Guest Post: Food for Ta-Tas at RU

October is National Breast Cancer Awareness Month.   In the United States in 2008, 210,023 women were diagnosed with breast cancer, and 40,859 women died from it. Except for skin cancer, breast cancer is the most common cancer among American women (CDC, 2012). No matter what class, race, or age all women are vulnerable to breast cancer. Some women have increased risk due to factors such as: a family history of breast cancer, menstruation before age twelve, and being overweight/ obese.  However, having certain risk factors doesn’t make cancer inevitable! Research has found that eating right and maintaining a healthy weight can reduce your risk of getting breast cancer.

Eating foods high in dietary fiber, vitamins, minerals, can protect against some cancers. There seems to be a national consensus that eating healthy is expensive and just plain yucky. Before you roll your eyes, hear me out!  There are ways to eat healthy, yummy food, without breaking the bank. Cruciferous and dark, leafy green vegetables like: spinach, broccoli, cauliflower, kale, and collards are rich in vitamins. So are fruits like citrus, berries, and cherries. If you have a meal plan you can find these beauties at Wild Greens, or salad bars in Dalton or Muse. If you buy your own groceries you can certainly find these items at the produce section, but frozen and canned veggies and fruits are acceptable. If you would like to be more sustainable take advantage of our local Farmer’s Market. The one in Radford is open until late October.  While the Farmer’s Market in Blacksburg is open pretty much year round.

Another important food group is grains, most importantly whole-grains. It is recommended to make at least half your grains, whole. Some examples of whole grains are oats, barely, popcorn, breads (yes ladies we must eat carbs) whole grain pastas, breads, cereals. You can find these on campus in the Muse and Dalton dining halls. You find these off campus at local grocery stores offering these for very low prices. I just bought whole wheat linguini this past weekend for as a little as one dollar!

Legumes are also a great component of a eating right. Dried beans and peas, lentils, and soybeans are some examples of legumes.  Legumes are found on campus at the dining halls, and sometimes Olo Sushi offers edamame. These can also be found off campus at local grocery stores for cheap. Food companies like Boca and Morningstar Farms have constructed some very tasty soy products to mimic animal protein like bacon, corn dogs, and chicken patties.   Legumes can sometimes be found at Farmers Markets.         

Because weight is closely connected with breast cancer, participating in regular physical activity can help you maintain a healthy weight and lower your risk.  A good goal is to aim for 30 minutes or more of physical activity most days of the week.  On campus there are two gyms, one in Peters Hall, and another in the main level of the Muse Hall dormitory. If the gym is too intimidating try the aerobics classes offered at the gym in Peters Hall. They offer a variety of classes including Yoga, Zumba, and even a Hoop Aerobics class.  Lastly, if you are like me you need some accountability to follow through try these two things:

·      Buddy System-Set out a schedule with a friend(s) to go the gym or classes together. 

·      Register- Radford offers a Health 200 class that requires you to develop your own personal exercise routines.  There is a nothing like class credit to motivate you to workout.

No matter how you choose to work out or where to get your food leading a healthy lifestyle is the most important initiative. This month highlights an important issue to women and is the perfect time to start working toward habits to reduce your risk. While things like our genetic predisposition or hormonal status may not be in our control, we have the power to give ourselves a fighting chance against diseases.

-Deletra Harmon, Nutrition& Dietetics Major

Sodexo, Student Ambassador

Southwestern Virginia Dietetic Association, Newsletter Editor &Technical Liaison

Radford University Dietetics Association, Historian

Academy of Nutrition and Dietetics, member

References:

Academy of Nutrition andDietetics (2012). Reduce Breast Cancer risk. Retrieved October 15,2012.

Centers for Disease Control and Prevention(2012) Breast Cancer.  Retrieved October 15, 2012.