BREAST CANCER AWARENESS
Harris Teeter is devoting its October brochure to Breast Cancer Awareness Month. Like many organizations, we realize the importance of educating women about what you can do that might help prevent the disease, as well as the importance of early breast cancer detection, diagnosis and treatment. In addition, all Harris Teeter stores will be raising funds for a variety of non-profit organizations that support the fight against breast cancer, including the Susan G. Komen Foundation.
The next time you visit your neighborhood Harris Teeter, you will be able to purchase pink ribbon pastry items with 5% of the retail price going to the National Breast Cancer Foundation. Now you can satisfy your sweet tooth and raise money to help defeat breast cancer by purchasing pink layer cakes, pink cupcakes, and brownies. Pink ribbon stickers will be displayed on the package of participating products.
The Farmers Market will also be hosting Pink Ribbon Produce, a fundraising and educational event. 100% of the funds raised will be donated to local affiliates of the Susan G. Komen Breast Cancer Foundation. We are pleased to announce that eleven produce suppliers have agreed to give generously when shoppers purchase their products during October.
Comfort and convenience also support the cause. From hats and sweatshirts to hairbrushes and travel mugs, shoppers can help increase awareness of the fight against breast cancer by purchasing these easy to spot products displaying the signature Breast Cancer Awareness pink ribbon. Harris Teeter believes in giving back to the communities it serves, and is proud to carry products from suppliers that share its vision.
It is the hope of the yourwellness team that you will support our vendors in raising funds for these organizations, while also engaging in activities that may help prevent breast cancer. Whether you are well and looking to stay well, or if you or someone you know has breast cancer, we hope the following information, nutrition tips, and delicious soothing recipes will be of help to you.
The following information is largely adapted from two highly recommended sources: the American Cancer Society (www.cancer.org), and the book Eating Well, Staying Well During and After Cancer, published by the American Cancer Society.
To speak to an American Cancer Society representative
WHAT IS BREAST CANCER?
A woman’s breast is made up of glands that produce breast milk (lobules), ducts (small tubes that carry milk to the nipple), fat and connective tissue, blood and lymph vessels. Most breast cancers begin in the cells that line the ducts, some begin in the lobules, and the rest in other tissues. Ductal carcinoma is the most common type of breast cancer. This brochure primarily focuses on women, however, please note that breast cancer can occur in men.
What Causes Breast Cancer? Can It Be Prevented?
Scientists don’t fully understand how or why breast cancer develops, but there are some things you can do that might lessen your risk:
Early Detection MATTERS
- maintain a healthy body weight: research suggests that being overweight or obese increases the risk for breast cancer, especially in postmenopausal women.
- limit your intake of alcohol: no more than one drink every other night.
- breast feed your babies.
- get moving: exercise may help prevent breast cancer.
- enjoy a healthy, well-balanced diet that includes plenty of fruits and vegetables (like broccoli, cauliflower, and dark berries), whole grains, and good sources of omega-3 fatty acids (like cold water fish).
- get 15 minutes of sun exposure each day, and consider taking supplemental vitamin D3 (speak with your doctor first).
Hopefully you will never experience breast cancer, but it’s important to remember that more and more people who have received a breast cancer diagnosis are living long and healthy lives following treatment. Catching breast cancer early is one of the keys to a good prognosis.
Depending on your age, your doctor may recommend that you get a regular mammogram, and may perform a thorough breast examination during your annual physical. One step every woman can take to protect her health is to perform self breast exams at least monthly. Becoming familiar with how your breasts normally feel will help make any changes more obvious should changes develop.
The following instructions from the American Cancer Society will guide you on how to perform a thorough breast exam.
How to Examine Your Breasts
- The exam is done while lying down, not standing up. This is because when lying down the breast tissue spreads evenly over the chest wall, making it much easier to feel all the breast tissue.
- Lie down and place your right arm behind your head. Use the finger pads of the 3 middle fingers on your left hand to feel for lumps in the right breast. Use overlapping dime-sized circular motions of the finger pads to feel the breast tissue.
- Use 3 different levels of pressure to feel all the breast tissue. Light pressure is used to feel the tissue closest to the skin; medium pressure to feel a little deeper; and firm pressure to feel the tissue closest to the chest and ribs. A firm ridge in the lower curve of each breast is normal. If you’re not sure how hard to press, talk with your doctor or nurse. Use each level of pressure to examine an area of the breast before moving on to the next region.
- Methodically move up and down the breast starting at an imaginary line drawn straight down your side from the underarm, gently moving across the breast until you reach the middle of the breast bone (sternum). Be sure to check the entire breast area from the ribs up to your neck or collar bone (clavicle).
- Repeat the exam on your left breast, using the finger pads of the right hand.
- While standing in front of a mirror with your hands pressing firmly down on your hips, look at your breasts for any changes of size, shape, contour, or dimpling, or redness or scaliness of the nipple or breast skin. (The pressing down on the hips position contracts the chest wall muscles and enhances any breast changes.)
- Examine each underarm while sitting up or standing and with your arm only slightly raised so you can easily feel in this area. Raising your arm straight up tightens the tissue in this area and makes it difficult to examine.
EATING WELL DURING TREATMENT
If you have been diagnosed with breast cancer and are currently in treatment, you may be struggling with a number of issues that relate to eating and digestion. Stress can be a significant factor, impacting appetite and weight loss or gain. Please, be kind to your self and your loved ones by speaking to your health care provider about how you can best manage stress.
Another consideration is how treatment can affect your diet. Not everyone experiences side effects with cancer treatment, but nausea, weight loss or gain, and changes in taste and smell are some common problems that people encounter. Fortunately, there are ways to cope with these issues that can help make treatment a little easier. Be sure to talk with your doctor or dietitian about what might be best for you, and consider the tips below:
Nausea: It is common to have nausea during cancer treatment, especially wih chemotherapy. Often people find that nausea develops as the day progresses. If this is the case, mornings will be the best time for eating and getting the nutrients you need to stay strong and maintain energy. Clear, cold, non-acidic liquids and light, low-fat foods may be most palatable. Other tips for fighting nausea include avoiding milk products, fried foods and sweet desserts. Some people also find it helps to not drink liquids with their meals, or to eat frequent small meals throughout the day.
Taste and Appetite Changes: Your favorite foods may no longer taste good to you while you are undergoing cancer treatment. In some cases, increasing the use of seasonings and flavorings may help. Another option is to try cold foods, which are often more easily tolerated. Food aversions are also common, (particularly to meat, coffee, chocolate and tea) and may require the temporary discontinuation of these foods. This is a time to experiment with what you eat, as your tastes may be very different than usual.
Dry Mouth: If you are having trouble with decreased production of saliva or soreness in your mouth, focus on eating high moisture foods. Gravies, sauces, casseroles, melons, and sherbet often work well. Sugarless gum and lemon drops sometimes help too. It is best to avoid dry foods, bread products, meat, crackers, bananas and alcohol if you are struggling with a dry mouth. Be sure to drink plenty of fluids to stay well-hydrated.
Weight Management: It is important to maintain a healthy weight during cancer treatment.
If you are losing more weight than is healthy for you, the best thing you can do is eat foods high in both calories and protein, while also doing your best to limit highly processed (refined) sugars and starches. Dairy products (cheese, butter and milk), sauces, dried fruit, peanut butter, beans, eggs and some protein shakes typically provide both a good number of calories as well as a significant amount of protein. Some of the widely available liquid nutritional drinks may be good for you, too. This is one time when you should trade in low fat foods for their full fat (and therefore higher calorie) versions. You may not have much of an appetite, or even feel like eating at regular meal times, so eat any time you feel like it and enjoy whatever you find most appetizing. It’s okay to eat your usual breakfast or lunch food at dinner if those items are what appeal to you at the time. Eating foods that provide adequate protein and calories will help you maintain healthy tissues and a healthy body weight during treatment.
If you are experiencing weight gain, as is common during breast cancer treatment, it is still important to maintain a healthy body weight. Data suggest that obesity increases the risk for breast cancer recurrence. Effective ways to reduce calories include minimizing your intake of added sugars, saturated and trans fats, and alcohol. In addition, limit your intake of fried foods, cookies, cakes, candy, ice cream and soft drinks. When you do treat yourself to high calorie foods, enjoy smaller portions. Keep in mind that a label reading “low fat” or “fat free” does not mean the food is low in calories.
When discussing wellness, diet and exercise always go together. Regular physical activity not only helps you maintain a healthy body weight, but it offers numerous other physical health benefits, such as reducing emotional stress and fatigue, and may help prevent cancer recurrence.
Nutritional needs will vary with each individual affected by breast cancer. Please feel free to modify the following recipes to fit your individual needs.
Harris Teeter Bean Salad
1 14 oz can HT Naturals northern beans, drained and rinsed
2 15 oz cans Harris Teeter green beans, drained
1 1/2 cups baby lima beans, cooked and drained
1 15 oz can HT Naturals kidney beans, drained and rinsed
1 small jar Harris Teeter diced pimientos, drained
1/2 cup Farmers Market red onion, thinly sliced
1/2 cup Harris Teeter granulated sugar
1 tsp celery salt
1/2 cup H.T. Traders extra virgin olive oil
1/2 cup Harris Teeter red wine vinegar
1/2 cup tarragon vinegar, or substitute cider vinegar
For the dressing, combine sugar, celery salt, olive oil and vinegars in a saucepan; bring to a boil. Reduce heat and simmer for 30 seconds. Mix drained beans in a large bowl; add pimiento and sliced onion. Toss to blend ingredients.
Pour dressing over beans and let marinate in the refrigerator for 2 to 4 hours.
Baked Potato Casserole
5 large Farmers Market russet potatoes, cooked and diced
6 slices turkey bacon, cooked and crumbled
1 lb Harris Teeter shredded cheddar cheese
1 pint Harris Teeter sour cream
1 small bunch Farmers Market green onions, chopped
Kosher salt and freshly ground pepper to taste
1 tbsp H.T. Traders extra virgin olive oil
Preheat oven to 350 degrees.
In a large mixing bowl combine the potatoes, crisp bacon, cheese and sour cream. In a pan, place extra virgin olive oil and sauté green onions over high; add to the mixing bowl and mix well. Place the potato mixture in a casserole dish and bake for 20 minutes at 350 degrees.
Farmers Market Vegetable Soup
6 oz shell pasta
3 oz Dietz & Watson pancetta, minced (available in the Harris Teeter Fresh Foods Market)
2 tbsp H.T. Traders extra virgin olive oil
2 cloves Farmers Market garlic, chopped
1 Farmers Market onion, finely sliced
12 oz Harris Teeter diced tomatoes
1 cup Farmers Market Italian parsley, chopped
2 tbsp Farmers Market basil, chopped
1 quart organic vegetable broth, heated
1 cup Harris Teeter corn, frozen
1 cup Harris Teeter green peas, frozen
2 tbsp pecorino cheese, grated
Kosher salt and freshly ground pepper to taste
Cook the pasta al dente according to the package directions. Drain well, rinse under cool running water and drain again. Set aside.
Sauté the pancetta in olive oil, together with the garlic cloves and finely sliced onion. When the mixture has browned, stir in the chopped tomatoes, parsley and basil. Cook for a few minutes, then stir in the heated broth, and once the pot comes to a boil, add the pasta. Cook over a medium heat for about 15 minutes or until the pasta is done. Add the corn and peas. Sprinkle with grated cheese. Season to taste.
Macaroni and Cheese
2 cups whole grain elbow macaroni
3 tbsp Harris Teeter butter
3 tbsp Harris Teeter flour
3 cups HT Naturals milk
1/2 cup Farmers Market yellow onion, finely diced
12 oz Harris Teeter sharp cheddar cheese, shredded
Kosher salt and Fresh ground pepper to taste
Preheat oven to 350 degrees.
In a large pot of boiling salted water, cook the pasta al dente.
While the pasta is cooking, in a separate pot, melt the butter and whisk in the flour. Stir in the milk and onion. Simmer for ten minutes. Stir in 3/4 of the cheese. Season with salt and pepper. Fold the macaroni into the mix and pour into a 2-quart casserole dish. Top with remaining cheese. Place in the oven for 20 minutes.
The Harris Teeter yourwellness team would like to encourage you to take advantage of a free American Cancer Society program for cancer patients called Dietician On Call. Just by calling 1-800-227-6333 you will receive free nutritional counseling from a registered dietician.