The Risk Factor Connection: Emotional Eating and Breast Cancer

In many cases, researchers do not know why a woman develops breast cancer. However, they have identified certain characteristics, usually called risk factors, which influence a woman's chance of getting the disease. One of those risk factors is weight. Being overweight (especially in the waist) increases a woman’s risk, especially after menopause.

A goal to achieve and maintain a healthy weight is a tough pursuit. Most people know how important it is to keep weight in check yet struggle to do so. And when faced with certain persistent emotions (e.g., frustration, anger, boredom, sadness, resentment, stress, disappointment, fear) that are activated due to health problems, challenging relationships, family obligations, too much work, job dissatisfaction, or an unresolved past, a decision to make good food choices can be especially tough.

Many people use high-fat, high-calorie foods for comfort or as a distraction to deal with the discomforts of things going on around them. Unfortunately, using food as a coping or distracting strategy doesn't alleviate emotions and will likely cause weight gain, which is a breast cancer risk factor.

So, are you an emotional eater? How do you deal with feelings of anger, frustration, fear, stress, low self-esteem, loneliness, conflict, depression or disappointment? Do you find comfort in food? Are you constantly on a diet but, never losing weight? When you feel frustrated or disappointed with events or people – is the answer to eat something salty or sweet? If you answered the last three questions with a ‘yes’, maybe you be categorized as an “emotional eater.”

First Things First… Stop emotional eating by implementing the following tips…

• Learn to recognize true hunger: A craving for chips, cookies, soda, ice cream, or a candy bar soon after a meal is likely an emotional hunger, not real hunger.
• Identify the food triggers: Keeping a journal can help identify patterns in emotional eating, including emotions and feelings when eating; what and how much was eaten; and feelings after eating.
• Look elsewhere for comfort: Instead of grabbing a candy bar or Pepsi, take a walk, call a friend, volunteer, engage in ministry work at your church, pursue that something you’ve dream about doing.
• Manage stress in a healthy way: The goal is to lower stress with healthful strategies, including regular exercise, adequate rest and positive relationships.
• Toss out the unhealthy foods: Avoid stocking the pantry or refrigerator with high-calorie comfort foods. Research healthier comfort foods.

This health and fitness dialogue is provided for your consideration only. It is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.

Fitness coach Bridgette Collins is the author of Destined to Live Healthier and Imagine Living Healthier. For general health and fitness questions, please feel free to visit www.BridgetteCollins.com or email Coach Collins at Bridgette@bridgettecollins.com.

High Blood Cholesterol: Time to Take Charge

September is National Cholesterol Education Month, a good time to get your blood cholesterol checked and take steps to lower it if it is high. The consequences of not doing so can impact your life tremendously.

An excerpt of dialogue between two friends will help you gain a better understanding of what’s really at stake.

“Yesterday, my church sponsored a wellness seminar. The information provided by the guest speaker was so insightful,” Betty shared with her friend Cindy. “The speaker talked about the importance of knowing our cholesterol numbers, how food contributes to our cholesterol levels, and the long-term impact of cholesterol medication.”

“Wow! I hate I missed the seminar. Give me some specifics,” Cindy said. “What are good numbers for cholesterol?”

“Total cholesterol, less than 200 mg/dL is desirable. Borderline high is 200-239 mg/dL and high is 240 mg/dL and above. Then you must consider the individual numbers for HDL, LDL and triglycerides. When you start looking at the HDL cholesterol (the good cholesterol), you want high numbers (60 mg/dL or higher). HDL helps keep cholesterol from building up in the arteries. However, the opposite is true for LDL cholesterol (the bad cholesterol). Since it is the main source of cholesterol buildup and blockage in the arteries you want low numbers (less than 100 mg/dL).”

“I need to get my blood cholesterol levels checked. It’s been over two years since I’ve done so. My cholesterol levels could be too high and I don’t even know it.”

“Absolutely,” Betty confirmed. “My sister (age thirty-nine) was diagnosed five years ago with high cholesterol and has been prescribed a variety of statin drugs.”

Cindy quickly interrupted, “What are statin drugs?”

“Statin drugs help to lower cholesterol levels in people with or at risk of cardiovascular disease.”

“I see,” Cindy responded.

Betty continued, “You’ve probably seen television commercials for some of them like Lipitor, Vytorin, and Crestor. Among the many of her side effects from taking the medications (weight gain, fatigue and lack of energy, loss of memory, muscle pain and weakness) she has suffered tremendous hair loss.”

“Your sister always wore those beautiful short and stylish hair cuts.”

“No more,” Betty responded. “Through the years (and still today) she has never resolved her unhealthy eating habits (as related to a love for meat, fried foods and diary products). Witnessing the impact of high cholesterol on my sister’s life has made me more committed to practicing healthier lifestyle habits (exercising and eating foods low in saturated fat like one percent dairy products, lean meats, fish, and skinless poultry).”

This health and fitness dialogue is provided for your consideration only. It is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.

Breakfast! The Most Important Meal of the Day

Most of us have heard the old saying, "Breakfast is the most important meal of the day." Many studies have linked healthy breakfasts with less chronic disease, increased longevity and better health. They also suggest that starting your day with a good breakfast boosts your energy, increases your attention span, and heightens your sense of well-being. In fact, other studies suggest that breakfast may help control Americans' increasing problem with overweight and obesity.

What’s your excuse for not eating breakfast?

“I’m not hungry early in the morning.” It’s important that you understand when you skip this morning meal, and eat a hearty lunch (which typically consists of more fat and less nutrition), the majority of the calories taken in are stored as fat since your metabolism can’t handle the sudden influx of calories. Your lack of early morning hunger could be a result of late night eating and/or snacking. So, a good way to get started is not to eat anything after an early dinner. Try to finish dinner by 6:30 p.m.

“I don’t have time.” Find a healthy portable breakfast option that you can easily eat on way to work or pack up and eat once you get to work or school. For instance, scoop up a cup of your favorite high fiber cereal and place in a Ziploc sandwich bag, pour a half cup of low-fat milk in a to-go-container, and a grab a piece of fruit fresh – something quick and simple you can eat at work or school. Don’t forget to pack a plastic bowl and spoon. By all means, let your last option be the local fast food drive-thru! The sausage, egg and biscuit sandwich, breakfast taco, or bagel with cream cheese and coffee may be cheap, filling, and convenient, but it’s not the healthy option you’re looking for… If you find yourself having to grab something at an eatery, choose a slice of wheat toast or English muffin, container of yogurt, and fresh fruit.

“I don’t like breakfast foods.” Who says you have to eat eggs or cereal for breakfast. You can eat non-traditional breakfast foods and still eat healthy. You can eat leftovers, or a sandwich. For example, peanut butter (Smucker’s because it has no trans fat) on a slice of wheat bread, fat-free milk, and a piece of fruit will do the trick.

“I'm trying to lose weight.” Skipping meals is not the way to lose weight. More than likely you’ll end up gaining weight. Skipping meals like breakfast often leads to over-eating and sabotages your metabolism. So, eat breakfast!

It’s no secret that many of the leading causes of death and chronic diseases are preventable. That’s why we’re inundated with messages talking about the lifestyle factors that will help us improve our health. Adding breakfast to your eating pattern is a major step to improving your lifestyle. If you want to make the most of your day tomorrow, fuel your body early with a healthy breakfast.

Healthy Living Challenges: How do you react when surrounded by temptation?

It's a Monday morning in your Department, and it wouldn't be complete if a tough situation didn't present itself right away. Your boss marches into the office carrying a large box. He praises the staff the completion for a special project, and demands everyone to take a seat. Though it's clear that his intentions are good – he opens the box and starts to lay out its contents: an assortment of donuts (glazed, cream filled, jelly), bagels, blueberry muffins, pigs-in-a-blanket, and breakfast tacos (bacon, egg and cheese)… All of your favorites! By the way, you haven’t eaten breakfast. What would you do? Partake in your favorites? Excuse yourself to find something healthy? You’ve been on a healthy living path for nearly three weeks.

Do you eat more or less around a male companion?

A recent Canadian study reported that women are more likely to eat in a restricted manner around men than they are around women, while men whatever they like regardless of their dining companions. Check it out… http://www.sciencedaily.com/releases/2009/08/090805114616.htm.

So, what about you? Do you restrict your eating around a male companion? I’m curious to know what universities were visited. I’d like to see a similar study that covers a large number of populations with widely different economic, social, ethnic, and lifestyle characteristics, as well as varying environments. I think the results would be significantly different.

Most of the women I polled eat the same type and amount of food regardless of whether they’re with a male or female or mixed group. They understand how important it is to make healthy food selections and control their portions. However, because of my profession, I must admit that whenever I dine out (lunch or dinner) I tend to observe the patrons’ (in particular women; all age groups) selection and consumption of food. While I don’t know anything about these people, I’ve concluded that a lot of women will eat what and how much they want regardless of their dining companion(s). For instance, at a seafood restaurant I’ve observed women start their dining experience with a high caloric appetizer (Fried Calamari and signature sauce), the main entrée (seafood platter with all of the trimmings), dessert (bread pudding with a Bourbon sauce), and a drink or two or three.

Whenever I get a chance to sit and visit with my mom and we end up talking about the health care crisis, it’s funny to hear her talk about how women from her hometown (Midland, Texas) in the 1950s and 1960s made every effort to control their waistlines. They’d pride themselves on maintaining a certain body shape for their husbands and their male relationships. “We walked around with a tape measure in our hands,” she often says.

In this time period, I don’t think most people feel like they need to change their eating habits to attract or please their male or female companion.

Good Fat and Bad Fat: Do you know the difference?

Most foods contain several different kinds of fats (e.g., saturated, polyunsaturated, monounsaturated and trans fats). It’s no secret that some kinds are better for your health than others are. That’s why you don't need to completely eliminate all fats from your meals. Instead, choose the healthier types of fats and enjoy them in moderation.

Healthy fats
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Below are the best food sources of these healthy fats:
Monounsaturated fat: Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated fat: Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds
Omega-3 fatty acids: Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts

Harmful fats
Saturated and trans fats (trans-fatty acids) are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.

Below are common food sources of harmful fats:
Saturated fat: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils
Trans fat: Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine
Dietary cholesterol: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)

Precautions for Exercising in the Heat

It’s no secret that summer is officially here. A time of season that is characterized by high temperature levels, summer is typically a favorite among most of us because of its offerings like extended daylight and the opportunity to enjoy outdoor activities. For many, this means walking, running, cycling, swimming and/or basketball. But, even though it’s a fun time of year, it’s important for you to be aware of the potential dangers that exist in hot conditions. To ensure you get fit and stay fit safely, keep the following in mind when you exercise outdoors.

As you prepare for an exercise day, drink plenty of fluids (water) throughout the day. If you wait until it’s time to exercise, more than likely you’ll be dehydrated. And, if you exercise while you’re dehydrated, you’re setting yourself up for a medical emergency. It’s recommended that you drink 20 ounces of water two hours before you exercise, at least 8 ounces of water shortly before getting out in the heat, and then drinking 6-8 ounces every 15 to 20 minutes during exercise. If you have special health considerations, you should visit with your doctor for further guidance. Another way to boost your fluid intake is by eating small meals, five to six times each day that contain fruit and vegetables; your fruit and vegetables contains water thereby helping with hydration. Stay away from caffeinated and sugary drinks like sodas and fruit juices, and your favorite energy drinks because a large majority of them are high in caffeine and sugar which facilitates fluid loss thereby causing dehydration.

Exercising outdoors will typically cause you to sweat, so you should look for clothing that is designed to wick sweat away from your body. Don’t overdress by wearing long-sleeve tops, warm-ups, or long tights during the summer months. Garments that cover up the working muscles, particularly your legs produce a lot of extra heat and prevent the evaporation of sweat, which interfere with the body’s ability to cool itself and can raise body temperatures to dangerously high levels. That’s why it’s critical to wear light, loose fitting clothing.

When exercising outdoors during the summer you must be aware of heat and humidity, so check the heat index for the relative humidity before you head outdoors. The best time to exercise is during the coolest part of the day like early morning or late evening. If you don’t plan properly, you may be prone to the dangerous side effects of summer exercise like heat exhaustion, heat stroke, and heat cramps. Always remember that it is easier to prevent a heat illness than to treat it.

An exercise session lasting for periods longer than 90 minutes may result in the depletion of vital nutrients like sodium and potassium. It’s at that point that you should switch from water to a non-caffeinated sports drink. A sports drink will help to restore those nutrients to healthy levels. Also, for anyone who may be taking medication please be aware that both prescription and over-the-counter medications can heighten the effects of heat-related illnesses. So, be sure to consult your doctor or pharmacist.

Eating Healthier on a Budget

Trying to balance life’s pressures and healthier lifestyle habits (like eating healthier) can be a daunting task with looming economic forecasts. With the right approach, though, you can execute a well-planned strategy to remove unhealthy eating habits while maintaining and/or improving your financial resources. The key is to have a plan that will help you stay afloat while facing the financial challenges that probably won’t go away any time soon.

It’s no secret that making better decisions can be challenging, especially when you consider the tempting and affordable menu items offered at your favorite restaurants. The restaurant industry makes it hard for people to consider and conform to healthier habits. Even with the state of the economy, the various restaurants manage to offer great specials - a BBQ Bacon Sirloin Burger with an upgrade to a combo to include a small fountain drink and a small fries for free – all for less than $6.00. Or, an eight piece chicken dinner mixed with legs and thighs, for $5.99, and the option to add two large sides and four biscuits for an extra $4.00. When you consider it all, restaurants make it hard for you to make the right choices. But, you can do it.

It’s important to understand that a continued cycle of unhealthy food items will wreak havoc at some point in your life. The main things your favorite restaurants offer are menu items that contain a cargo load of calories, saturated fat, trans fat, cholesterol, and sodium. Not to mention that they are laden with chemicals. All of which will have you on a road to heart disease and an array of other health problems. You’ll find that if you plan your daily meals and snacks, you can do a much better job of redistributing your dollars to eat healthier. You don’t have to fall victim to the fast food industry’s attempts to lure you in with their elaborate portrayal of cheap and tasty food items. The only requirement is that you must be willing to put forth some effort. With simple ingredients, not requiring a lot of fuss, you can make your favorite foods healthier while staying within your economic guidelines. If you reduce or eliminate your purchases of unhealthy foods like those fast food items, along with soft drinks, candy, chips, pastries, specialty coffee drinks, and other high-calorie items – you can invest in those healthier vegetable and/or fruit options like a whole orange or container of blueberries during the week. Shopping at food stores like Walmart and Sam’s typically offer better prices. Their price for a box of brown rice, a package of whole-wheat pasta, a box of whole-grain cereal, or a loaf of whole-wheat bread are better than those typically found at smaller grocery and convenience stores. Other options might include buying fresh fruit and vegetables from your farmer’s market. And remember, when vegetables are too expensive, frozen is the next best thing.

If you eat out for lunch everyday, set a goal to bring your lunch at least three times a week. If you typically eat frozen dinners for lunch or dinner because they are cheap, STOP! Many of the frozen dinners, as well as the pre-packaged items like lunch meats and hotdogs are high in sodium which can be a stepping stone for heart disease. Take the time to plan your healthy meals. Once you’ve figured out what your daily meals will consist of… stick to them when you reach the grocery store. Based on your meal selections, for instance breakfast, you could plan on having a bowl of whole-grain cereal with low-fat milk and fresh fruit, or a slice of whole-wheat toast with a carton of low-fat yogurt and fresh fruit, or a bowl of homemade oatmeal with low-fat milk and fresh fruit. As you think about meals you and/or your family can eat for lunch and dinner, consider meals that can last a couple of days like spaghetti, a stir-fry, tacos, and jambalaya – all of which can include a host of vegetables like zucchini, squash, and broccoli. Start to analyze and implement a strategy to redistribute your dollars to eat healthier. A well thought out plan will be crucial to your success.

Behind the Scenes: The Healthcare Crisis

According the Centers for Disease Control and Prevention (CDC) chronic diseases like cardiovascular disease (primarily heart disease and stroke), cancer, and diabetes are among the most common, costly, and preventable of all health problems. They are considered preventable because they are tied to our lifestyle choices. Choices that we have the power to control.

Each waking day our lives are filled with messages that cause us to think about and encourage us to live healthier. We see them on T.V., hear them on the radio, read them in the newspaper or our favorite magazines – they even pop up while we’re surfing the Internet. And there’s a reason why these messages are so prevalent. It’s because our neighborhoods, our communities, our cities, our states and our nation are saturated with disease and illness that have our healthcare system in a financial bind.

The CDC states that the medical care costs of people with chronic diseases account for more than 75% of the nation’s $2 trillion medical care costs. The bottom is, we all have the power of choice and it’s our responsibility to implement it not only for ourselves, but for those in our lives, to include the neighborhoods, communities, states and nation that our unhealthy lifestyles will impact.

So, how are you going to respond to these messages? You see them. You hear them. They’re everywhere. Hopefully, you’ll respond by implementing change in your life. For months during President Obama’s campaign trail, we heard a message that resonated throughout this country. ‘Yes we can!’ It was a statement of possibility, a statement of hope, a statement that caused us all to believe. Well, that statement doesn’t have to end with President Obama’s campaign. You can make it your own by saying ‘Yes I can!’ You can even add to it and say, ‘Yes, I can change and make better choices!’

Our leaders are working on legislation to help families make ends meet, as well as to address not only our economy and other issues, but our healthcare crisis. With all of the changes that are underway, though, it’s critical that we do our part. And we can start with our health and fitness.

Just think about the following comment I recently heard from a lady. ‘I never made the connection of my lifestyle habits and the healthcare crisis until recently. Now, I think about my father who recently had a massive heart attack that costs somebody – Medicare, insurance company, etc. – over $150,000. I think about the costs associated with my debilitating arthritis which primarily stems from my excess body weight. I think about my cousin’s stroke that caused paralysis on her left side. I think more and more about how our unhealthy lifestyle habits were contributing factors that led to our health predicaments.’

Take the time to figure out how you’re going to respond to the messages you’re seeing and hearing. Yes, you can change!

Are You Wearing the Right Shoes?

Have you started your exercise program yet? If so, good! But, there are some things you need to consider. Along with exercising (i.e., walking and/or running) comes the possibility of all sorts of leg and foot problems – and that's definitely not so good. Pain from wearing worn out or poorly fitting shoes can sidetrack even the best intentions of getting in shape.

Each one of us is susceptible to leg and foot (and ankle) injuries. That’s why proper footwear is critical. It’s no secret, though, that choosing a pair of athletic shoes can be frustrating with the wide variety on the market – from Nike, Addidas, and Reebok to Asics. But, it is possible to reduce your risk of injury and feel comfortable by wearing athletic shoes that fit properly and are made for the activities you participate in.

First Things First:

• Go to a specialty store like Luke’s Locker, Fleet Feet, or the Athlete's Foot and have your feet measured by a knowledgeable salesperson. Many people jump ahead to trying on the shoes without checking the length and width of each foot. It is important to know if your feet are different sizes.
• Shop for the larger foot. If your feet are different sizes, buy a shoe that best fits the larger foot. If you need to do so, buy an insole to fill the space in the other shoe. Be sure to get guidance from your knowledgeable salesperson before doing so.
• Make sure the shoe fits your heel and your toes. The toebox should provide ample wiggle room, and the heel should not slip up when walking.
• Go for a walk. Make sure the shoe is comfortable for a short walk around the store; any pain is only going to worsen on a long walk.
• Don't assume a shoe will break itself in. This is a common misconception that shoes should be purchased snug so they can break-in. Wrong! Shoes should fit when you buy them.

Tips: When having your feet evaluated by your knowledgeable salesperson:

• The best method for buying footwear is to stand up when measuring your feet, and preferably have this done towards the end of the day. Your feet are typically larger towards the end of the day than in the morning.
• Measure your feet each visit as your shoe size can change over time. And never buy a shoe based on size alone – try them on!

Wearing the right shoe for your exercise activity is critical. There are people who are working out in the wrong shoe, and it hurts, so they stop, because they don't want to deal with the pain. Take the time and invest your dollars in getting the best fit possible – so you start exercising with the best foot forward.