WELLNESS & WOMEN

Too often, women take care of everything else in their lives - family, work, community – and neglect to put themselves as a top priority.  But, it’s ok to be a little selfish, as a matter of fact, it’s vital to your well-being.  Women will find that they’re able to be an even better mom or wife when they’re taking optimal care of themselves first.

Women should set time aside some special time just for themselves - whether it’s a relaxing massage, a pilates or yoga session, or a workout with a personal trainer.  And, it doesn’t have to be an appointment you make.  It could also include walking in the neighborhood, flipping through your favorite magazine, getting a manicure or pedicure, even taking a nap!  And not just something you do now and then, make this a regular habit.  Schedule this “me” time as you would any other appointment, and stick to it.

Make Nutrition a Priority
Make yourself a priority when it comes to eating well.  This will have many benefits beyond yourself, too. Women usually plan and prepare meals and snacks for their kids, but overlook it themselves!  Put the same effort into planning your own meals.  Pack a snack to take with you while you run errands.  It only takes a few minutes, but can make all the difference in keeping energy levels stable and hunger at bay.

Women often seem to be programmed with a sense of self-deprivation, constantly saying ‘no thanks’ to all the things they really enjoy – rich chocolates, gourmet breads, fully-loaded ice cream.  And, as many of these women know, this constant deprivation can backfire, leading to cravings, often followed by over-the-top splurges.  

So go ahead and indulge periodically.  And when you do, don’t make excuses for it.  How many times have you heard someone say, “ok, I’ll have some cake, I really didn’t have much for lunch…”  Justifications are not necessary.  And, if you decide that you’re going to indulge, embrace it! 

So, think about ways you can start adding in more “me” time, and you’ll see benefits beyond just yourself, but your family and other relationships are sure to benefit as well. 

DINNER ON ICE

We all have good intentions and usually plan to cook nutritious, healthy, and (hopefully) tasty meals. Then life gets in the way. A work deadline takes longer than you thought; a friend calls; an last-minute urge to go to the gym surfaces, or you’re just not in the mood to stand over a hot stove! So, you decide to go for convenience. 

Navigating the frozen dinner aisle at your local grocery can be a daunting task for even the most seasoned label-reader.  For the nutrition-conscious, frozen meals can be both a blessing and a curse.  So, how do you determine that fine line between taste and health?

The Benefits

• Built-in Portion Control - No worries about exactly how much to serve yourself – it’s all done for you.

• Nutrition Labels - Makes it easy to tell exactly what you’re getting, whether your concern is calories, carbs, protein, fats, sodium, fiber, or all of the above!

• Variety - Frozen dinners offer a simple way to incorporate more variety in your meals - Especially important for people who don’t have time to cook or don’t enjoy cooking.

• Fast and Convenient - When time is limited, frozen dinners can make a balance meal, almost instantly.

The Downside

• High sodium - Even the ‘healthier’ brands of frozen dinners can contain more than half of a day’s 2,300 mg sodium allowance!

• Heavy on Refined Carbohydrates - Since processed white carbs are the cheapest (pasta, rice, potatoes), they often take center stage, even in the healthier brands of dinners. 
  
  Carbohydrate content of frozen dinners can range from 12 grams to 75 grams or more.  Keep in mind that a slice of bread has about 15 grams of carbs – and use this as a frame of reference when checking the carb content of frozen dinners.

• Low in Fiber - This goes hand-in-hand with the processed carbs, of course.
  Check labels, looking for a minimum of 5 grams of carbohydrate per meal.  And of course, when it comes to fiber, more is better!

• Skimpy on Protein - Again, it’s often a cost issue – and meats are pricier, so frozen meals frequently have little protein.  A good rule of thumb is to check to see that the frozen dinner provides at least 20 grams of protein (the amount in a standard 3-ounce chicken breast).

• Not Enough Veggies - Fortunately, this is easily remedied.  Add a salad of ready-to-eat, pre-washed greens, or simply steam a generous portion of veggies – frozen or fresh are equal in nutrient density.

• Too Low in Calories - Yes, this can actually be a problem!  What’s the point of eating a portion-controlled frozen dinner if you’re starving an hour later!  Even very low-calorie meals should provide about 250-300 calories.  And more moderate-calorie meals should have about 300-400 calories to have more staying-power.

Top 5 Picks from Elmwood Fitness Center ‘s Registered Dietician, Molly Kimball:

Food Fears

No, we’re not talking about being scared of spinach, or petrified of peas.  We’re talking about real fears that real people have surrounding specific foods.

Many people are familiar with traditional eating disorders:  anorexia, bulimia, and binge-eating disorder.  But many are unaware that there are unhealthy eating patterns that fall under the radar of these disorders.  They may not meet the strict criteria to be classified as a clinical ‘eating disorder’, but no one would argue that these behaviors are cause for concern.

The term used in the nutrition world is ‘disordered eating’ – which basically means a person has ‘issues with eating’.  These issues may range from mild idiosyncrasies to obsessive-compulsive behavior that can severely impact one’s daily life.

Many people, men and women alike, can harbor irrational fears about foods.  They often exhibit very rigid eating habits, perhaps developing rules about foods, an unwritten ‘list’ of what’s acceptable and what’s not. 

For example, brown rice or sweet potatoes are deemed acceptable, but whole wheat bread doesn’t make the list.  Poultry gets a thumbs up while even very lean cuts of beef and pork are off limits.  Red wine is fine, but beer is out. 

Why is this unhealthy?

The individual is in a constant state of self-judgment, labeling behaviors as ‘good’ or ‘bad’.  There’s often a tremendous sense of guilt if they do consume a food or drink they’ve deemed unacceptable.  People with food fears may find it difficult to adapt to social situations, feeling anxiety in unfamiliar environments where they don’t know what to expect, or what foods will be available. 

Not only do these fears waste a great deal of precious energy, this all-or-nothing approach can lead to binging on the forbidden foods, once that first bite of pizza, chocolate, bread, is taken.

What’s more, food fears are not always logical – usually they’re not. 
Check out the following examples of food fears:

Olive oil is ok, butter is off limits.  Many are surprised to learn that a tablespoon of olive oil has 120 calories and 13 grams of fat, while the same amount of butter has 100 calories and 11 grams of fat.  Sure, the type of fat in olive oil is healthier for your arteries over the long term.  But the point is that a little butter on your veggies isn’t going to make-or-break your health, or your waistline.   

Turkey slices rolled up with a bowl of fresh fruit is a ‘safe’ choice for many – not realizing the carbs and calories would be exactly the same for a turkey sandwich on whole wheat bread. 

How about the fact that 3 ounces of grilled salmon has 175 calories, 12 grams fat, 2 grams saturated fat, while the same amount of beef filet has 165 calories, 7 grams fat, and 3 grams saturated fat.  Pretty much identical, although beef filet is on many people’s ‘unhealthy’ list.

When it comes to alcohol, many people opt for wine (or liquor, on a big night out), but never beer if they can help it.  Well, a 5-ounce glass of wine, 1½ ounces liquor, or a 12-ounce light beer ALL have approximately 100 calories – and under 4-5 grams of sugar.

Do you see the problem?  Logically, it just doesn’t make sense. 
The calories, carbs, and fat are all about equal in the above examples.  Of course certain foods are more nutrient-dense options, and should be the mainstay of your diet.  But that doesn’t mean that the other foods are ‘bad’ and shouldn’t be enjoyed occasionally.

Why do Food Fears Occur?

Following a strict set of rules can give an individual a sense of control, which makes them feel secure.  They know what to expect.  It’s natural for many people to prefer the ‘black-and-white’ approach.  Deciding between shades of gray isn’t structured enough for some, and can cause many people to feel uncomfortable.

Developing food ‘rules’ becomes a coping strategy.  It helps preserve a person’s sense of safety, and on some levels can almost become their identity. 

What to do to remedy it?

Unfortunately, rigid food rules can stand in the way of real life.  If you find yourself following strict self-imposed food rules, take a step back and try to look at things logically.

Investigate.  Ask yourself why you feel that you need this sense of control?  Is there an underlying emotion that you’re avoiding by controlling your food environment?  Are there other areas of your life that cause you to feel sadness, anger, or anxiety, and these negative feelings are manifested in this display of control over eating?

Look objectively at the facts.  Research the nutrition information on your ‘usual’ foods, and your favorite but ‘off-limits’ foods.  See if there’s truly a significant difference, and if there’s a way to incorporate these foods into your diet occasionally. 

Consider a food journal, jotting down when and what you eat (or don’t eat), when you feel anxiety surrounding foods, why you don’t allow yourself to eat a particular food.

It may be beneficial to meet with a therapist and/or a registered dietitian who can guide you through your food fears.  And just think of how much more enjoyable it’ll be to feel free to eat the foods you love!

EXERCISE

First, your 4pm meeting ran over an hour, then there’s homework to be done, dinner to cook, bills to pay, phone calls to make.  For busy women struggling to find a balance between their careers and life at home, finding time to exercise can prove especially difficult.  Here are some tips to help keep you motivated to move…

1. Exercise in the morning.

It’s a proven fact that women who work out in the morning stick with their programs more successfully than those who don’t. The longer you wait in the day to work out, the more excuses you can find to put it off. A bonus: Women who exercise at the beginning of the day feel significantly happier than those who worked out later in the day.

2. Do the big four.

If you don’t have a lot of time, focus primarily on larger muscles which target the trouble zones.  Do squats, push-ups, lunges, and the plank pose back-to-back three or four times without taking a break.

3. Play with the kids.

Join the kids in shooting some hoops, playing football, dancing in the living room or going for a bike ride.

4. Get the right buddy.

Find an exercise partner – a colleague or a friend of a friend – who you aren’t likely to blow off with a quick e-mail or a sorry excuse.  If it is not a really close friend, you will probably feel more obligated to get to your workout appointments on a regular basis.

5. Take the stairs.

We know you’ve heard it before, but it works.  Skip the elevator and take the stairs, park at the far end of the parking lot, walk or ride your bike to places close by.  These little bursts of activity can add up to significant calories burned each day.

6. Do 20-minute interval training.

If you’re short on time, bursts of intense activity followed by a brief recovery period gets great results.  Warm up for a few minutes, sprint or walk on a steep incline for 30 seconds, then return to a slower pace for two or three minutes; repeat five or six times.

7. Make an exercise date.

Taking a brisk stroll with a friend is a great way to catch up on the latest gossip and burn calories.

8. Reward yourself.

Treat yourself to something small at the end of each week if you can stick to your exercise plan.

Breast Cancer:  Can You Beat the Odds?

The American Cancer Society estimates that by the end of 2007, 178,480 women in the United States will be diagnosed with new cases of breast cancer. They estimate that 40,460 will die from the disease. 

These statistics strike terror into even the strongest female heart, especially since there are so many risk factors that are completely out of our control. We can’t do anything about such risk factors as being a woman, having family history of cancer, age at onset of menstruation, or the age menopause begins. 

But women can put the odds more in their favor by improving their diet, maintaining a healthy weight, and increasing their level of physical activity. These proactive steps have all been linked to reducing the risk of developing breast cancer. 

Nothing is absolute and nothing has been conclusively proven to protect you from developing breast cancer. However, it is certainly worth your while to consider adopting one or more or all of the following recommendations. The worst that can happen is that your overall health and wellbeing will be enhanced. So go for it!

Weight
The leaner you are, the lower the risk. There is an established link between excess weight and breast cancer. The more body fat a woman has, the more estrogen she typically produces, therefore increasing her risk for breast cancer.

Exercise
You already know vigorous and regular exercise can help you achieve and maintain a healthy weight. Another benefit is that it lowers the levels of circulating estrogen, which in turn lowers the risk for breast cancer. Every four hours of rigorous exercise in a week translates into a phenomenal reduction in risk of 30% to 40% on average. That’s worth exercising for!

Nutrition
It’s hard for researchers to accurately study and track peoples’ diet over a long period of time.  Consequently, it’s difficult to identify and isolate specific cancer-fighting, or cancer-causing, components.  Most of the recommendations made here are things you know to do anyway. So that fact that they could also lessen your risk of breast cancer is all the more reason to start them or keep them up:

Saturated fat, the infamous artery-clogging substance, is also theorized to increase a woman’s risk for breast cancer. All the more reason to follow the guidelines and keep your intake under 20 grams daily.

Omega 3 fatty acids, on the other hand, are said to improve heart function and minimize inflammation. They have been linked to a drop in breast cancer risk. If you’re not consuming omega-3-rich fish most days (think salmon, cod, halibut, sardines), consider supplementing with two grams of fish oil daily.

Hormone Residue can be found in food in food but exposure can be minimized when you look for organic beef and dairy products. Organic poultry is good, but not necessary, as it is illegal for even conventionally raised poultry to be given hormones.

Alcohol appears to increase estrogen production. Some research shows that the risk of developing breast cancer goes up by about 7% for each drink per day. The type of alcohol doesn’t really seem to matter - beer, wine, and liquor all increase the risk for breast cancer, according to several recent studies. Experts say that for occasional social drinkers, alcohol consumption isn’t likely to affect risk at all.  But for women who want to do everything possible to decrease their risk, then limiting alcohol, or avoiding it altogether, is advisable.

There is strong evidence that diets high in fruits and vegetables have protective effects against certain types of cancer. Though breast cancer has not yet proven to be one of these types of cancer, there is still good reason to pack your diet with nutrient-dense, phytochemical-rich fruits and vegetables. In fact, the American Cancer Society asserts that if Americans were to eat a healthy, balanced diet emphasizing plant foods that help them maintain a healthy weight, as many as one-third of all cancer deaths in the U. S. could be prevented. Which fruits and veggies are best? All of them, really. Rotating a variety of fruits and veggies through your diet is the best way to ensure you’re getting highest possible level of natural vitamins, minerals, and phytochemicals. 

Soy is a controversial topic, especially when it comes to breast cancer.  Soy contains isoflavones, which have a weak estrogenic effect. Our body’s estrogen is much stronger than these estrogen-like compounds in soy. So theoretically, if the isoflavones replace the body’s estrogen in cell’s receptors, it is possible that soy will protect against estrogen-dependent breast cancer. There is evidence, though, that soy protein may cause estrogen-depended breast tumors to grow faster, in direct relationship to how much soy is consumed. Your best bet would be to stick with whole soy foods and avoid concentrated powders or pills, which contain more concentrated amounts of isoflavones.   

For women currently undergoing treatment for breast cancer, or for breast cancer survivors, be sure to check with your physician before taking any over-the-counter herbal or dietary supplements, since some of them could possibly interfere with treatment. 

The bottom line is that a woman can do everything in her power to lessen her risk for breast cancer and still get the dreaded diagnosis. But rather than live in fear of the disease, focus on living life to the fullest, and taking the best care of your body that you know how to – after all, it’s the only one you’ve got.