential meetings are: Ruthie Chalmers, Sue Duffy, Mary Hollingshead, Betty Lamarche and Mary Martinez.

The Pink Essentials group has lost a total of 123 pounds. The average meeting size is 16 people. The winner of this week’s raffle was Mary Martinez. She won a food scale to measure food servings. Next week’s meeting will be about fruits and vegetables. We’ll discuss what’s in season when and demonstrate smoothie making.

Which MUFA is your favorite? 1) Nuts and seeds 2) Oils 3) Avocado 4) Chocolate 5) Olives View Results Make your own poll