7 minute read
WELLNESS
By Patricia Danflous
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Melissa had much to celebrate. Two years after her breast cancer diagnosis and successful treatment, she was healthy, happy and loving the curly hair that grew back after radiation. But then the swelling started. “I woke up one morning with my left arm about twice the size of the right one,” she said. “The possibility of lymphedema was always in the back of my mind, but after two years I wasn’t worried about it anymore.” Most commonly associated with cancer treatment, lymphedema is a fluid retention and tissue swelling condition related to an impaired lymphatic system or the removal of lymph nodes. “Not every patient will develop lymphedema,” says Licensed Massage Therapist Makenzi Edwards, a staff member of East Jefferson General Hospital Wellness Center in Metairie, Louisiana. “The condition can occur within minutes, days, weeks or years after radiation treatment, for example – or not at all.” The permanent condition, which is not only unsightly but often painful, can be controlled and potentially reduced with consistent massage therapy. “Lymphatic massage is a very, very gentle light touch massage intended to reduce edema, inspire lymph flow and to improve circulation and the body’s immune system,” Edwards explains. “Every patient is different, but regular treatment is recommended
Inspire for optimum results,” she continues. lymph flow “Depending on the severity of the condition, that might mean weekly or and improve monthly massages. The arms and legs circulation are the areas primarily affected, and we often recommend a combination and the of massage therapy and the use of compression garments.”body’s Edwards cautions that there are immune situations in which lymphatic massage should not be applied, including system fever or increased swelling. As with all medical procedures, it is best to check with your physician before beginning treatment.
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Sept. 23: Saturday Morning Run, 5K, New Orleans
Sept. 23: NOLA on Tap Sept 24: Pelicanman Duathlon, sprint distance duathlon (2-mile run), St. Bernard Oct. 1: Treme Fall Festival
Oct. 4: Art for Arts’ Sake
Oct. 6-8: Gentilly Festival Oct. 6-21: Oktoberfest, New Orleans Oct. 8: UNCF Run/Walk for Education, 5K, New Orleans Oct. 11-19: New Orleans Film Festival
Oct. 13-15: Crescent City Blues & BBQ Festival
Oct. 20: Krewe of Armeinius Fall Celebration
Oct. 21: Krewe of Boo Halloween Parade
Oct. 21: Susan G. Komen Race for the Cure, 5K and 1-mile fun run, New Orleans Oct. 27-29: Louisiana Seafood Festival
Oct. 27-29: Voodoo Music & Arts Experience Oct. 27-29 WWII Air, Sea and Land Fest. Nov. 4: Crescent City Fall Classic 5K INSPIRE HEALTH 17
“Eat your Greens – it’s good for you!” is repeated at dinner tables across the globe. More often than not, these green vegetables are members of the cruciferous family. And the fact that they are good for you is no overstatement.
CRUCIFEROUS
By Anja Springthorpe
CRUCIFEROUS SUPERFOOD SALAD WITH AVOCADO-YOGURT DRESSING
Ingredients:
Salad: 2 cups baby arugula 2 cups shaved Brussel sprouts 1 cup shaved cabbage (red or white) 1 cup chopped broccoli florets ½ cup dried cranberries Dressing: ½ avocado ¼ cup plain Greek yogurt 2 tbsp. lime juice ¼ cup extra virgin olive oil 1 tbsp. agave syrup Salt to taste
Directions:
Salad: Combine all ingredients in a large bowl. Dressing: Combine all ingredients in a food processor and pulse until smooth. If dressing is too thick, add a little water to thin. Add dressing to vegetables, mixing until well combined.
By Anja Springthorpe
Cruciferous vegetables originate from plants botanists classify as Cruciferae or Brassicaceae. Hence cruciferous vegetables or brassica vegetables are interchangeable terms. More than 3,000 species of cruciferous plants have been identified worldwide. The most popular examples in the US are broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy and Chinese cabbage.
In most cases, it’s the flower or root of the cruciferous plant that is harvested and eaten. Cruciferous vegetables come in many different shapes and sizes, but all boast one unique component linked to significant impact on health.
Glucosinolates are sulfur-containing compounds that impart the often pungent, spicy and bitter taste of cruciferous vegetables. Arugula and collard greens are great examples of this distinct flavor. Glucosinolates purportedly contribute to the well-documented effects of cruciferous vegetables on health. Research has established that cruciferous vegetables are associated with lower rates of cardiovas-
cular disease and cancer. In fact, one comprehensive analysis of several clinical trials found a reduced risk of bladder, breast, colorectal, endometrial, gastric, lung, ovarian, pancreatic, prostate and renal cancer. Most cruciferous vegetables are cooked prior to eating, which has been found to reduce levels of glucosinolates. While many Cruciferae do require some degree of preparation, broccoli, Brussels sprouts, cabbage and kale are just a few examples that can safely be eaten raw. Alternatively, brief steaming is suitable to soften the vegetables without losing health benefits. Recent scientific interest in Cruciferae plants motivated gardeners across the country to introduce these crops into vegetable gardens. These plants thrive in colder climates with moderate springs followed by mild summers. A well-scheduled planting season can result in up to three harvests per season. If home-growing is not an option, cruciferous vegetables are stocked by most supermarkets throughout the year. Inexpensive and readily available, SAVthese vegetables should be on our plates at least 3 to 4 times per week. INGS OF
HOW TO INCORPORATE CRUCIFEROUS VEGETABLES INTO YOUR DIET:
The easiest option is juicing or blending cruciferous vegetables. Salads are a great way to eat your greens. Broccoli florets, shaved Brussels sprouts, cabbage and kale are excellent additions to most salad recipes. Cruciferous vegetables also make fantastic bases for soups and stews. Cauliflower soups and cabbage stews are just two of many examples. Homemade kale chips are a fun and healthy alternative to fried and storebought chips.
Steaming vegetables is the best way to prepare them so they retain the most nutrients. But what if you don’t have a steamer? Make your own by placing a metal colander, strainer or baking rack atop a pot of boiling water. Remember, the water level should not touch the vegetables.
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