michelle stewart Archives -

October 2, 2020September 25, 2020

Guidelines for Breast Health

“In the pink” is pervasive this month. According to Dictionary.com, the idiom is actually “in the pink of health.” One would think that this is the connection between breast cancer awareness and the pink images that are highly visible. In reality, the symbol is derived from a ribbon’s symbolism as a sign of courage and support, and a promotion by Self magazine and Estee Lauder cosmetics in 1992. The pink ribbon promotion has evolved significantly over the years — from lapel pins to illuminated skylines in cities nationwide, to the addition of the color and symbol in uniforms for professional sports.

Though we need to be aware of breast health every month, with pink splashed spectacularly on just about everything in October, it brings the topic to the forefront. You know I am all about having a healthy lifestyle and making sure you’re in the know on keeping “your girls” aka breasts, healthy. Here are a few guidelines to help you out.

Lifestyle
Adjust your lifestyle to limit alcohol, increase fruit and vegetables, and exercise regularly; these are all factors that can help reduce the risk of breast cancer. It is also important to avoid smoking, control weight, and avoid exposure to radiation and environmental pollution. Breastfeeding can be beneficial, and the length and duration of hormone therapy should be limited.

2. Mammograms
Mammograms are considered the gold standard in breast cancer screening. The
American Cancer Society recommends that all women
get a mammogram every year beginning at age 40. For women with an above-average risk
of getting breast cancer, it is suggested that they discuss with their doctors if they should begin screenings at an earlier age.

3. Know Your Breasts.
Talk to your doctor about the pros and cons of breast self-exams. If you choose to do breast self-exams, your doctor can review how to do them with you. If you know how your breasts “should” feel then you can easily recognize when something is atypical and you should reach out to your health care provider.

4. Be Persistent.
If you think you feel “something,” and your healthcare professional dismisses your concerns, be persistent. You are your best advocate. If necessary, seek another opinion.

5. Network
Talk to your network of friends and ask them to share the names of their doctors or clinics. Personal recommendations from people you trust can go a long way when choosing healthcare professionals.

6. Symptoms
A lump is a symptom we hear about most often and 80 percent of lumps turn out to be benign. A lump can feel like a frozen pea, marble, or another hard item. This does not mean it is cancer, but if it is still noticeable after a few weeks or changes size or shape, have your doctor take a look.

Some of the other signs that something is amiss include persistent itching, a bug bite–like bump on the skin, and nipple discharge. If you notice something out of the ordinary that continues a few weeks, again, you will want to check with your doctor.

I’m not trying to alarm or create anxiety; you know my goal is to help guide you along the path of living a healthy lifestyle. Keep these guidelines in mind year ‘round for good health.

Take Away: You are your best advocate for “being in the pink of good health.” Follow these guidelines and make wise choices about your lifestyle.

By Michelle Stewart

September 4, 2020August 24, 2020

Dietitians View: What About Breakfast?

What’s for breakfast? It is National Breakfast Month and the question is, “What are we eating?” I share with my clients that it is not necessarily when you eat, but what you eat. It is important to eat something to fuel your body as your day starts. Research shows that eating breakfast can aid in improved performance and concentration in both the conference room and the classroom. Additionally, breakfast helps you eat adequate amounts of the vitamins and minerals recommended for a healthy lifestyle, you also are more likely to control your weight and eat less fat and cholesterol.

Key ingredients for a healthy breakfast include:
• Whole grain rolls, bagels, cereals, low-fat bran muffins, English muffins, Melba toast, and crackers.
• Low-fat protein, such as peanut butter, almond butter, Nutella® spread, Canadian bacon, low-fat mozzarella cheese sticks, turkey bacon and sausage, scrambled egg whites or an egg-white omelet, hard-cooked eggs, or vegetarian protein items.
• Low-fat or fat-free dairy foods, i.e., fat-free milk, Greek-style low-fat yogurt, cottage, and natural cheeses.
• Fruits and vegetables, including fresh or frozen items, 100 percent juice beverages without added sugar, fruit, or vegetable smoothies.

Breakfast-on–the-go has grown in popularity. Research from The NPD Group on American eating habits noted an increase in breakfast and morning snack consumption. However, 70% of breakfast meals are consumed in the home. If you’ve been a ‘breakfast skipper,” try these tips for making this meal a little easier to get on the table (or in your hand and out the door).

1. Pre-pack to-go bags the day before a busy morning. Include a zip-top plastic bag of granola; add a hard-cooked egg, low-fat yogurt, and fruit just before you leave.

2. Have a smoothie. Just make sure to add some protein, like yogurt, whey protein powder, or tofu, to keep you satisfied longer.

3. Make quick and healthy breakfast sandwiches with toasted frozen waffles, peanut or almond butter, and sliced banana.

4. Set foods aside the night before; cut up fruits, pour cereal, or prepare mixtures for baked or scrambled eggs.

5. Consider steel-cut oats for a super-healthy and convenient meal. Combine the oats and water, bring to a boil, remove from heat, cover, and let set overnight. The next morning, you can reheat them in the microwave oven.

6. Keep your freezer stocked with frozen waffles. They are available in whole grain and gluten-free varieties. Keep fresh strawberries or blueberries on-hand; they’re a good source of antioxidants and they dress up waffl es or a bowl of cereal.

7. Prepare hard-cooked eggs in advance. Hard-cooked eggs in the shell can be stored in the refrigerator for 2 to 3 days.

8. Always keep a bowl of fresh seasonal fruits available for the easiest grab-and-go breakfast or snack.

Adding breakfast to the day is easy; just make a few adjustments to your schedule, plan ahead, and grab-and-go, choosing some of the above breakfast choices.

If you begin with breakfast, you are well on the way to jumpstarting the day with optimum energy.

By Michelle Stewart

August 10, 2020July 28, 2020

Simple steps to a ‘clean eating’ diet

There has been a lot of chatter about clean eating, and when you ask Google, the search engine kicks out more than 61 million responses.

In responding to my clients’ inquiries, I try to rely on the “keep it simple” mantra—Clean eating is founded on the concept of being mindful of the route food travels from its point of origin to your plate. How has the food been processed, if at all; is the food enhanced with any added ingredients or supplements; how close is the food to its original form?

The clean eating concept focuses on the minimalist approach to food processing: No additives, enhancers, shelf-life extenders, or any other additions or substitutions that can change the foods you ingest. Additionally, you will also want to choose foods with limited and direct travel times from field to table.

Here’s how you can incorporate key principles of clean eating in your diet.

Protein, carbs and fat

Include protein, carbohydrates, and fat in your meals throughout the day. Although carbs fuel you with energy, keep in mind that typically you do not want to go overboard. Choose whole grain carbs with minimal refining such as brown rice, whole-grain flours, or quinoa.

Jumpstart the day with protein foods for breakfast such as a burrito with scrambled or hard cooked eggs and black beans, peanut or almond butter on toast, Greek-style yogurt, fruit and chopped nuts. Protein foods will help you feel full longer and can aid in curbing your appetite.

Unrefined choices

Read product labels and choose foods that are unrefined. This includes brown rice and grains such as millet, amaranth, and wheat berries. Sugars can also fall into this category — typically, unrefined sugars are not white and may be labeled as “raw.” Unrefined sugars are higher in potassium, calcium, and iron, which can be lost when sugar is refined. Choices on the unrefined sugar shelf include honey, maple syrup, dehydrated sugar cane juice, coconut sugar, molasses, brown rice syrup or date sugar, and sucanat. Sucanat is made from cane sugar juice that is heated, yet the molasses is not removed in processing. It is light brown in color and has a rich molasses flavor.

Fruits and veggies

Increase consumption of fruits and vegetables. Opt for fresh or minimally processed items. Choose an orange instead of orange juice. If juice is your choice, read the label to make sure it is indeed juice and not orange drink, and the beverage does not include high- fructose corn syrup.

Add or increase beans and legumes in your meals. They can be served as is, paired with grains, or combined with other ingredients to make items such as hummus or bean “burger” patties.

Plenty of liquids

Water is the number one choice. It is calorie and sugar free. Other beverage choices can include drinks that are low or sugar free, sans high-fructose corn syrup, and free of artificial coloring or additives. Each day drink eight to ten 8-oz. glasses of liquids to keep you hydrated and aid in digestion.

These are a few of the ways you can clean up your act. It is not hard and these suggestions are pretty easy ways to get on board with clean eating.

By Michelle Stewart

Michelle J. Stewart is a registered and licensed dietitian. She is the founder of Michelle Stewart Consulting & Associates in Hollywood, Florida. You can find her at thenutritionplanner.com.