Too important to put off: Making your health a priority, not a hassle
By May Lee Johnson
South Bend Tribune, March 25, 2010
Last week my soul cried.
I don’t know why I had avoided being checked for breast cancer for so long.
Maybe I was afraid and didn’t want to know. But whenever my doctor asked about a mammogram, I had an excuse.
Finally, she stopped listening. If I didn’t get one, she would drop me as a patient.
Reluctantly, I made an appointment with the mobile unit from Saint Joseph Regional Medical Center that visits the parking lot of the Sister Maura Brannick CSC Health Center on Chapin Street.
The day of my appointment, I was late. I’ll come back some other day, I told the nurse.
But she told me to stay. When she finished with another patient, she would be ready for me. It would only take a minute.
She was right. The procedure was simple and quick. After it was over, I breathed a sigh of relief.
I didn’t realize I was beginning a couple of the toughest weeks of my life.
A day or so after the mammogram, I got a message that they needed more images. They had found something. I was told to make an appointment to get a bilateral mammogram at the hospital.
Nothing could prepare me for sitting in that room, waiting to go in for the exam. I have never been in a room where no one would speak. Women flipped through their books, but no one was reading a word.
I just wanted to get it over with. Finally, I went in. A technician explained everything she was doing. I didn’t care about that. I just wanted to know if she was finding anything.
She told me there were a few areas the radiologist wanted to magnify. She advised me to go back into the waiting room while they looked at the pictures, but don’t get dressed yet.
She was right. I had to go back for more X-rays. By now, my stress level was way out of whack.
The good thing was that they read the pictures right there. That’s when I found out I would need a biopsy - but it would be about a week before I could get one.
That gave me more time to worry. Am I going to die? Who would take care of Annie? What is dying like?
Things got so bad that one day, as I sat worrying about everyone around me, Annie looked at a friend and said, “Who is this woman and what did she do with my Mama?”
I was caught in a storm that followed me wherever I went. I couldn’t shake the thoughts of cancer. I wasn’t sure I had the inner strength to fight cancer.
Finally, Friday came and I went in for the biopsy results. A friend, Sister Sue, was there waiting for me. Her calm and reassuring manner helped me survive the agonizing week.
Right away, my nurse told me the good news: The growth in my breast was benign.
I had been holding back tears, my heart racing. But at that moment, a waterfall streamed down my face.
I was too stunned to say anything. But as I composed myself, I thought of two things.
One, my heart goes out to all those who didn’t get the same good news that I did.
Secondly, I made a promise: I need to love myself as much as I have loved others. I won’t delay my next exam.
For years I had avoided the mammogram because of what I might learn. But good news or bad, we owe ourselves the truth.
Even if you’re afraid, please check it out. It could save your life.
You can listen to May Lee Johnson live at 5:30 p.m. Tuesdays on WUBS, 89.7-FM.
National Nutrition Month: Ways to Shave Calories
Tips from Chris Senff, RD, CD, Saint Joseph Regional Medical Center
When it comes to healthy weight management, small steps add up. In fact, little changes in eating and activity level have a more positive impact on health than drastic ones. This is because you are more likely to stick with smaller changes over time. Extreme diets and intensive exercise regimens may work well at first, but they rarely last over the long term.
Healthy weight is all about balancing food intake with physical activity. Most of us could improve our energy balance by shaving just 100 calories a day off our usual intake. It’s not difficult:
- Lighten up your favorite coffee drink with non-fat milk and sugar-free syrup
- Trim all fat from beef, pork and chicken. Remove the skin from poultry
- Dish up slow-churned, reduced-calorie ice cream in place of regular
- Enjoy raw vegetables with salsa or fat-free ranch dip instead of chips
Small Changes Add Up: Here are more great ideas that will cut calories from your daily intake, possibly without your even noticing:
- Downsize Your Dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the dish we’re using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish.
- Savor Your Meals. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards.
- Leave Some Food on Your Plate. This is especially important if you grew up in the “clean plate club.” By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there.
- Don’t Eat Out of a Bag or Box. When you eat out of a package, you are likely to keep eating until it’s all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl.
- Choose Your Glass Wisely. Here’s another place where our eyes play tricks on us. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water.
- Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods.
National Nutrition Month: Your Nutrition Questions, Answered!
Questions answered by SJRMC Registered and Clinical Dietitian, Kylie Harrold
What are considered lean cuts of meat?
There are several cuts of red meat that are considered lean. Cuts that include the words "round", such as top round or bottom round, or "loin", such as sirloin, tenderloin and top loin are lean choices. Flank steak is also a lean cut. Also, look for any cut that is labeled 95% lean ground beef.
Any cut of meat can be made leaner by trimming off visible, solid fat before cooking. Healthy cooking methods include roasting, broiling, grilling, stir-frying, braising, steaming and stewing.
Does "Made with Whole Grains" mean the food is a good whole-grain source?
Not necessarily. "Made with whole grains" means that the product has some whole grain in it, but the product is not 100% whole grain. When looking for whole-grain choices, make sure the label says "100% whole grain" and the ingredient label says "whole" before the grain. Whole grains include brown rice, bulgur, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat and wild rice.
If I am trying to cut back on caffeine, will switching from espresso to coffee help?
Actually, espresso has less caffeine than coffee! On average, one 8-ounce cup of brewed coffee has 85 milligrams of caffeine, and one ounce of espresso (plain or in a coffee-drink) has 40 milligrams. If you are trying to decrease your caffeine intake, consider changing to black or green tea (with 40 milligrams of caffeine per 8-ounce serving) or half regular coffee and half decaffeinated coffee.
If you normally drink quite a bit of caffeinated beverages, be sure to cut back slowly. For some people, cutting back quickly will cause headaches and drowsiness for the first few days.
What are considered lean cuts of meat?
There are several cuts of red meat that are considered lean. Cuts that include the words "round", such as top round or bottom round, or "loin", such as sirloin, tenderloin and top loin are lean choices. Flank steak is also a lean cut. Also, look for any cut that is labeled 95% lean ground beef.
Any cut of meat can be made leaner by trimming off visible, solid fat before cooking. Healthy cooking methods include roasting, broiling, grilling, stir-frying, braising, steaming and stewing.
Does "Made with Whole Grains" mean the food is a good whole-grain source?
Not necessarily. "Made with whole grains" means that the product has some whole grain in it, but the product is not 100% whole grain. When looking for whole-grain choices, make sure the label says "100% whole grain" and the ingredient label says "whole" before the grain. Whole grains include brown rice, bulgur, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat and wild rice.
If I am trying to cut back on caffeine, will switching from espresso to coffee help?
Actually, espresso has less caffeine than coffee! On average, one 8-ounce cup of brewed coffee has 85 milligrams of caffeine, and one ounce of espresso (plain or in a coffee-drink) has 40 milligrams. If you are trying to decrease your caffeine intake, consider changing to black or green tea (with 40 milligrams of caffeine per 8-ounce serving) or half regular coffee and half decaffeinated coffee.
If you normally drink quite a bit of caffeinated beverages, be sure to cut back slowly. For some people, cutting back quickly will cause headaches and drowsiness for the first few days.
National Nutrition Month: Overcoming Excuses for Skipping Breakfast
For you and your children, every excuse or barrier to eating a nutritious breakfast has a solution. Don’t let these excuses stand in your way of starting your day with a good breakfast:
Excuse #1: I’m not hungry in the morning.
Start your day with a cup of 100% fruit juice or a piece of whole-wheat toast. Later when you are hungry, eat a mid-morning snack — a hard-boiled egg, low-fat or fat-free milk or yogurt, low-fat string cheese or a whole-wheat bagel.
Excuse #2: I don’t have enough time in the morning.
Stock your kitchen with easy-to-prepare foods such as breakfast cereal, instant oatmeal, small bagels, whole-grain toaster waffles, yogurt and fresh fruit.
Excuse #3: I’ll gain weight.
There is no evidence to support the belief that eating breakfast will make you gain weight. In fact, skipping meals has been shown to lead to overeating at snack time or the next meal.
Excuse #4: I don’t like breakfast foods.
Breakfast can be any food you like. A slice of pizza, bowl of soup, a lean-meat sandwich or leftovers all make a fine breakfast.
Think of breakfast as your body’s morning refueling stop to get your day going the right way.
Excuse #1: I’m not hungry in the morning.
Start your day with a cup of 100% fruit juice or a piece of whole-wheat toast. Later when you are hungry, eat a mid-morning snack — a hard-boiled egg, low-fat or fat-free milk or yogurt, low-fat string cheese or a whole-wheat bagel.
Excuse #2: I don’t have enough time in the morning.
Stock your kitchen with easy-to-prepare foods such as breakfast cereal, instant oatmeal, small bagels, whole-grain toaster waffles, yogurt and fresh fruit.
Excuse #3: I’ll gain weight.
There is no evidence to support the belief that eating breakfast will make you gain weight. In fact, skipping meals has been shown to lead to overeating at snack time or the next meal.
Excuse #4: I don’t like breakfast foods.
Breakfast can be any food you like. A slice of pizza, bowl of soup, a lean-meat sandwich or leftovers all make a fine breakfast.
Think of breakfast as your body’s morning refueling stop to get your day going the right way.
National Nutrition Month: Salad Tips
Salads make a nutritious meal or side dish. But dressings and toppings can sometimes turn a healthy salad into a helping of calories and fat.
Here are some tips for getting the most nutrition from your salad, especially in a restaurant:
Here are some tips for getting the most nutrition from your salad, especially in a restaurant:
- Cut the fat. Ranch, bleu cheese, French and thousand island dressings have as many as 16 grams of fat and 150 calories in 2 tablespoons. Choose low-fat dressings; reduce the amount you use to a few teaspoons; create your own with lemon juice or vinegar and just a touch of olive oil. Also limit added cheese.
- Bacon is a favorite topping but contains a lot of fat. Lean proteins like turkey, chicken, crabmeat or tuna can add delicious flavor to a salad without a lot of fat. Beans like black, garbanzo, kidney, pinto and white beans are good sources of lean protein too.
- Pile on the veggies. Brightly colored vegetables are great sources of nutrients, fiber and phytonutrients. Broccoli, peppers, beets and carrots add flavor, texture and help fill you up.
- Sweeten it up. Oranges, apples and grapes add a sweet touch to a salad as well as vitamins and nutrients. But dried fruits like raisins and cranberries and candied nuts often boost added sugars, so use these sparingly.
- Don’t be afraid to ask for substitutions or omit certain ingredients when ordering a salad from a menu.
National Nutrition Month: Save Time & Money at the Grocery Store
There is more variety on today’s grocery store shelves than ever before. With so many choices, it is easy to get overwhelmed.
Make shopping easier by following these guidelines:
Make shopping easier by following these guidelines:
- Don't shop when you’re hungry. You’re more likely to make impulse purchases on less nutritious items that cost more.
- Make and stick to a shopping list. If you keep a running list at home of items that need to be replaced, you won’t have to worry about forgetting anything.
- Organize your list into sections according to the layout of the supermarket. This cuts down on time and the number of passes you need to make through the aisles.
- Check for supermarket specials printed in the newspaper or online and plan your shopping trip around what is on sale.
- Buy frozen vegetables and fruit in bags so you can take out what you need and freeze the rest.
- Look for foods sold in single servings such as juice, yogurt, frozen meals, soup and pudding.
- Shop from bulk bins so you can buy smaller amounts.
- Ask the butcher or produce manager for a smaller amount of prepackaged items.
- Buy produce that keeps longer in the refrigerator such as broccoli, Brussels sprouts, cabbage and carrots.
- Buy small loaves of bread or wrap and freeze bread you won’t use right away.
National Nutrition Month: The Ins & Outs of Food Labels
Ever wonder about the difference between reduced fat and low fat? Or does “light” on a label really mean no fat? The Food and Drug Administration has strict guidelines on how these food label terms can be used.
Here are some of the most common claims seen on food packages and what they mean:
Here are some of the most common claims seen on food packages and what they mean:
- Low calorie: Less than 40 calories
- Low cholesterol: Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving
- Reduced: 25 percent less of the specified nutrient or calories than the usual product
- Good source of: Provides at least 10 percent of the Daily Value of a particular vitamin or nutrient per serving
- Calorie free: Less than five calories per serving
- Fat free/sugar free: Less than ½ gram of fat or sugar per serving
- Low sodium: Less than 140 mg of sodium per serving
- High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving
- High fiber: Five or more grams of fiber per serving
- Lean (meat, poultry, seafood): Ten grams of fat or less, 4 ½ grams of saturated fat and less than 95 mg cholesterol per 3 ounce serving
- Light: 1/3 fewer calories or ½ the fat of the usual food
- Healthy (individual food item): Low fat, low saturated fat, less than 480 mg sodium, less than 95 mg cholesterol and at least 10 percent of the Daily Value of vitamins A and C, iron, protein, calcium and fiber
National Nutrition Month: Know Your Fats
Learn the following healthy tips and try some new recipes from our Saint Joseph Clinical Dietitians
Fats and oils are important parts of a healthful diet, but the type of fat you choose can make a big difference in the health of your heart.
The Dietary Guidelines for Americans recommend the majority of dietary fat come from two sources: monounsaturated and polyunsaturated fat, which are mostly derived from oils in plants. Common examples of monounsaturated fats are canola, olive and peanut oils. Sources of polyunsaturated fats include corn and soybean oils as well as many seeds, nuts and their oils.
For your heart’s sake, keep your fat intake between 20 percent and 35 percent of your total calories. Make sure most of your fats come from sources of monounsaturated and polyunsaturated fatty acids like plant protein, nuts, seeds, vegetable oils and vegetable oil products like trans fat-free spreads, mayonnaise, salad dressings and natural peanut butter.
Produced by ADA’s Public Relations Team
RECIPE: Hummus (Garbanzo Spread)
1 (15 oz) can garbanzo beans (drained) ½ tsp cumin
2 tsp tahini (sesame butter)
1 clove garlic
Juice of ½ lemon
Red pepper to taste
2 Tbsp sesame seeds
1) Mash or puree all ingredients, thinning mixture with fluid from canned beans if necessary.
2) Chill 2 hours
2) Serve as a thick dip with raw vegetables, whole grain crackers, pita bread – or serve as a sandwich spread.
Nutrient Info: Serving size 1 tablespoon = 23 Calories, 1g Fat
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