Tag Archives: diet

Bye, Bye, Bye.

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Say “Bye, Bye, Bye” to those extra pounds & hit the pavement because even losing a moderate amount of weight can lower your risk for breast cancer or it’s recurrence.

For the first time, a study is showing that weight loss directly lowers hormones linked to breast cancer.

How much weight?

“Having a first goal of 10 percent of weight lost can have major health effects; it’s not as difficult as people are thinking it is.” says Dr. Anne McTiernan, director of the Prevention Center at Fred Hutchinson in Seattle, Wash., and author of the study.

In fact, losing as little as 5% of one’s body weight — 10 pounds for a 200-pound woman — drives down levels of estrogen and other hormones that raise breast cancer risk, the study finds.

Even more so, weight loss in combination with exercise drove down hormone levels to a decreased level, an effect that is linked to reducing a woman’s risk of developing breast cancer.

And, if you need some tunes to get this party started & your booty shaking, try these rocking playlists:

1. Who better to offer some thin-spiration than the First Lady, Michelle Obama?

Her playlist features hits from Willow Smith to Beyonce to Stevie Wonder and are guaranteed to get you moving. You can get the playlist here thanks to Womens Health Magazine!

2. Or if you’d rather swoon…obsess over this boy band playlist put together by FabFitFun and rekindle your first love whether it be the bad boy, the cute one, or the one no one paid much attention to. Backstreet is BACK!

I was always more of an N’SYNC girl!

xxL

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Sources:

1.http://abcnews.go.com/Health/losing-weight-lower-breast-cancer-risk/story?id=16398316#.T8bC2b9UF7w

2.http://www.latimes.com/health/boostershots/la-heb-breast-cancer-obesity-20120521,0,7865514.story

Devour a Diet Book.

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If you’ve been on a diet. & if you are human, you have.  You know what I mean when I say, DEVOUR A DIET BOOK.

DIETING make us HUNGRY, so hungry that we often contemplate devouring said book: ink, paper, binding…& with all that proper syntax and diction it has to be a balanced meal, right? Of course not! I’m joking! However, I recently did “devour” a diet book…just not in that way.

When I first heard of The Pink Ribbon Diet by Mary Flynn, RD and Nancy Verde Barr, I knew it was a must read–for all of you, for my mother, & for me. Back in December, when I first moved down to Miami, at the beginning of our journey at DILAW, I was on the hunt for a nutrition book aimed at preventing breast cancer. I obviously didn’t look hard enough as this book was published in 2010 (my former journalism professors would be so ashamed!) But, alas, thanks to Dr. Oz, The Pink Ribbon Diet finally made it across my desk.

Now, I’m going to level with you. I haven’t read it all. Yes,  I could have skimmed it and wrote a quick synopsis, but I want to do this justice. Nutrition is an important part of everyone’s well being, AND especially important for those warriors against breast cancer.

Instead, lets do this together…

What is The Pink Ribbon Diet?

It is a PBOO based diet. That is fancy acronym talk for a plant-based olive oil diet. Yes, it is a high fat diet. & yes, you can eat fat to lose fat.

How?

Flynn describes the PBOO as following the Mediterranean Sea diet standard. One she further details as a diet dominated by vegetables and whole grains which are prepared with olive oil and washed down with a glass or two of wine. I’m Sold.

But,  if that wasn’t enough of a sale for you: Did you know that the countries along the Mediterranean Sea not only have beautiful beaches, hot men and women, & devastatingly delicious food, but they also has the lowest incident of chronic disease and one of the highest life expectancies. It’s safe to say that you can fool them once, but after the fall of the Greek Empire, they got their shit together & among their many accomplishments, achieved  the gold standard or medal (olympics, pun) in healthy eating.

The Pink Ribbon Diet is developed on the exact same Mediterranean Diet food pyramid, but has the added benefit that it is breast cancer specific. It has eliminated any foods associated with the disease and emphasized foods shown to improve breast cancer biomarkers. Win-Win?  We think so!

So what foods need to be kicked to the curb?

  • Red Meat
  • Cured Meats
  • Margarine
  • Vegetable Oils (soybean, safflower, sunflower, corn)
  • Mayonnaise unless made with hydrogenated fats and the main fat is olive oil or canola oil
  • & Any food whose ingredients label lists “partially hydrogenated” trans fats or trans fatty acids”)

If it has been linked in a study to increased cancer risk, its out of here! There’s no second chances & we won’t be answering their late night phone calls! Cancer causers have no place in our lives, in our pantries, or in our refrigerators!

& now that we’ve rid ourselves of the Mr./Ms. Wrongs, we’re ready to meet the Mr./Ms. Rights…but a girl can’t give away all of her secrets in one blog post. So, stay tuned.

xxL

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Breast health is the best health.

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It may sound corny & ridiculous, but its true. If you are a woman and are like me, you store everything inside your bra. My car keys, my cell phone, my money, my credit cards, my lipgloss…I once fit a camera…my motto is: if I can fit it in there, it goes.

In fact, it’s rare that you won’t find a George Washington or five sticking out of the side of my bra or a scribbled “to do” list sneaking a peak of the outside world, perhaps, gasping for air.

My decision to focus on breast health and prevention this week, stemmed from one of these breast compartment incidents. Just back from the gym with my bra overflowing with the former contents of my purse, my cell phone began to ring. As I searched frantically all around me (its def con 7 whenever that device starts to go off), my friend simply put his hands on my chest, squeezed (for his own benefit) and screamed: found it!

Which got me thinking…first off, I need new friends and second, if I take care of my Rebecca Minkoff purse like its my only child, why am I not caring for my breasts that way as well?

Being in my twenties, breast cancer isn’t really a concern for me. Yes, I have a mother diagnosed with breast cancer, so I’m at a higher risk of developing the disease myself. & yes, that does mean I’ll have to be vigilant in the future. But, what do I care about the future? I’m living for the now.

We’ll not really. What I’m doing is everything I possibly can to prevent the disease from becoming acquainted with my favorite twins like a mother would guard her teenage daughter from the motorcycle riding bad boy next door. & you should be too, regardless of your age or family history. Because, we all know how that story ends…many of us have lived it.

On Sunday, April Fools Day, we posted a marketing campaign that said “Sometimes you can trick a trickster” & its true. Sometimes you can. But its not through luck. This isn’t something your lucky underwear or lucky bra will be able to help you with, only pro-active PREVENTION can.

p.s. I won't hold it against you if you didn't see the campaign. I've included it in this blog posting as well---I'm just envious that you were able to have a weekend. In my world--that's Lucky!

So, lets get pro-active or just active as that is the number one way to fend off breast cancer: EXERCISE.

Doctors recommend exercising for 45 min to an hour five days a week. Regular workouts may help prevent breast cancer by boosting immune function, warding off the big bad O (obesity) and lowering your levels of estrogen and insulin. Plus, you get an awesome endorphin high that makes you feel your sexiest at your sweatiest.

Hand in Hand with exercise goes: Weight. Keep your BMI in check. Being heavy can increase your risk of developing the disease and reduce your risk of surviving it. I’ve said it before & I’ll likely say it again, fat feeds tumors. (gross)

& number three, goes to alcohol: DRINK LESS OF IT. Now, I know for some of us (myself included) this is a hard one. But, lets be honest, once you hit your twenties, being a sloppy drunk isn’t attractive. In fact, it wasn’t attractive before, boys just don’t have standards. BUT, men do. So, lets clean up our acts, together. Especially since research has shown that two drinks a day could increase breast cancer risk by 21%.

Limit the alcohol, up the Green stuff. Doctors recommend adding cruciferous vegetables to your plates such as broccoli and kale. Just the name should tell you how bad ass they are. They’ll crucify your chances of developing cancer. If you are really brave, even try eating them raw.

Fifthly, know your roots. In about 15 percent of breast cancer cases there is a family history. If you have one first degree relative with the disease, your lifetime risk doubles, if you have two your risk increases five-fold. What does this mean?  That you’ll have to be extra vigilant is crushing these numbers. I’m with you ladies!

What more can you do?

Get checked. I know its awkward and quite frankly, cold. But all women should have a clinical breast exam at least every three years. So, stop thinking of the gyno as just the man or woman who helps you have the fun of sex without the consequences of it, but also as the man or woman who can save your life…maybe buy them a fruit basket as a thanks…i’m completely joking here. don’t.

Lastly, and this is a preference thing, but consider genetic testing. When cancer strikes young women its more than likely connected to a mutation in the BRCA gene. So, ladies, if you think based on the above that you may be at risk, get tested. Lets not operate under the assumption that ignorance is bliss. Ignorance is just ignorance.

We like you & we want to keep you alive, healthy, & continuing to Do It Like A Woman!

xxL

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A shake that really “shakes” things up.

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Breast Cancer, hurts. Being unhealthy, hurts.

So, here’s a shake that can help you with BOTH. From the highly educated mind of Dr. Patrick Quillin, PhD, RD, CNS and former vice-president of nutrition for a national network of cancer hospitals from 1990-2000…yeah, yeah, yeah…we get it: he knows his shit….HERE is the the Dragonslayer shake (it even comes with a cool name).Image

Ingredients:

  • 4-8 ounces of rice milk or dilute fruit juice, including apple, cranberry, orange, fresh-squeezed, juice extracted, etc. Or add twice the specified water to a can of unsweetened concentrated apple juice.
  • 10-15 grams of powdered protein (listed in order of preference): ImmunoPower, whey, soy, alfalfa, egg white, non-fat yogurt solids, & spirulina. *Do NOT use powdered proteins that are based on non-fat milk solids.
  • A powdered formula with a combination of Acidophilus and Eliminease or its equivalent). The mix should include a fiber, an herbal laxative, proper bacteria for colonizing the intestines, and botanicals for detoxification. A powdered mix with all of this can be found in the Colon Care section of your health food store.
  • One sliced, ripe banana or less, depending on how thick you like your shake.
  • 2-4 grams of buffered high dose vitamin C powder
  • 1 tablespoon of flaxseed oil

**If you hate measuring as much as me, one scoop full for the powders, will do just fine.

Directions:

  • Use a blender….(duh)…
  • First add the oils to coat the bottom of the container for easy mixing and cleaning.
  • Add the powdered ingredients & cut up fruit
  • Blend until smooth, or about 15 seconds

…VOILA.

Image

This shake has been mother tested & mother approved (huge victory!). In fact, she even noticed an improvement in how she felt when drinking the shake on days after she had radiation therapy. It is also, ME tested & ME approved, made with orange juice, it tastes almost like a creamsicle.

P.S. For those of you wondering what ImmunoPower is, it is a scientifically-formulated nutrition supplement designed to bolster “host defense mechanisms” in people who are being medically treated for cancer and hay fever relief. It’s also just goddamn good for the everyday person. BUT, at $109/canister, my recommendations go out to only those of our readers with cancer/hay fever. For the rest of us, whey protein powder–is the WAY to go.

To learn more about ImmunoPower, click here. (& don’t let the lovely couple featured on their homepage deter you, if I’m that happy at that age with my 8th husband in a Niagara falls/beach mash up…maybe this shake really does work miracles)

xxL

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Let’s Talk: DIET…

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Ladies, uncover your ears!

I know that I just broke “girl code” by mentioning the dirtiest of the dirty four letter words. Yes, even I feel ashamed for saying it in public! &, sure, it would be better if we put it off another week…

BUT, YOUR fat may be KILLING you…

Fat isn’t just unattractive. Its destructive. Destructive to not only your physical self but to your self esteem as well. Part of Do”ing” It Like A Woman is being the hottest, baddest bitch you can be–which is a “skinny” bitch.

Now, I know that I’ve just pissed off some or most of you. You ladies are comfortable with the way you look & don’t give a damn about what I or anyone else has to say about it. AND that is AWESOME, you are lightyears ahead of the rest of us women, you are an evolved species–as long as your BMI is also in check with your attitude.

This isn’t an appearance issue (though we’re always the hottest at our finest), it is a quality of life issue. Being overweight can impact a person’s entire quality of life. It goes way beyond health issues like diabetes, heart disease, & cancer–& into the daily aspects of our life. It can cause joint pain, difficulty breathing, disrupted sleep, mood swings, and that sluggish/tired feeling that you just cant kick even after your tenth cup of coffee or fourth 5 hour energy.

Not only that, but for those of you cancer diagnosees and survivors out there–my warriors–it can actually cause your cancer to reoccur. FAT feeds TUMORS.

Now, I wasn’t always a dietary example & I am still far from perfect. There was a time once where I thought wine and vodka was an appropriate diet aka the liquid diet. And, there was also a time in college where I lived solely off of Subway’s 5 dollar footlong meals. Even as recent as this past year, while living in Boston, the majority of my meals began to consist of laffy taffy candy & whatever I could get half off at the restaurant I was working at. It was a bar, you figure it out.

BUT, I have always been a health addict. Even if my own health habits were slacking, I was a silent support system to the women in the magazines that I was reading. I would think “YOU GO GIRL” as I took another bite out of the chocolate bar I was eating..seriously.

What finally changed? I got off my ass. And put all of what I’d been reading, to work…on my ass.

Its spring time & time to do some spring cleaning…internally.

So, what’s the best diet? A GREEN diet. I could lecture on it and sustainability, but that sounds about as appealing to me, as it does to you. I don’t even want to hear me talk on that…we’ve all heard it before: been there, done that.

Instead, I’m going to give you four simple ways that you can experiment with a GREEN diet straight from my bible, Kim Barnouin (one of the women behind the Skinny Bitch franchise)’s new cookbook: Skinny Bitch Ultimate Everyday Cookbook. The latest addition to my growing library of green diet books including Kim & Rory Freedman’s Skinny Bitch collection and Kimberly Snyder’s The Beauty Detox Solution. Check them out, these ladies know what they are talking about. Need proof? Look at them. They all look fabulous…bitches…

The "BIBLE"

Here they are: The 4 Simple Steps to Experimenting with a GREEN diet:

Step 1: Get acquainted with your spices. Put that salt shaker down! The only thing you should be shaking like a salt shaker is a perfectly healthy toned ass. Learn how to cook and flavor your foods with herbs and spices instead of fattening oils, butters, & Paula Deen’s staple: lard. Herbs are your best friend. & I don’t mean the herb that was your best friend in high school. I mean your cilantro, oregano, basil, chive, rosemary, mint, parsley….get on a first name basis with them, learn their likes and dislikes, let them inside you…(too far?)

Start a new relationship with these guys. The added bonus? It is actually okay to date more than one of these guys at a time.

Step 2: Grow a mini garden in your backyard or buy a garden for your patio. 

A not so "mini" garden..I come from a family of overachievers (if you can't tell...)

Now, my family went a “little” overboard with this suggestion and transformed a sizable piece of our backyard into the produce section of Whole Foods. The upside: we’ve got the freshest ingredients in our foods and we don’t have to feel like an asshole fighting with the plastic bag dispensers at the grocery store anymore. The downside? There really isn’t one. The goddamn thing even waters or “mists” on its own.

Look, the Earth even smiles when you eat green in the form of rainbows...now, if that isn't an argument for a greener life...I don't know what I can say, to convince you--you hard asses!

Step 3: Pencil in Meatless Monday or Meatless tuesday, as well….Meatless March & eventually Meatless everything! Now, here is where I put a little brown in my green life. I am FAR from a vegan. I enjoy my fish, my chicken, and my turkey. I  also hold a deep belief that vegans don’t even like being vegan because every recipe I’ve ever gotten from a vegan cookbook has taken me approximately 3 hours to make at which point, I’m exhausted and don’t even want to eat the food. I think they just like being around the food and spending time with it…(I’m joking, some of my best friends are vegan…but really, what is with the recipes?!) Luckily, I’m defective. I gave up red meat A LONG TIME AGO which means that I can no longer eat red meat without feeling sick. BUT, I know my men certainly do enjoy their steaks, ribs, and burgers. So meatless isn’t for everybody. But, we should at least try and moderate how much of it we eat. & just because you go red meatless, it doesn’t mean that you lose your ability to cook up a mean steak for your men. Though, you can try to use it as an excuse to get out of making dinner--it almost worked for me.

Last night's dinner: Quinoa-Stuffed Poblano Peppers with Tomatillo Sauce...it was WORTH the time it took to cook...definitely. From the Skinny Bitch: Ultimate Everyday Cookbook by Kim Barnouin) Can you tell we are trying to get you "into" this? Look at that presentation!

Step 4:  Go to the Farmer’s Market. & don’t just go there SHOP. I  have one of the best times of my week at the farmer’s market (& no, its not because I live a really sad life & no, its not just because of my ongoing silent love affair with one of the vendors). Its because its actually fun!

You can get an ENTIRE pepper plant with 5 peppers on it for $5. Now, that is an investment! Just, please, don't try to be like my father & haggle $5 with the man. It's already a steal!

The produce is inexplicably large which means you can come up with some pretty funny material just based on the size of these eggplants...

The red tomatoes are a HEAVENLY red unlike the assortment of dingy reds & yellows you mostly find in the grocery store..

LYCHEES! Need I say more? If you are a S. FLA citizen pair with Schnebly Lychee wine, trust me. I know my fruit & I know my wine.

& bananas, oh my!

They EVEN make you drinks...like this passion fruit juice I enjoyed. A fruit & a juice which I fell in love with while volunteering in Haiti. Its especially wonderful paired with some rum...In this photo, the rum was excluded....i know, kill joy.

& LAST, but certainly NOT least...They make you sandwiches! I'm a fan of anywhere you can get a sandwich.

To find a farmer’s market near you, check out these GREAT resources:
www.localharvest.org
www.farmersmarket.com
www.eatwellguide.org
www.localfarmmarkets.org

So, Ladies & Gentlemen, if you take anything out of this blog post at all, LET IT BE THIS: MOST OF ALL, I want you to be the happiest, to be the healthiest, most booty-ful version of yourself that you can be. Turning a couple of heads, never hurt anyone’s self esteem. So, Do It Like A Woman or (Man) & BRING SEXY BACK.

xxL

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