How Do I Lower My Risk of Breast Cancer - If You're in Your 40s.....

Most experts on cancer and diet recommend at least 10 servings of fruits and vegetables per day.
Women in their 40s need to be more vigilant than ever about their breast screening as cancer rates start to increase at this time of life: The probability of a woman in her 40s developing the disease is 1 in 70. Implementing healthy habits such as these becomes even more important.

1. Schedule an annual mammogram and clinical exam, and check your own breasts. The American Cancer Society recommends that women age 40 and older get a mammogram and a clinical breast exam every year. Also, stay familiar with your own breasts: If you notice any changes, tell your doctor about them immediately. Chances are good that any changes you notice, such as fibrocystic breast changes are harmless, but it's still essential to have anything new or unusual checked out.

2. Drink less alcohol. “This means no more than one drink per day,” says Anne McTiernan, MD, PhD, director of the Prevention Center at the Fred Hutchinson Cancer Research Center in Seattle and coauthor of Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk of Breast Cancer. “Alcohol use increases your risk for breast cancer.”

3. Eat a healthy diet. Dr. McTiernan points out that while the relationship between diet and cancer is far from established, research suggests that a plant-based diet is associated with reduced risks for several cancers. The National Cancer Institute has for many years recommended that members of the general population eat at least five servings of fruits and vegetables per day, but Dr. McTiernan points out that most experts on cancer and diet recommend at least double that amount. Focus especially on eating a variety of brightly colored vegetables and fruits, as these contain the highest concentrations of vitamins. Limit your intake of red meat to 4 ounces (about the size of a deck of cards) per day on average. Dr. McTiernan also recommends avoiding meats such as sausages and bologna. “The chemicals that are used to process the meats have been found to cause several kinds of cancers,” she notes. Strive also to minimize your intake of high-calorie foods such as sugary drinks, juice, desserts, and candies, as well as refined breads and chips.

4. Stay active. Studies suggest that exercising three to four hours per week at moderate or vigorous levels can reduce your risk of breast cancer by about 20%. “We found in the Women’s Health Initiative that there was a benefit to exercising in middle to late years even in women who were inactive when young,” says Dr. McTiernan. And you don’t have to be Dara Torres to reap the benefits: Activities like brisk walking, biking, dancing, or any exercise that raises your heart rate above its baseline level for at least 20 minutes and makes you sweat are beneficial.

5. Consider chemoprevention. If you’re at high risk of getting breast cancer, ask your doctor whether you’re a good candidate for chemoprevention. Tamoxifen is approved for use in premenopausal women at high risk of developing breast cancer. “While the average woman should not take a drug to reduce the risk of breast cancer," explains Julie R. Gralow, MD, director of breast medical oncology at the University of Washington and Fred Hutchinson Cancer Research Center in Seattle, "I would consider them for a woman who’s had a biopsy that shows an increased risk for development of cancer."

MORE TO CONSIDER: Avoid unnecessary exposure to cancer-causing substances. Radiation and some chemicals are known to cause cancer, says Dr. McTiernan. “Make sure that any physician who orders an X-ray for you, especially high dose ones like CT scans, knows how many previous X-rays you have had,” advises Dr. McTiernan. “If it is not an emergency situation, ask if there is an alternative examination that would suit your situation, such as an ultrasound or MRI, neither of which involves radiation. (Your doctor can help you weigh the relative risk of momentary exposure to radiation versus not having an X-ray or CT scan that may be medically necessary.) “Also,” adds Dr. McTiernan, “if you work in an industry or occupation where you are exposed to radiation or chemicals, be very careful to follow the regulations of your company and the U.S. Occupational Safety and Health Administration.” Scientists have identified more than 200 potential breast carcinogens. Learn more about them in this broad analysis of existing research from the American Cancer Society. As a basic rule of thumb, when faced with food, cosmetics, or household products that are loaded with preservatives or other artificial substances, opt when possible for products containing mostly natural ingredients. Breast cancer experts also advise that you educate yourself about the reality behind all those breast cancer myths out there.

Breast Cancer Quiz

Taken from Health.com

How Do I Lower My Risk of Breast Cancer - If You're in Your 30s.....

Breast cancer rates for women in their 30s are still relatively low, but this is the time to get serious about monitoring your breasts for any changes. Here’s some good breast-healthy behavior to cultivate during this decade.

1. Get a clinical breast exam every three years. Also monitor your own breasts, and if you notice any changes, alert your doctor. If you’re at high risk due to a close family history, your doctor may want you to start getting annual mammograms and MRIs as well.

2. Drink less alcohol. “This means no more than one drink per day,” says Anne McTiernan, MD, PhD, director of the Prevention Center at the Fred Hutchinson Cancer Research Center in Seattle and coauthor of Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk of Breast Cancer. “Alcohol use increases your risk for breast cancer.”

3. If you have children, breast-feed them for at least six months. Some studies suggest that breast-feeding may slightly lower breast cancer risk, particularly if a woman continues breast feeding for 1.5 to 2 years. A recent study by researchers at the Fred Hutchinson Cancer Research Center showed that breast feeding for six months or longer reduced the risk of low grade, slow-growing breast cancer by 20%, while the risk of triple-negative disease was cut by 50%.

4. Avoid eating too much red and processed meat. Limit your intake of red meat to 4 ounces (about the size of a deck of cards) per day on average, says Dr. McTiernan. She also recommends avoiding meats such as sausages and bologna. “The chemicals that are used to process the meats have been found to cause several kinds of cancers,” she notes. Strive also to eat 10 servings of fruits and vegetables a day and minimize your intake of high-calorie foods such as sugary drinks, juice, desserts, and candies, as well as refined breads and chips.

5. If you’re at high risk of getting breast cancer, ask your doctor whether you’re a good candidate for chemoprevention. Tamoxifen is approved for use in premenopausal women at high risk of developing breast cancer. “While the average woman should not take a drug to reduce the risk of breast cancer," explains Julie R. Gralow, MD, director of breast medical oncology at the University of Washington and Fred Hutchinson Cancer Research Center in Seattle, "I would consider them for a woman who’s had a biopsy that shows an increased risk for development of cancer."

6. Stay active. Studies suggest that exercising three to four hours per week at moderate or vigorous levels can reduce your risk of breast cancer by about 20%. Whether it's brisk walking, biking, dancing, or jogging, work to keep your heart rate above its baseline level for at least 20 minutes at a time.

MORE TO CONSIDER: Can stressful life events increase your risk of breast cancer? The relationship between attitude, outlook, mood, and breast cancer is up for debate, but a recent Israeli study of women under the age of 45 found that exposure to several stressful life events, such as the divorce or death of parents before 20 years of age, was associated with breast cancer. “Experiencing more than one [negative] meaningful life event...is a risk factor for breast cancer among young women,” the authors, from Ben-Gurion University of the Negev in Beer Sheva and Haifa University in Haifa, Israel, wrote. “On the other hand, general feelings of happiness and optimism can play a protective role against the disease.” Sounds simple enough: Don't worry, be happy, avoid breast cancer. But Ronit Peled, PhD, MPH, the lead author of the study and an epidemiologist at Ben-Gurion University of the Negev, notes that simply being optimistic and having positive feelings are not enough to prevent breast cancer. But happiness and optimism, she adds, along with positive lifestyle factors including diet and exercise, cumulatively contribute to good health. The findings come with a few more caveats. As a retrospective study, the subjects were interviewed after their breast cancer diagnoses, which means that the disease may have impacted the overall evaluations of their lives retroactively. And some in the medical community are concerned with the message that women may gather from this sort of research. "Nobody can control these kinds of stresses," says Julia A. Smith, MD, director of the NYU Cancer Institute's breast cancer screening and prevention program and director of the Lynne Cohen breast cancer preventive care program at NYU in New York City. "And I don't think it's a good idea to present to women evidence that says if they're not happy or if they're stressed out, they might be causing their cancer." What's more, says Dr. Smith, there's evidence that shows the opposite of the Israeli study's findings may be true, that stress may actually be an immune system catalyst that might lower one's risk for the disease. In any event, more research is needed to pin down any links between attitude, mood, stress, and breast cancer before any conclusions are drawn. Till then, Dr. McTiernan advises women who've experienced stressful life events to do what she'd advise for anyone, regardless of cancer risk: "Seek counseling from a support group, counselor, or clergy to help deal with the event and surrounding stress and grief, which should help with overall health."

Taken from Health.com

How Do I Lower My Risk of Breast Cancer - If You're in Your 20s.....

Alcohol use increases your risk for breast cancer. Try to limit yourself to no more than one drink per day or better still...drink something healthy.

Most twentysomethings are too busy finishing school, launching careers, and starting families to consider their risk of breast cancer. And it is relatively rare: the probability of a woman in her 20s developing the disease is only 1 in 1,837. But your 20s are the ideal time to start reducing your risk of getting the disease in the future. Here’s what you can do.

1. Get a clinical breast exam. These tests involve a physical exam by a medical professional and should be repeated at least every three years during your 20s.

2. Be breast aware. Though some doctors now consider breast self-exams optional, it’s a smart idea to become familiar with your breasts so you notice any small changes, which you should then bring to the attention of your doctor ASAP. Learn how to check your breasts.

3. Find out if you’re at high risk. If breast cancer runs in your family, talk to your doctor about whether you need stepped up screening. “For a small subgroup of women with strong family histories of breast cancer, we recommend starting screening, including annual mammograms and MRIs at age 25,” says Julie R. Gralow, MD, director of breast medical oncology at the University of Washington and Fred Hutchinson Cancer Research Center in Seattle. You may also want to consider getting tested for the BRCA-1 and BRCA-2 gene mutations, which are linked to an increased risk of breast cancer.

4. Drink less alcohol. “This means no more than one drink per day,” says Anne McTiernan, MD, PhD, director of the Prevention Center at the Fred Hutchinson Cancer Research Center in Seattle and coauthor with Dr. Gralow of Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk of Breast Cancer. “Alcohol use increases your risk for breast cancer.”

5. If you have children, breast-feed them for at least six months. Some studies suggest that breast-feeding may slightly lower breast cancer risk, particularly if a woman continues breast feeding for 1.5 to 2 years. A recent study by researchers at the Fred Hutchinson Cancer Research Center showed that breast feeding for six months or longer reduced the risk of low grade, slow-growing breast cancer by 20%, while the risk of triple-negative disease was cut by 50%.

6. Stay active. Studies suggest that exercising three to four hours per week at moderate or vigorous levels can reduce your risk of breast cancer by about 20%. Whether it's brisk walking, biking, dancing, or jogging, work to keep your heart rate above its baseline level for at least 20 minutes at a time.

7. Eat a healthy diet. While the relationship between diet and cancer is far from established, research suggests that a plant-based diet is associated with reduced risks for several cancers. The National Cancer Institute has for many years recommended that members of the general population eat at least five servings of fruits and vegetables per day, but Dr. McTiernan points out that most experts on cancer and diet recommend at least double that amount. Focus especially on eating a variety of brightly colored vegetables and fruits, as these contain the highest concentrations of vitamins. Limit your intake of red meat to 4 ounces (about the size of a deck of cards) per day on average. Dr. McTiernan also recommends avoiding meats such as sausages and bologna. “The chemicals that are used to process the meats have been found to cause several kinds of cancers,” she notes. Strive also to minimize your intake of high-calorie foods such as sugary drinks, juice, desserts, and candies, as well as refined breads and chips.

Breast Cancer Quiz

Taken from Health.com

Good Luck to our Beloved Buckeyes

Ohio State Buckeyes head coach Jim Tressel said he and his players recite a motivational poem before each game. Here it is:

By Edward Hale
"I am only one. But I am one. I can't do everything but I can do something and that I can do, I ought to do. And what I ought to do, by the grace of God I shall do."


Check out the Video at the bottom of the page. In case you don't know the Battle Cry words, here they are. Memorize them and sing along with us this football season.

Buckeye Battle Cry

In old Ohio there's a team

That's known thru-out the land;

Eleven warriors, brave and bold,

Whose fame will ever stand.

And when the ball goes over,

Our cheers will reach the sky,

Ohio field will hear again

The Buckeye Battle Cry-Drive!

Drive on down the field,

Men of the scarlet and gray;

Don't let them thru that line,

We have to win this game today,

Come on, Ohio!

Smash through to victory.

We cheer you as you go:

Our honor defend

So we'll fight to the end for O-hi-o.

GO BUCKS!! O-H-I-O

Cheese and Crackers - The Beauty of Display

Cheese Platter
Copyright, 1999,

The Barefoot Contessa Cookbook, All Rights Reserved

Assembling a stunning fruit and cheese platter requires no cooking. I follow a few key principles to be sure it looks festive and is easy for guests to help themselves.

First, I choose an interesting assortment of cheeses—hard sharp cheeses, soft creamy ones, and pungent blue cheeses. I look for an interesting mix of flavors, textures, and colors. For example: French Camembert, Le Chevrot (a sharp goat cheese), Rondin with herbs (a creamy goat cheese), and Montagnolo (a creamy blue cheese). Go to the best cheese shop in town and ask the person at the counter which cheeses are ready to serve. Taste everything; they expect you to. We all know that the Brie may look terrific, but it can be underripe and tough or overripe and ammoniated. You want only the freshest cheeses that are perfectly ripened. Take them home, refrigerate them, and then bring them to room temperature a few hours before serving.

Second, be sure to have a platter or wooden board that is flat and large enough to hold the cheeses without crowding them. Arrange the cheeses with the cut sides facing out, and with several small cheese knives, maybe one for each type of cheese.

Third, to finish the platter, add sliced breads or crackers, and green leaves. I use either lemon or galax leaves, which you can get from your florist. If you have a garden, any large flat leaf like hydrangea looks beautiful, but be sure they aren't poisonous and are pesticide-free! Overall, the simpler the design, the better the platter looks. Group each kind of cheese together and add one large bunch of green or red grapes in the center to create a visual focal point. Fill in the spaces with lots of crackers or small slices of bread.

Episode#: IG1C14 Copyright © 2006 Television Food Network, G.P., All Rights Reserved.

Summer appetizers are the Winner!!

Our recent poll asked what you serve at your summer parties. Appetizers were the winner. Below is one of my favorite appetizers, and just in time for all those tomatoes that are now ripe.

Marinated Tomatoes
Recipe courtesy Paula Deen
Show:
Paula's Home Cooking
Episode:
Summer Entertaining: Beach Party

3 tablespoons chopped fresh parsley leaves

1 tablespoon sugar

1 1/2 teaspoons garlic salt

1 1/2 teaspoons seasoned salt

1/2 teaspoon ground pepper

3/4 teaspoon dried thyme

3/4 cup vegetable oil

1/2 cup red wine vinegar

2 to 3 green onions, chopped

4 to 6 large tomatoes, each cut into 6 wedges

Combine all ingredients, except tomatoes, in a large measuring cup or mixing bowl. Whisk well. Place tomatoes in a resealable plastic bag and pour marinade over. Marinate at room temperature for up to 2 hours, turning the bag occasionally.

Healthy Eating Series - Snacking

Snacking is the downfall of many dieters. Calories in common snacks can total an entire meal or more and can be consumed in a very short period of time leaving you feeling hungry, sluggish, and discouraged. A change to healthy eating must include healthy snacking. Below are a list of healthy snacks that have approximately 120-150 calories each. Pick two (no more than four) for a 2-week period of time. After 2 weeks, you can switch for two more. Try using these snacks for 2 weeks at a time. It makes planning and having something on hand quickly much easier.

15 baby carrots + 7-8 almonds or walnuts

Medium apple with 1 tablespoon of peanut or almond butter

1/2 cup blueberries with 1/2 cup of cottage cheese or 1 ounce of other cheese

2 whole grain crackers (AkMak or Wasa) with 1 ounce of cheese

2 whole grain crackers with 1 tablespoon peanut/nut butter

8 almonds + 1 mini box of raisins or other dried fruit such as cranberries, blueberries

15 baby carrots with 1/4 cup of hummus