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Power Foods

7/1/2010

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By Sally Barclay, RDLD

​Dietitians’ mantra is “everything in moderation”, “balance is what is most important”, and “variety is the spice of life!”

But there are some foods out there which are clear “winners.” They really pack a nutritional punch! Scientists have started to identify hundreds of natural chemicals in foods that seem to have preventive powers. Taking these compounds in dietary supplements might not do any good. It may be the combination of antioxidants, phytochemicals and fiber that work together to give the health benefits. Many of the very chemicals that make foods good for us are the ones that give food color.

For optimum health, eat a rainbow of colors! Your plate should look like a box of crayons!

“MUST-HAVE” FOODS FOR HEALTHY LIVING

WHOLE OATS contain beta-glucan and can help lower cholesterol and fight heart disease. The soluble fiber also helps stabilize blood sugars and helps you feel full fast which may help in weight control. The oat has a hard-to-find antioxidant called tocotienols.

TOMATOES Lycopene, a powerful antioxidant, is a carotenoid that fights the uncontrolled growth of cells into tumors. It fights caner of the colon, bladder, prostrate and pancreas. Processed tomato products such as tomoato paste, catsup and spaghetti sauce are actually higher in lycopene content than fresh tomatoes.

GARLIC is rich in allicin, which boosts immune function and reduces cancer risk. Garlic also has strong anti-viral effects and has been shown to lower blood pressure and cholesterol levels.

SALMON contains healthy omega-3 fats shown to turn on fat oxidation, decrease triglycerides and LDL “bad” cholesterol while raising levels of HDL “good” cholesterol and to stabilize blood sugars.

GRAPES/RED WINE Grape skins contain high concentrations of resveratrol, which appears to block the formation of coronary artery plaque, as well as boosting HDL “good” cholesterol levels. Resveratrol has also been correlated with reduced tumor formation and growth.

NUTS remain a potent source of fat, calories and sodium while offering many benefits as well. With monounsaturated fat they lower triglycerides and LDL “bad” cholesterol while raising HDL “good” cholesterol. They contain vitamin E, a powerful antioxidant as well as the phytochemical ellagic acid that may help ward off heart disease and cancer.

CRUCIFEROUS VEGETABLES (broccoli, cabbage, cauliflower, brussel sprouts, bok choy) are packed with vitamins and fiber, but also contain indoles, sulforaphane isothiocyannates which may protect you from breast, colon and stomach cancers. 

GREEN TEA is loaded with polyphenols including one group, catechins, which seem to be important in cancer prevention and possibly the reduction of heart disease as well (new studies show black tea may be equally effective.)

BLUEBERRIES contain more antioxidants than any other food. They have anthocyanins which fight off heart disease and cancer and may also boost brainpower!

SOYBEANS contain the powerful isoflavones which help stabilize hormone levels in women, may decrease the risk of heart disease, osteoporosis and ovarian, breast and prostate cancer.

SPINACH is loaded with iron folate as well as lutein and zeaxanthin that seem to ward off macular degeneration, a leading cause of blindness. Kale, Swiss chard and collard and mustard greens may offer similar benefits.

FLAXSEED is a unique source of lignans (fiber) which are believed to strop cells from turning cancerous. Flaxseed contains alphalinolenic acid which offers many of the same benefits as omega 3’s found in fish oil (reduces triglycerides and LDL “bad” cholesterol while raising HDL “good”).

It’s important to remember that there are no “magic foods” and it’s your overall nutritional intake that really counts toward your health.

​

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a survivor's story

7/1/2010

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​by Pam Wical

Hi, my name is Pam Wical, and I am a two-year breast cancer survivor. In April 2008, I went for my yearly physical and my doctor found a lump. My mom came with me for the biopsy and was there when I was told I had breast cancer. I remember crying in the doctor's office thinking of my boys. I'm a single mom of three boys who were then 14, 10 and 1. I had to fight this; I could not die. On the drive home I told Mom I was going to fight this, that my three boys were still dependent on me. When I got home, I told the boys I would fight this and be here for a long time. I told my friends the same.

I always supported breast cancer activities, but who knew I would end up with it? Because of the size of the lump and my age at the time, 44, I had a left-side mastectomy. Breasts are not important to me, so I had no problems with having a mastectomy. My thought was just to get this cancer out of me.

Five days after my mastectomy I returned to work. I work as a church secretary, so what better place to be while fighting breast cancer?! I had six months of chemo treatments, given every two weeks, with 33 days radiation. I continued to work every day except the day of chemo. When I went for chemo I would drink a lot of water that day and the two days following, to get the toxins out of my body. My friends and family told me I was looking great and I always had a smile on my face. I never forgot that I had to fight this for my boys. I am lucky I had no side effects from the chemo or radiation…except losing all my hair. That was the worst part for me through everything I went through.

I did not want to talk with people that had gone through this if they were negative or had tough times. I wanted to find out on my own how this was going to affect me. I read Julie Borton's story through the Touch of Courage Survivor Stories and emailed her. She was a good influence and had a positive effect on me. Julie found her breast cancer during pregnancy and this made me realize someone had it tougher than me. I was going through a painful and difficult second divorce during my battle with cancer, and it helped me realize I was much stronger than I ever believed myself to be. I tell my friends that breast cancer was just a jaunt in my road of life.

I had great support from my two older boys, their dad, family, girlfriends, and my church family. My baby brother emailed me when all my treatments were finished, and I quote, “I have been truly impressed and inspired by your attitude and courage in dealing with the hand that was dealt you. I have told many of my friends that of any of us kids (Jerome's) that you would be the one who would best deal with, fight and win a battle like this. I am very proud of you and how you have handled this, and hope that if I ever have to deal with something like this that I do it with as much courage, grace, and humor as you have done!” To this day when I read that email I still cry.

2008 was a very stressful year, but I continue to smile and workout every day, and take life as it is dealt me. Most importantly, I thank God every day for his strength and for carrying me on those days that were extra difficult. 

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  • Home
  • About Us
    • Who We Are
    • Our Board
    • Annual Report
    • Contact Us
  • Support
    • Physical
    • Emotional
    • Community
    • Financial
    • Caregiver
    • Online
  • Education
    • Newsletter
    • Ignite the Cancer Conversation
    • Quality Care
    • Resources
    • Request Speaker
    • The Cancer Journey
  • Advocacy
    • What is Advocacy
    • National Breast Cancer Coalition
    • Iowa Stop Breast Cancer
    • Research
    • Influencing Policy
    • Access to Care
  • Join Us
    • Be an Advocate
    • Volunteer
    • Events >
      • 16th Annual Pink Ribbon Run
    • Membership
    • Donate to BPT
    • Follow Us