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October is National Breast Cancer Awareness Month

BY CYNTHIA CLIFTON

SPECIAL TO

L’OBSERVATEUR

  October is National Breast Cancer Awareness Month and the perfect time to learn how to reduce your risk by eating right and engaging in physical activity. While there is no guaranteed way to prevent breast cancer, a healthy lifestyle can help reduce your risk of developing it and boost your odds of full recovery if you are diagnosed with it.

  All women are vulnerable to developing breast cancer, but certain women are at a higher risk. Although some risk factors cannot be controlled, such as family history, gene mutations, onset of menstruation and menopause, other risk factors can be reduced by focusing on nutrition and lifestyle choices.

  Weight is closely connected with breast cancer risk and risk increases for those with overweight or obesity after reaching menopause. Engaging in regular physical activity is associated with reduced breast cancer risk and is one way to help promote a healthy body weight. For optimal health, aim for at least 30 minutes of moderate-to-vigorous physical activity most days of the week.

  Certain foods — high in dietary fiber, vitamins, minerals, and phytonutrients — may help protect against some cancers. These foods include a variety of vegetables, fruits, and whole grains, such as:

• Cruciferous and dark, leafy green vegetables: Spinach, broccoli, cauliflower, Brussels sprouts, cabbage, collards, and kale

  Fruits: Citrus, berries, pomegranate, and cherries

• Whole grains: Oats, whole grain barley, bulgur, whole rye and whole-grain breads and cereals

• Legumes: Beans and peas, lentils, and soybeans

Alcohol intake also is linked with breast cancer risk. If you are a female of legal age and choose to drink, limit your intake to no more than one serving of alcohol per day. (A serving of alcohol is considered 1½ fluid ounces of hard liquor, 5 fluid ounces of wine or 12 fluid ounces of beer.)

Please get your mammogram to decrease your chance of breast cancer.  Knowing is better than not knowing.

Apple Cinnamon Baked Oatmeal Recipe

This make-ahead dish is handy to heat up and have for a quick healthy breakfast or snack. You can add a touch more brown sugar if you like it sweeter and a splash of milk for more creaminess.

Ingredients

1½ cups fat-free milk or soy milk

½ cup packed brown sugar

½ cup egg substitute or egg whites

1 tablespoon melted trans-fat-free margarine

½ teaspoon cinnamon

2 cups rolled oats (not instant)

1 teaspoon baking powder

1½ cups chopped apples

Directions

Before you begin: Wash your hands.

1. Preheat oven to 350°F (176°C).

2. In a small bowl mix the milk, brown sugar, egg substitute/whites, margarine, and cinnamon.

3. In a larger bowl combine the oats and the baking powder.

4. Pour the wet mixture into the bowl with the oats; add the apples and stir to combine.

5. Spoon the mixture into an 8-by-8-inch pan coated with cooking spray and bake for 30 to 40 minutes, until top is firm, and a toothpick comes out clean in the center.

Nutrition Information

Serving size: 1 square

Serves 9

Calories: 160; Total fat: 3g; Saturated fat: < 1g; Sodium: 80mg; Total Carbohydrate: 30g; Dietary Fiber: 3g; Sugars: 18g; Protein 4g; Vitamin A: 248 IU; Vitamin C: 1.5 mg; Calcium: 56mg.