October 2002

Welcome to the October edition of Your Healthy Life, the Natural Health Solutions resource for important health information and updates for the whole family. October is an important month where your wellness is concerned, as it features a number of health observances to raise your consciousness and inspire healthy change.

Women are increasingly concerned about breast cancer and with good reason. It is one of the top health issues facing us today. The causes for breast cancer are complex and many are out of our control. However, there are some risk factors we can actually do something about, and October—National Breast Cancer Awareness Month—is the perfect time to minimize your risk with one simple lifestyle change. Please take a moment to read our lead article: Exercise and Breast Cancer, and pass it along to your mothers, sisters and friends.

National Lupus Awareness Month calls our attention to an important disease that—along with other autoimmune disorders such as fibromialgia and Sjogren's Syndrome—can be improved with healthy lifestyle changes. If you or someone you love has dealt with these health issues, please note this month's Natural Alternatives for Lupus Symptoms article below.

October is also National Family Health Month—a great reminder to all of us how important it is to model healthy habits, creating family routines and traditions that support and promote wellness. Even the busiest among us can manage small changes that offer huge dividends for you and those you love. Gather new ideas and fresh inspiration by checking out this month's health tips: Easy Keys to Better Health for the Whole Family.

We'll look forward to bringing you more healthy news and ideas each month. Also, please contact me for upcoming screening events in the SF Bay Area: kiki@aboutnhs.com. Happy Halloween!

In health,

Exercise and Breast Cancer

Women are increasingly concerned about breast cancer, and with good reason. It is one of the top health issues facing us today. The causes for breast cancer are complex, and many are out of our control. However, there are some risk factors we can actually do something about, and October—National Breast Cancer Awareness Month—is the perfect time to make some healthy changes to help protect yourself.

Natural Alternatives for Lupus Symptoms

Making healthy diet and lifestyle changes will enable you to better manage the symptoms of autoimmune disorders, such as lupus, fibromyalgia and Sjogren's Syndrome, while moving towards healing and wellness. The following lifestyle modifications will not only benefit autoimmune conditions—minimizing discomfort and maximizing healing—but will also help reduce your risk of every common degenerative disease affecting Americans today.

Easy Keys to Better Nutrition for the Whole Family

Busy parents may find themselves with increasingly less time to dedicate to family nutrition. You may be using more convenience foods or falling back on fast food, feeling that once things "calm down" a little, you can make some healthy changes. If that's the case, you're not alone.

However, there is really no time like the present to start taking some small steps that can make a big difference to your family's health. The benefits can include improved wellness for the whole family in the short term, and better eating habits as kids become adults. Let National Family Health Month inspire you to create a legacy of good nutrition for those you love, starting today. Explore the following solutions to common family food challenges to see what works best for you.

Easy Low-Fat Pumpkin Bread

In honor of Halloween, October's featured recipe is a delicious alternative to the traditional high-fat, high-cholesterol pumpkin bread featured in many cookbooks. You'll also be treating yourself and others to a nutrient boost, since pumpkin is a powerhouse of vitamin A and beta-carotene.

Dry ingredients

1 ¾ c whole-wheat pastry flour or unbleached white
½ c brown sugar, packed
¼ t sea salt
1 t baking soda
½ t aluminum-free baking powder
1 ½ t cinnamon
1 t nutmeg
½ c chopped walnuts or pecans
¼ c raisins (optimal)
A handful of oats to sprinkle on top before baking (optional)

Wet ingredients

1 c cooked or canned pumpkin
½ c melted butter or trans-fat free margarine, melted (or ¼ c margarine and ¼ c applesauce for a super low-fat version)
Egg replacer for one egg (or ¼ c soft tofu and ¼ c non-dairy milk or water)
1/3 c black strap molasses

1. Preheat oven to 375 degrees.
2. Lightly oil an 8" square cake or brownie pan (or use non-stick cooking spray).
3. Place all dry ingredients in a large bowl and mix well.
4. Combine all wet ingredients in a blender or food processor and blend thoroughly.
5. Add blender mixture to dry ingredients in bowl, blend well (but don't over-mix).
6. Place batter in prepared pan, sprinkle top with oats (if desired).
7. Bake for 30 minutes, or until a knife inserted in the center comes out clean.
8. Serve, eat, and enjoy!

A Crisp Fall Apple

If you haven't had a crunchy, fresh organic apple lately, you may want to revisit this refreshing and satisfying fruit. Not only are apples a great source of fiber—which benefits digestion—daily apple consumption has been shown to reduce cholesterol in humans by up to 16% (C R Seances Soc Biol Fil 1979;173(5):937-43). Apples are also a good source of quercetin, a phytochemical that fights the free radicals that promote heart disease and cancer. Whether it's a sweet Fuji, tart Granny Smith, or basic Red Delicious, apples are a power food to enjoy.

“We do not inherit the earth from our ancestors,
we borrow it from our children.”

~ Haida Indian Saying ~

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