WiNTER Secrets

While reading February's issue of Runner's World I came across an article on winter's healthiest foods "from a surprising place"  - The Frozen Food Aisle!
The article was written by Registered Dietitian Matthew Kadey with insight from Rebecca Scritchfield, R.D.

Frozen produce is just as healthy, sometimes more nutritious than fresh produce...

Some tips for selecting the appropriate items

• choose frozen produce without sweeteners or sauces, which add fat, sugar, and sodium

and

• avoid bags with large icy chunks, which indicate they've thawed and ben been refrozen (this degrades the flavor and texture)

Frozen Fruits and Veggies to Keep in Mind the Next Time You're Shopping...

artichoke hearts

Frozen artichoke hearts have a mildly sweet flavor and provide six grams of fiber per half cup

blackberries

a 2010 Nutritional Journal study discovered blackberries have about twice as much antioxidant power as blueberries, raspberries, and strawberries. Also, each cup of frozen blackberries contains eight grams of fiber and a wealth of manganese, a mineral necessary for strong bones and healthy muscle connective tissue.

brussels sprouts

brussels sprouts contain some essential nutrients for those of us who avidly exercise... these nutrients include folate, vitamin C, fiber, and potassium.  because we lose potassium through sweating, we need to continually replace it by eating potassium-rich foods

lima beans

a perfect frozen foods selection since lima beans are only available fresh a few weeks in the summer. They are rich in fiber and potassium and provide 12 grams of protein per cup.  They are also good for adding a dose of iron to your diet

mango slices

Rich in vitamin C and B6 which your body needs to make hemoglobin (compound that carries oxygen through the body to keep energy levels up). 

peach slices

10 slices of thawed frozen peaches provide more than the daily quota for vitamin C, a powerful antioxidant. Studies suggest that vitamin C lowers diabetes and asthma risk

spinach

1 cup contains more vitamin A, vitamin K, and folate than a cup of fresh spinach

winter squash

full of beta-carotene, which is converted into vitamin A in the body. Vitamin A helps maintain immune cells that respond to cold and flu viruses. Winter squash is also a good source for carbohydrates [a GrEaT energy source]

Antioxidants and Phytochemicals... Blah, blah, blah

DiET. The dreadful word that sends everyone running in the opposite direction at the thought.  A healthy diet could be the first and easiest lifestyle modification made once you've decided to get healthy.

There are some foods that can be added to your diet that can increase your health and decrease your risk for types of cancer and heart disease. 

These foods are high in ANTiOXiDANTS : a natural plant chemical (phytochemical) that removes cell damaging free radicals from the body.  Antioxidants lower the chances of heart disease and cancer, boost the immune system, and keep our brains healthy. Antioxidants also fight diseases like arthritis and Alzheimer's and PREMATURE AGiNG! 

Antioxidants are found in foods such as fruits, vegetables, whole grains, nuts, and beans... Commonly known antioxidants are Vitamins C, A, E and Selenium. 

The Top 20 Foods High in Antioxidants are:

20. Gala Apples

19. Plums

18. Black Beans

17. Russet Potatoes

16. Black Plums

15. Sweet Cherries

14. Pecans

13. Granny Smith Apples

12. Red Delicious Apples

11. Strawberries

10. Raspberries

9. Prunes

8. Blackberries

7. Artichokes

6. Cranberries

5. Cultivated Blueberries

4. Pinto Beans

3. Red Kidney Beans

2. Wild Blueberries

1. Small Red Beans

The antioxidant ratio is higher in dried fruits and can also be found in spices and herbs, and in drinks such as black and green tea, red wine, and fruit juice. 

RiSK Factors

Risk factors are anything that increases your risk for getting a disease. There are two types of risk factors those you can change and those you cannot.  It is better to focus on the ones you can change rather that dwell on those you cannot...


UNchangeable Risk factors:

• Gender {the occurrence of breast cancer in women is about 100x more likely than in men} 
• Race {white women are more to be diagnosed with breast cancer but black women are more likely to die from it}
• Genetics {a change or alteration in the breast cancer genes BRCA1 and BRCA2 increase some women's chances}
• Menstrual Period {women who began menstruating before the age of 12 and began menopause before the age of 55 have a slightly increased risk}
• Family History {women with who have had an immediate family member; grandmother, mother, sister, or aunt have higher risk.  Having one first degree relative (mother, sister, or daughter) doubles your risk}
• Personal History {a women with breast cancer in one breast has a 3 to 4 fold increased risk of developing cancer in a different site in that same breast or a new cancer in the other breast}
• Aging {your risk of breast cancer increases as you get older}

Changeable Risk Factors - Lifestyle Related

• Alcohol {women who consume one alcoholic drink a day have very small increase in risk, while those who have 2-5 drinks daily have about 1.5x the risk of women who drink no alcohol}
• Smoking {smoking affects overall health and increases the risk for other cancers also, as well as heart disease}
• Obesity/High-fat Diets {There are various factors to consider such as age when weight gain occurred, fat distribution; excess fat in the waist or hips, type of diet, saturated vs. polysaturated fats, etc.}
• No Children {women who have had no children or had their first child after the age of 30 have a slightly higher risk} 
• Breast Feeding {breast feeding may LOWER breast cancer risk slightly, especially if continued 1.5-2 years}
• Birth Control {women who use any oral contraceptive have a higher risk than women who have never used them. The risk declines back to normal over time once the pill has been stopped}
• PHYSICAL ACTIVITY {physical activity reduces the risk of breast cancer and will also lower the risk of other diseases such as heart disease, high blood pressure, and diabetes}
• Hormone Replacement Therapy (HRT) {long-term use of HRT after menopause, particularly the hormones estrogen and progesterone combined, increase your risk}

Choose one thing to change today... "Change always comes bearing gifts"

The Start

Breast cancer is the leading cause of death among black women. This could be due to the lack of education about the risk factors that may cause breast cancer and the decreased awareness to young black women. There needs to be an earlier start to when we start talking with young girls/women about their health so that they can become more proactive and lead a healthier lifestyle.
My purpose in creating Pink Stem is to bring awareness to black women, in particular young black women.  I want women to be able to take control of their lives before it is to late.  I will share information from breast and heart health to nutrition and exercise and everything in between!