Inflammatory breast cancer can easily be confused with a breast infection, but if it’s cancer, symptoms won’t go away with antibiotics. Prompt medical attention is imperative if you notice skin changes on your breast, to help distinguish a breast infection from other breast disorders.

Examples of “Empty Calorie” foods:

• French fries, fried chicken, chips and all other deep-fried foods. A large order of fries from a fast food chain can contain up to 570 calories with a whopping 30 grams of total fat!
• Candy, soda, and other sweetened packaged foods. A can of soda contains about 130 calories as well as additives and colorings.  Heaps of calories from sugar, but no micronutrients.
• Beer, wine, and all other alcoholic beverages. A can of beer contains about 150 calories from sugar and not much of anything else.  In addition, calories from alcohol tend to be stored as fat in the abdomen (leading to a “beer belly”).
• Refined grains such as crackers, cookies, white rice and white bread.

How to avoid “Empty Calories”

• Avoid deep-fried foods. Instead of deep-frying use other methods of cooking.  Try a baked potato with skin instead of fries, or a piece of baked skinless chicken breast instead of fried chicken.
• Avoid sweetened drinks and canned drinks.
• Try whole grains instead of refined grains. Whole grains are packed with beneficial fiber and antioxidants.  Try a slice of whole-wheat bread instead of of white bread.  Have a bowl of steel cut or unsweetened oatmeal instead of croissants, pastries, cornflakes, and sweetened cereals.
• Snack on fruits! Instead of grabbing a box of crackers in the mid-afternoon, snack on fresh fruit.  Try dipping them in low-fat cottage cheese and yogurt to get additional calcium and protein.

Approximately 200,000 women are diagnosed with breast cancer every year in the United States alone.  As recently published in the American Journal of Epidemiology, approximately 40% of breast cancers among postmenopausal women may be prevented through lifestyle changes.

Research has recently identified the association between diet, exercise, and other modifiable lifestyle choices and the risks for certain types of cancer.  There is no surefire way to prevent breast cancer, yet following these tips can significantly reduce your risk and improve your overall health:

• Strive for a healthy weight
• Eat healthy: Choose more whole grains, fruits, and veggies and less red meat.  Have a registered dietitian review your diet to see where improvements can be made.
• Exercise more
• If you drink alcohol, consume in moderation: Even a drink or two a day of alcohol may raise the risk of the most common type of breast tumors.
• Limit intake of animal fat, including red meat, dairy, and butter
• Reduce exposure to estrogen: Unwanted sources include extra weight, alcohol, and red meat.  Hormone Replacement Therapy – avoid long-term, high-dose hormones after menopause.
• Perform monthly breast self-exams
• Reduce stress to strengthen your immune system
• Stop smoking
• Visit your doctor annually and increase your chances for early detection
• Annual breast exams for women over 20, and
• Annual mammograms for women over 40
• Request an ultrasound or MRI if you have dense breasts, or if you felt a lump, but nothing showed up on the mammogram

Probiotics are especially helpful in alleviating occasional diarrhea, as well as the gas, bloating and discomfort that come along with it. The “good” bacteria in probiotics can help to displace the “bad” bacteria that cause diarrhea, and they can also help to restore the normal ratio of good to bad bacteria in the body. Probiotics also produce substances that help prevent the growth of harmful bacteria, and have been shown in clinical trials and real-life situations to shorten the duration of episodes of occasional diarrhea.

Visit our wellstore store to see which probiotic product may be helpful to you as there are several strains. For example, if you are traveling out of the country and prone to traveler’s diarrhea or taking antibiotics, then Proboulardi would be the best choice.  If you have IBS, Crohn’s, colitis, or constipation, then Ultra Flora DF or Ultra Flora IB (extra strength) is for you.

The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.

Include more fiber in your eating plan by:

• adding vegetables to sauces, stews and casseroles
• adding oats to meatloaf, soup, breads and cookies
• starting your day with a bowl of high fiber cereal (at least 5 gm dietary fiber per serving) and sprinkling it with slivered almonds and berries or sliced apples
• topping salads with fresh fruit and unsalted sunflower seeds

Help prevent heart disease by eating fiber regularly. Start with a goal of 5 servings of fruits and vegetables each day, along with whole grains and beans.  Remember, as you increase your fiber you need to increase your water intake.

What is vitamin D?
Vitamin D, often referred to as the “sunshine vitamin,” is actually a fat-soluble hormone that the body can synthesize naturally. With just 10-15 minutes of sun exposure per day on our face, hands and arms-without sunscreen, our bodies make vitamin D.

Why is vitamin D necessary?
Vitamin D assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow the progression of osteoporosis. Research suggests vitamin D may also provide protection from and reduce the risk of:

• hypertension
• psoriasis
• multiple sclerosis
• rheumatoid arthritis
• dementia
• type I diabetes
• periodontal disease

In addition, growing evidence has demonstrated its important role in defending against cancer (studies link a deficiency of vitamin D to as many as 18 different cancers).

How much, and what kind, does an adult need?
According to the National Institutes of Health (NIH), the daily Adequate Intake (AI) for adults is 5 mcg (200 IU) daily for males, females, and pregnant/lactating women under the age of 50. People 50 to 70 years old should get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU). Based on recent research, many experts now consider this recommendation inadequate and suggest that the public is best served by higher intakes-perhaps 1,000 to 2,000 IU daily.

*Healthy By Design Nutrition Specialists recommend you ask your doctor about a blood test called the 25(OH)D for a more accurate assessment of your vitamin D status.

How do you get enough vitamin D from foods?
It isn’t easy to get enough vitamin D from your diet. While fortified foods such as milk and cereals are available, most provide vitamin D2, a form which is much less utilized by the body.

Good dietary sources include: fortified foods, eggs, salmon, tuna, Mackerel, and sardines. Since sunlight causes our bodies to make vitamin D, daily exposure is helpful.

Gluten causes damage to the intestinal lining by eroding the villi and microvilli essential for digestion and absorption processes. Once an immune response has been initiated, inflammatory reactions can cause a whole host of wheat allergy symptoms. A gluten/wheat allergy may not always be a severe frequent reaction but can result in many digestive symptoms – flatulence, bloating, constipation, diarrhea, pain, etc. – and may aggravate a host of other symptoms such as:

• Fatigue
• Depression
• Arthritis
• Migraines
• Eczema
• Psoriasis
• Anxiety
• Cramps

Wheat is more likely to cause an allergic reaction than any other grain. Modern wheat has been developed to contain higher gluten levels for the manufacture of bread and other products, and our digestive systems were not designed to cope with the indigestible proteins. Some people with a wheat allergy find they can tolerate oats, however it is important to note that oats are often processed and stored alongside other grains.

Breakfast skippers tend to eat more calories later in the day, which can sabotage weight loss goals. Plan ahead by keeping fresh fruit, raw nuts, and whole grain breads and cereals on hand.

Here are some healthy, grab-and-go options that fill the bill:

• Whole-wheat toast with natural peanut butter and sliced banana
• Smoothie made with whey protein and fruit
• Whole-grain cereal with low-fat milk and 10 raw almonds
• Hard-boiled egg and a banana
• Whole-wheat English muffin with low fat ricotta cheese and slice of tomato
• Salmon on 1/2 whole-grain bagel with light cream cheese
• Oatmeal made with berries and 6 raw walnuts
• Breakfast burrito: Southwestern egg scramblers in a corn or whole-wheat tortilla and salsa
• Greek yogurt with sliced peaches, chopped raw pecans, and low fat granola