Breast Cancer 2013

October 16th, 2013
By

Hats off to the Pink Ribbon people in promoting Breast Cancer Awareness! Did you ever expect to see the NFL in Pink!

Most of us have been touched in some way by breast cancer. Breast cancer hits really close to home for me because my mother and each of her sisters have had breast cancer. I'm happy to say that they did regular exams, each caught it early enough to treat, and all have survived breast cancer.

So in October....everyone's gone pink! This month, wherever you go and whatever you are watching on television, you are bound to see Pink! But how big an issue is breast cancer? The facts speak for themselves.....

About 1,660,290 new cancer cases are expected to be diagnosed in 2013. This year, about 580,350 Americans are expected to die of cancer, almost 1,600 people per day. Cancer is the second most common cause of death in the US, exceeded only by heart disease, accounting for nearly 1 of every 4 deaths.

Of these, in 2013, breast cancer new diagnosis is estimated at 234,580 (2,240 males to 232,340 females), with estimated deaths at 40,030 (410 males to 39,620 females). Males account for only about 1% of breast cancer cases.

In Hawaii this year, there will be approximately 960 new cases of female breast cancer, with about 140 deaths due to breast cancer. Here are estimates of the racial distribution:

Asian American
and Pacific Islander
women

White
(non-Hispanic)
women

African American
women

Incidence (new cases)

84.9 per 100,000

125.4 per 100,000

116.1 per 100,000

Mortality (deaths)

12.2 per 100,000

23.9 per 100,000

32.4 per 100,000

(Breast cancer mortality rates vary among different Asian American and Pacific Islander groups.)

The  bottomline is that breast cancer is the most common cancer among American women, excluding skin cancer. About 1 in 8 (12%) women in the US will develop invasive breast cancer during their lifetime.

Reduce your risk by eating well, maintaining a healthy weight, avoid smoking and alcohol, and keep up with your self-exams, mammograms and regular doctor's visits. In my mom's case, early detection undoubtedly helped her survive breast cancer.

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! :-) Lori

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Try Juicing

September 15th, 2013
By

Friends have been raving about juicing so I finally decided to give it a shot. I am sold on a better way to make sure I get my daily share of raw fruits and vegetables. After all, I've always been one to tout the benefits of nutrient-rich fresh produce.

The first order of business in juicing is selecting a juicer. Navigating the variety of juicers and blenders on the market can leave you feeling like just sticking with your carton of OJ, but don't fret.

Juicers can run anywhere from $50 to $450. Many true juicers will extract the fibrous parts of the fruit and vegetables, but that doesn't mean it's lost. Friends of ours invited us to a delicious lasagna dinner where they layered the extracted, fiber-filled pulp with the pasta, cheese and sauce. It was one of the best lasagnas ever--so yummy! It can also be added to other foods too--like soups, muffins, and meatloaf to name a few. What a smart and tasty way to add the separated nutrients and fiber back in!

You can have your juice and fiber too. I ended up purchasing a Nutri-Bullet and absolutely love it. This machine pulverizes the skins and flesh of the produce, rather than extracting the juice. Fortunately, I prefer pulp anyway. It is so easy to make 1-2 servings at a time and clean up is a breeze. Even my children have joined in and have probably been consuming more fruit and vegetables than ever--totally on their own! The manufacturer recommends roughly a 50/50 fruit to veggie ratio, and you can also add in a little wheat germ, flaxseed, mint, ginger, garlic, or even nuts or yogurt for added good fat and protein.

Remember to wash your fruit and veggies thoroughly. There are also natural fruit and vegetable washes available that are convenient and effective.

You can find many juicing recipes online or enjoy mixing up your own combinations. We like spinach, kale, carrots, celery, pineapple, banana, blueberries, apples, strawberries, grapes, mint and ginger. Pineapple works especially well to cut through sharp tasting veggies. I think balancing the fruit and veggies are best, but my son prefers all fruit drinks. Particularly with all fruit drinks, watch your calorie-count because the sugar calories do add up. I.e. a medium piece of fruit has about 60 calories; a cup of vegetables has about 25 calories.

Our family has found juicing to be a fun way to get our fruits and vegetables for any meal or snack. We've been consistent for weeks already and still going strong!

Eat well. Feel well. Be well.

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! :-) Lori

Eat by Color

September 2nd, 2013
By

Some sage advice came from my faithful nutrition guru....eat by color. Have vibrant, colorful meals and get a balance of nutrients. This quick tip has made meal assembly and the journey to more nutritious meals a lot easier and fun. It's a method that has been easy to implement with the children and lets us escape studying foods to death and over-analyzing our eating.

We take in various phytochemicals which protect us when we eat fruits and vegetables. These work to boost our immune system and the colors are a fascinating way that nature goes about highlighting these beneficial nutrients--give them bright, attractive colors.

Choose foods that represent the colors of the rainbow. The USDA suggests paying particular attention to orange and red (5 1/2 cups per week) and dark green (1 1/2 cups per week) produce, both good sources of vitamin A and other important nutrients.

I simplify it by making certain that I get at least 4 colors per meal, have a fair amount of each color (meaning that parsley or green onion sprinkles as a garnish don't count), and a mix of these 6 color groups. See a few examples below:

Red

· peppers

· tomatoes

· watermelon

· guava

· pink grapefruit

· raspberries

· strawberries

· cherries

· beets

· apple

Green

· kale

· spinach

· lettuce

· broccoli

· celery

· boy choy

· chard

· mustard greens

· green beans

· arugula

· apple

· kiwi

· lime

Orange

· orange/tangerine

· pepper

· mango

· papaya

· cantaloupe

· pumpkin

· apricot

· sweet potato

· squash

· nectarine

· persimmon

Yellow

· banana

· squash

· corn

· pepper

· lemon

· pineapple

· apple

White

· garlic

· onion

· cauliflower

· cabbage

· corn

· turnip

· mushroom

· potato

Purple/blue

· blackberry

· blueberry

· eggplant

· grapes

· plum

Eat the colors of the rainbow and be well. Do this...

Don't do this....

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! :-) Lori

Shape-up with Baby

August 25th, 2013
By

Don't let having a new baby get you 'down and out' of your active lifestyle or your pre-baby shape. Sure, some things may never be the same again but you will bounce back a lot quicker and better shaping up with baby...and baby will enjoy the journey too.

Here are a number of exercises for a great full body workout. You'll be back in shape in no time!

For shaping up your legs and butt, these squats, lunges, glute presses and leg extensions with baby are great for toning!

(pics)

For core strengthening and toning, plank over baby and patty cake crunches are beneficial for you and fun for baby.

(pics)

For upper body toning, baby press or pushups will tone your chest and arms; baby overhead lift is great for shoulders and arms; and baby curls will give you beautiful biceps.

(pics)

Your exercise time can also be baby's play time. It's a win-win! Enjoy your shape-up with baby!

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! :-) Lori

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Active Play

August 18th, 2013
By

 photo ActivePlay_kite_zpse6accfd8.jpg

Whether you have kids who are busy in sports or kids that you need to pry away from the computer or television, active family play should be on the agenda. There are many fun ways to keep active as a family that won't require expense admission or a costly equipment investment.

 photo ActivePlay_hopscotch_zps2bc3fe4a.jpg

Not can the family stay physically active and pass time, here are a dozen great ways to have fun together.

  1. Hopscotch - Using chalk, make fun hopscotch paths in all sorts of configurations outside. It will wash away easily too.
  2. Fly a Kite - Make several different designs together and see which will fly the best.
  3. Ball Throw - This can go well beyond just regular catch...throw high, throw far, fielding, do tricks or find a target to throw in or at.
  4. Kickball - There are a variety of kicking games too...ball steal, kicking around obstacles, distance or high kicks.
  5. Juggling - Juggling can be great fun, even for uncoordinated people like me!
  6. Jumping rope - Jumping rope is great exercise as you count, jump on one leg, double jump, skip, and figure out new tricks.
  7.  photo ActivePlay_obstacle_zps59dcf4cd.jpg

  8. Obstacle course - There are many ways to create an obstacle course with whatever you have around the house. Include some items from this list, work your way around the yard or house, and add in other fun tricks or games (i.e. balancing a broom stick, carrying an egg with chopsticks, etc.) Be creative.
  9. 8. Frisbee - There are some fancy frisbees out there but even a cheap basic frisbee can work just fine.
  10. Tag - This might require four or more people but tag can be trickier when done like flag football.

10. Charades - Young and old always enjoy charades.

11. Water balloon - On these hot summer days, water balloon play is not only fun but will keep you cool too. You might purposely get hit.

12. Balloon volleyball -  Blow up a plain latex balloon and play a friendly volleyball game.

 photo ActivePlay_balloon_zpsbe70fb67.jpg

It doesn't take a lot of money or anything fancy to entertain the whole family. Enjoy active play together and create memories that everyone will appreciate for years to come.

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! :-) Lori

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