heart health month - university of...
TRANSCRIPT
INDEX
Breast cancer: Windows of Susceptibility NIH grant 1U01ES019480
our MISSION
Heart health month ............1Herbs and health.............................2
Updates.......................................3Healthy kids program.....................4Parsley, sage, rosemary and thyme....5Crossword puzzle...........................7Nutrient Density..............................9Yoga Pose......................................10Heart and ribbon pattern.............11
Coffee Talks................................13
TO PREVENT the occurrence of BCa through RESEARCH and EDUCATION
TO ENCOURAGE and SUPPORT BCa survivors,
February 2013 Issue 28
1
Breast Cancer
MYTHs,FACTs,CHOICEsand
"heart
health month"
RESEARCH PARTNERS
COMMUNITY PARTNERS
Visit our Website
Center for Disease Control's heart health month plan: excerpted from their website.
Take your first step on the road to heart health. Heart disease is the leading cause of death for both men and women.
Pain or discomfort in the jaw, neck, or back.Feeling weak, light-headed, or faint.Chest pain or discomfort.Pain or discomfort in arms or shoulder.Shortness of breath.
1) coronary artery disease (those are the blood vessels that feed the heart)2) cardiovascular disease (heart disease and stroke)
TAKE THE STEPS TOWARD HEART HEALTHEvery step brings you closerWalk it with a friendReward yourself for good efforts
Eat a healthful dietMaintain a healthy weightExercise regularlyMonitor your blood pressureDon't smokeAvoid alcoholManage your current diseases (i.e.take your medicine,exercise and eat right)
KNOW THE SYMPTOMS OF HEART ATTACK
DEFINITIONS
PLAN FOR PREVENTION
contacts
The short answer is: "All of them" -- The long answer is that most herbs are
packed with much more nutrition that we consider. Ounce for ounce, they are brimming with goodies, phytochemicals acting as antioxidants and anti-inflammatories, and even a small decoration on your food will increase the nutritional value of what you eat. Nutrition Diva website states that on even weight comparison, , the ratios are like this:
Remember that we often eat 3 ounces of lettuce, but rarely that much parsley but because they are so loaded with vitamins, minerals and antioxicants, even a little bit will help nutritionally enhance your diet.
This site also suggests what we all know how to do, but continually forget, to toss a pinch of any or all of your favorite herbs onto your salad, into your soups, onto your roasting dishes, lightly sprinkle into your sautes.
Grow your own herbs from seed, many are hearty and can be harvested and dried for later.
head lettuce raw parsleyto "Compared with the same amount of lettuce, raw parsley gives you three times as much vitamin A, four times as much calcium, five times as much iron, 17 times as much vitamin K, and 44 times as much vitamin C."
Get in the habit of "spiking" your food.. not so much with wine and salt and msg and truvia and nutrasweet.... but spike it with crumbles from your stash of fresh or freshly dried herbs. Herbs are typically harvested once a year and can be dried for later use. They don't "go bad" if properly dried, but can lose some of their fragrance and nutritiousness. (One site commented that the older herbs lose their health benefits which stands to reason, another mentioned to be wary of the "tin cans" used to store spices (who has had time to check to solder joints on these, good grief). Another consideration of very old spices and herbs would be contamination by little critters.
The concensus was that if you can rub the spice or herb in your hand and it still has its "fragrence" then there is probably some "life " left it in.
RESEARCH PARTNERS
QUESTION:
2
What herbs and spices are good for me?
SOLUTION:
ANSWER:
vitamin C 44 times morevitamin K 17 times more
COMMUNITY PARTNERS
3
Windows of Susceptibility
TubeYou
University of Cincinnati's Department of Environmental HealthBreast Cancer and the Environment Research Program
Saturday April 6 2013 is the 9th annual Looking Upstream for Environmental Links to Breast Cancer educational
forum.
Dr. Kushi presented information about a study of fat in the diet and breast cancer risk which was the result of pooling 16 studies. Overall their results indicate that the relationship to breast cancer of dietary fat ingested increased in 5% increments did not dramatically different from increasing 5% dietary carbohydrates. While this is a paper that reports fat, diet, and breast cancer needs more research, it is primarily a statistical method paper using pooled studies to obtain data about fat and breast cancer.
Types of dietary fat and breast cancer: a pooled analysis of cohort studies. Smith-Warner SA, Spiegelman D, Adami HO,
Beeson WL, van den Brandt PA, Folsom AR, Fraser GE, Freudenheim JL, Goldbohm RA, Graham S, Kushi LH, Miller AB, Rohan TE, Speizer FE, Toniolo P, Willett WC, Wolk A, Zeleniuch-Jacquotte A, Hunter DJ. Int J Cancer. 2001 Jun 1;92(5):767-74.
Banita Bailey, RN delivered a Medical Student (year 1) Lecture on her breast cancer journey her advocatcy for epigenetics education.February 27, 2013.
My breast cancer story:UC College of Medicine
Pink Ribbon Girls invited all breast cancer survivors to a attend a unique and wonderful wellness event at the Cancer Support Community in Blue Ash on Saturday, February 9, 2013. Be your own valentine by taking care of YOU. There was a Sampling of healthy food, your choice of a brief Pilates or Guided Imagery session, free chair massages and facials, and "nourishing" presentations by leading holistic practitioners. There were over 30 women in attendance.
Beth Robeson, founder of the Healthy Kids Fast Program and co-founder of the weekly podcast, "What The Hell Are You Eating" shared tips, tricks and strategies for super-charging your diet and your lifestyle. Beth has spent the last 20 years researching, writing and teaching mothers and families about eating healthy and positive parenting. She is an experienced public speaker and the author of 2 upcoming books, The Magic of Mothering and The Field Guide to Healthy Kids Fast! Beth spoke to audience members about the role of diet in combating cancer and her low-stress, relaxed approach, will make it easy and fun to make better choices when it come to your health!
Maria Hoeffer, ND, LMT, doctor of naturopathic medicine, spoke on nourishing your spirit during or after your cancer journey. In her years of practice, Maria has helped patients with cancer and other chronic illness substantially improve their quality of life through education and empowerment, and by using holistic practices, such as stress relief exercises, energy exploration and healing techniques.
COMMUNITY PARTNERS
4
PARTNERS
Drying herbs: Parsley, sage, rosemary and thyme
RESEARCH
Harvest herbs from the garden. If the herb is a perennial cut the stems at the base of the plant. Cut herbs used for drying that leaves them with long stems
Wash dirty herbs carefully. (Otherwise there may be a risk of mildew problems during storage.) Pat them with a paper towel or shake dry.
Remove lower leaves from the stems and tie herbs together in small bunchs near the top of the stems.
Find a dry, warm (not humid), dark and well ventilated dust free place that is out of the way place to dry them (@68ºF/20ºC).
Leave the herbs to dry for 1 - 3 weeks. Check them every now and then to see how they are drying - thicker stemmed herbs will take longer. if they crumble by rubbing a leaf between two fingers they are ready to be taken down.
Remove the leaves and bottle them in airtight glass herb jars Pick out any fluff, woody pieces and other foreign material as you remove the leaves. You can keep the leaves whole, crush them in your fingers to make a really fine ground mix for cooking (but use this quickly to retain flavour) or leave them in leaf shape for tea, garnishes on soups, etc. (these should not be too crumbly). Seeds should be left whole and crushed only when needed for cooking.
Label and date the jar. Store the herbs for up to one year.
If one tries to remove all the problems in the world, one necessarily becomes part of the problems modified from Person of Interest
February 21, 2013
i wonder if anyone will decode this ha ha
RECAP: your solution becomes my problem mm 5
A very good way to reduce the time it takes to air dry is to put an airconditioner filter (looks like a large dryer lint catcher) down. Put your herbs on that and stick one more on top of that. secure with a rubber band and secure the whole thing to a fan. (as seen on Alton Brown's cooking show "good eat's") If you want to collect seeds for the next generation or for cooking with, wait until the blooms have died off the herb. Get to them before the windy weather does. Herbs used for their leaves are best picked before they flower (i.e. as soon as the buds arrive); this will ensure the best flavour because they contain the maximum amount of volatile oils prior to blossoming. Attics, pantries and warm basements are ideal locations for drying herbs. Large, rarely used cupboards or wardrobes are also another possibility. The best time to harvest herbs is during a rainy evening when everything is still soaking wet, but before the sun beats down and draws out the volatile oils. Late morning is usually a good bet too. Herbs picked under these conditions will retain their flavour longer and are less prone to mildew problems. If you want to cut the herbs twice in one season, only harvest small amounts for the first harvest. This will leave energy for the herbs to grow through to the last harvest, which should be more bountiful. If you need to substitute dried herbs for fresh herbs in a recipe, remember that dried herbs are more potent. As a rule of thumb, one teaspoon of dried herb equals one tablespoon fresh herb. Don't overdo addition of dried herbs as too much can ruin the entire dish. Frozen herbs will not ever work as a garnish - they're only good for cooking. Herbs can also be dried in a conventional oven, a microwave oven or using a dehyrdator. These methods do affect the content of the herb's volatile oils, however, and produce an inferior product. However, if you live in a humid climate, air drying is not successful and oven drying may be a choice you prefer. For drying in a conventional oven, the usually recommended temperature is 200ºF/100ºC. Place herbs on tray covered in baking paper. Watch very carefully, turn over if necessary (use tongs or similar tool and wear oven mitts). Check consistency of herbs every few minutes until they appear crisp. It might help to leave the oven door slightly ajar. Herbs placed into a microwave oven should be wrapped in kitchen towel and add a glass of water to prevent the dryness of the herbs from affecting the oven. Try one minute drying on high and check for consistency after each burst. When drying fresh herbs in a microwave oven, only ever use the microwave on defrost and place a half cup of water in there with them so you don't break the microwave. Remove herbs when still partially moist and warm and allow to cool as they dry out as the heat escapes. Best way to keep plenty of flavor when using a microwave oven.
http://www.worldfoodscience.org/cms/?pid=1006152
HERE IS A WEBSITE which will turn you off of food altogether *LOL"
Parsley, sage, rosemary and thyme = heart healthy
6
7
Crossword puzzles for better health
BreastCancerRisk
Windows ofSusceptibility
UNIVERSITY OF
CincinnatiDept of Env Hlth
RESEARCH PARTNERS
ACROSS
DOWN
Parsley, sage, rosemary and thyme, alsocalled Scarborough fair ballad
1. Parsley has a pretty complete source of ______2. The terpenols in thyme can be used medicinally as an expectorant in upper respiratory infections and __________3. This herb supplies more than 10 percent RDI of calcium magnesium iron and _________4. A well known English ballad mentions four herbs, parsley, sage, rosemary and _____5. The botanical name, Petroselinum, comes from the greek word comes from the Greek word for _____ because this is where it is found growing.6. Hebrew celebrations at passover use parsley as a symbol for ______7. Dry your own parsley in the ____, crumble, and then save in glass jars8. Parsley has omega 6 fatty acids thought to be pro- inflammatory, but ancient uses were thought to help ________9. Thyme was used by the ancient Romans to treat __________10. The essential oils of thyme contain this antibacterial compound ______11. Rosemary has acarnosic acid and rosmarinic acid both of which promote good ______ in humans12. Rosemarinic acid has antiinflammatory,
antioxidant, antiviral and _____________ activity13. Ancient cultures thought rosemary was able to boost ______14. Sage is renowned as a symbol of power and ______
1. 100 grams of this herb supplies _____percent of the RDI for vitamin K2. 38 percent of the RDI for folate which is also called vitamin B ___ is supplied by parsley3. Parsley has omega-6 fatty acids which are pro-___________4. 3.3 grams of dietary ____ in this herb5. Thyme is used in this type of therapy using odors called ____________6. Parsley has been used to aid the _________ of food7. Parsley has been cultivated for so many millenia that its origin is difficult to ________8. Medieval myth is that parsley seeds had to travel to hell and back _____ this number of times before sprouting, SEVEN,9. The Greeks used thyme in beverages to infuse ______10. There are morethan 350 varieties of thyme, and the flowers have a lilac type ________11. Thyme belons to the botanical family of ____12. Carnosic acid found in rosemary, and scavenges free radicals so is an ______13. One of the oldest known herbs is ____14. Sage has been used for dental infections and for sore _______
Crossword puzzles for better health
RESEARCH PARTNERS
Crossword puzzles answersAre you going to Scarborough Fair?Parsley, sage, rosemary, and thyme;Remember me to one who lives there,She was once a true love of mine.
Tell her to make me a cambric shirt,Parsley, sage, rosemary, and thyme;Without a seam or needlework,She will be a true love of mine.
Tell her to wash it in yonder dry well,Parsley, sage, rosemary, and thyme;Where never spring water or rain ever fell,She will be a true love of mine.
Tell her to dry it on yonder grey thorn,Parsley, sage, rosemary, and thyme;Which never bore blossom since Adam was born,She will be a true love of mine.
Now he has asked me questions three,Parsley, sage, rosemary, and thyme;I hope he'll answer as many for meBefore he shall be a true love of mine.
Tell him to buy me an acre of land,Parsley, sage, rosemary, and thyme;Betwixt the salt water and the sea sand,Then he shall be a true love of mine.
Tell him to plough it with a ram's horn,Parsley, sage, rosemary, and thyme;And sow it all over with one pepper corn,And he shall be a true love of mine.
Tell him to shear it with a sickle of leather,Parsley, sage, rosemary, and thyme;And bind it up with a peacock feather.And he shall be a true love of mine.
Tell him to thrash it on yonder wall,Parsley, sage, rosemary, and thyme,And never let one corn of it fall,Then he shall be a true love of mine.
When he has done and finished his work.Parsley, sage, rosemary, and thyme:Oh, tell him to come and he'll have his shirt,An d he shall be a true love of mine.
Food Frippery
Parsley has 3 times more vitamin C than oranges, and vitamin C rich foods help reduce arthritis
Sage may have antiviral, antibacterial and antifungal properties, can be drunk as tea and has benefits for muscle spasm
Rosemary is rich in calcium, magnesium, potassium, iron, manganese, copper, zinc. vitamins A, C, B1, B2, B6, B9, fiber, omega 3 and 6 fatty acids, and many helpful phytochemicals
Thyme ..is a powerful storehouse of health-enhancing phytochemicals, with 28 antioxidants, 26 anti-inflammatories, 33 anti-bacterials and 25 antispasmodics
some info fromhttp://www.growingraw.com/thyme-plant.html 8
nutrient denSe f d
nutrient S
100 grams:500 calories
i cal rS o
:1 @50
1:500
100 grams:@50 calories fresh
i cal rS o
nutrient S
Parsley, sage,rosemary and thyme
outrageously wonderfulmore than you can imagine
and too many greatnutrients to list here
9300 calories from fat
2.9% protein17.9% saturated fat
10 % RDI iron(ed. I could not find
one single post aboutanything nutritious in
oreo cookies)
9 cookies
RELEASING STRESS
REDUCING CANCER RISK
GAINING STRENGTH
tadasanaTriangle pose
MODIFIED FROM http://www.yogajournal.com/poses/494
10
http://www.sistertosister.org/yoga-poses-heart-health
This pose is revisitied from an earlier issue, but the video
posted at the site above makes it much easier to understand.
With exhalation, step your feet 3 1/2 to 4 feet apart. Raise your arms reaching out to your sides
palms down.
Turn your right foot out comfortably, near 90 degrees. Rotate your right thigh so that the right knee cap is in line with your right ankle.
Exhale. Tighten your quadriceps, then reach your torso toward the right over your right leg, using your hips (not
your waist) as the point of flexion.
Place your right hand ankle, without deviating from the plane of the pose. Your left arm is
stretched to the ceiling, and your head is held turned slightly to the left.
Inspire as you return to the original posture. Follow the course in
parallel to the floor and keep
Suncatcher heart and ribbon stained glass (and window cling) for February, Heart Health month with pink ribbonpattern
11
12
Coffee TalkCOMMUNITY PARTNERS
This year will be a wonderful one. Pink Ribbon Girls has decided to combine one of their popular events (the Coffee Talk) where discussions on all aspects of living with and through breast cancer are discussed in a free and comfortable atmosphere, with the principles of lowering risk for breast cancer (and other diseases) by being mindful of epigenetics as a disease modifier.
The next talk is scuheduled for March 03 at Chi-natti's were attendees Click on the link above to get details from the Pink Ribbon Girl's website.
1 2 3 3 5 6
Rate what you perceive as the impact of environmenton breast cancer risk
Your diet
Your mother's dietYour father's diet
Your stressYour DNA
Rate your interest in Coffee Talkson the environment and breast cancer
highlow
Your grandparent's diet
MaleAGE 15-24 25-34 35-44 45-54 65+ Female