Fighting Breast Cancer

By Yvette Quantz

"According to the American Cancer Society (ACS), an estimated 192,370 new cases of invasive breast cancer are expected to be diagnosed among women in the United States this year. An estimated 40,170 women are expected to die from the disease in 2009 alone. Today, there are about 2.5 million breast cancer survivors living in the United States.” (www.nbcam.org)

If you are concerned about developing breast cancer or concerned about a loved one, please read on.

Your How to Plan for Fighting Breast Cancer

1. Exercise. If you don’t enjoy traditional forms of exercise here are a few ideas that will still get you're your heart pumping (and can actually be way more fun!)

• Sign up for a dance class. A few examples include: Zumba, ballroom dancing, hip hop, tap, and ballet.
• Schedule thirty minutes a day, three times a week to play outside. Playing an old fashioned game of kickball, soccer, or tag will not only get your body moving but also create lasting memories.
• Wear a pedometer and just challenge yourself to walk 10,000 steps per day. That is equivalent to walking 3 miles! Once you are regularly reaching your 10,000 steps per day goal, increase it to 12,000, then 15,000 steps per day.

2. Aim to eat a serving of beans or lentils at least twice a week.

• One night a week swap your traditional meat and potatoes dinner for beans and brown rice. You can make this interesting by cooking white beans, lentil stew, or split pea soup. Be cautious not to negate the health benefits of beans by adding high fat, processed meats to the pot; instead try going vegetarian one night a week.
• For your second serving of beans serve black beans, lima beans, or black eyed peas as a side dish to your meal.

3. Increase fruit and vegetable intake.

• Start your day with an antioxidant and fiber packed blueberry shake.
• For lunch have a bright salad with broccoli, yellow squash, tomatoes, garbanzo beans, and topped with salmon.
• Mid morning and mid afternoons, try snacking on raw vegetables with hummus or fresh fruit and nuts.
• At dinner set a goal to have at least 3 different colors of foods on your plate (i.e. roasted sweet potatoes, steamed broccoli, black beans, and stir fried red, yellow and green bell peppers).

4. Increase intake of Monounsaturated fats and Omega-3 fatty acids in your diet.

• Include more legumes, nuts, and seeds, seafood, canola oil, and flax seeds into your daily food routine.
• Add fresh ground flax seeds to your breakfast smoothie, opt to eat more seafood and less red meat, try snacking on nuts and seeds instead of traditional packaged foods.

More Tips:

• Decrease high fat foods and meat intake
• Increase fiber intake
• Limit alcohol
• Include more roasted garlic or try cooking with more garlic
• Eat soy and soy products in moderation
• Research has found that breastfeeding may reduce breast cancer risk by half

Yvette Quantz is a well respected Lifestyle and Sports Nutritionist based in Lafayette, Louisiana. She is a member of the American Dietetic Association, Louisiana Dietetic Association, Sports Cardiovascular and Wellness Nutritionist, Nutrition Entrepreneurs, Nutrition and Complimentary Care, and a Certified Eating Coach. You can visit her website at: http://www.foodtherapyonline.com/