Uncategorized | Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide

Ultra-Processed Foods: Can They Be a Part of Healthy Eating?

Erin Pellegrin — Mon, 23 Sep 2024 13:53:00 +0000

In conversations about nutrition and health, ultra-processed foods (UPFs) often come up. In fact, earlier this year, a large review was published linking high intake of ultra-processed foods and certain health conditions, including heart disease, type-2 diabetes, anxiety, and depression. This certainly gives the impression that UPFs cannot and should not be part of a healthy lifestyle. But…are they all bad?

Let’s first define UPFs. Ultra-processed foods are part of the NOVA food classification system, which categorizes food according to the type, intensity, and purpose of food processing. It’s worth noting, nutrition value of a food plays no role in the categorization.

The 4 groups are:

Nova 1: Unprocessed or minimally processed foods
Nova 2: Processed culinary ingredients
Nova 3: Processed foods
Nova 4: Ultra-processed foods

Source: https://www.bmj.com/content/383/bmj-2023-075294

Ultra-processed foods include things like soda, chips, and hot dogs – all of which do not contribute much nutritional value to the daily diet. However, UPFs also include infant formula, plant milks, packaged breads, and cereal. Many of these foods contribute very healthful nutrients like calcium, vitamin D, fiber, iron, and nutrients necessary for infant growth and brain development.

What about the research that is essentially vilifying all these foods? The umbrella review looked at nearly 10 million people in 14 meta-analysis studies and 45 pooled analyses. Researchers found “higher dietary exposure to ultra-processed foods was associated with a higher risk of adverse health outcomes in 32 out of 45 pooled analyses.”

The downfall? This type of food grouping clumps together vastly different foods – such as toaster pastries and multigrain bread – as the same. However, we know some provide valuable nutrients, especially to those who reside in food deserts or with limited access to food stores.

So instead of thinking we should just ditch it all, here are my 3 tips for achieving a healthy balance of processed and unprocessed foods:

Reduce the reach. Identify the ultra-processed foods you buy regularly. Then choose 1-2 that could be swapped out for a less processed version. For example, switch flavored yogurt for unflavored, or maple brown sugar oatmeal for plain rolled oats. You don’t have to change everything! Even a few healthy swaps can leave you feeling good without the ‘all or nothing’ mentality.
Get cookin’! Increase how often you cook at home, and use whole or minimally processed ingredients. This gives us more control in the quality of our snacks and meals.
Up your fruit and vegetable game. Because UPFs tend to be lower in fiber and higher in sugars, fat, and salt than their wholesome counterparts, we are more inclined to overeat. To keep portions in check, include a fruit and/or vegetable with all snacks and meals. This ensures we are getting valuable fiber, vitamins, minerals, and antioxidants every day!

Erin Pellegrin, RD, LDN

Sources:

https://doi.org/10.1136/bmj-2023-075294

https://doi.org/10.1136/bmj-2023-077310

https://jamanetwork.com/journals/jama/fullarticle/2782866

The post Ultra-Processed Foods: Can They Be a Part of Healthy Eating? first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.

Acai Bowl

UniteforHER — Mon, 01 Jan 2024 13:00:00 +0000

Acai Bowl

Servings 2 Servings

Equipment

Measuring cups
High-speed blender
Spatula
Bowls
Cutting board
Knife

Ingredients

1 Banana frozen
1/2 C Blueberries frozen
1/2 C Strawberries frozen
3/4 C Milk or juice use your favorite milk (dairy milk, soy, almond, etc.) or juice (apple or grape)
1/2 C Plain yogurt or kefir
1 C Frozen acai puree
Assorted toppings Nuts, seeds, fresh fruit, granola, coconut, etc.

Instructions

Place all ingredients into the bowl of a large, high-speed blender. Blend on low, stopping intermittently to tamp down any frozen fruit chunks that are not blending well. Splash some additional milk or juice into the mix to smooth as needed.
Assemble your bowls by dividing the smoothie into two. Top with all your favorite toppings. Enjoy immediately.

Notes

Recipe adapted from The Forked Spoon

The post Acai Bowl first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.

Let’s Get Grilling

UniteforHER — Mon, 05 Jun 2023 13:23:22 +0000

Between the months of May and September, it’s difficult to flip through any food or cooking magazine without being lured by the picture-perfect char marks on a mouth-watering grill recipe. Grilling is more than a favorite summer pastime, but also a deliciously healthy cooking method involving little or no added fat and lots of smoky flavor! But how can you be sure you’re grilling safely?

Step 1: Choose Your Grill

Gas, or charcoal? Well – whichever you prefer! Gas grills pose a lower chemical exposure risk; however, you can purchase additive-free charcoal and avoid using accelerants to keep yourself safe! Check out your local hardware store to see what they carry.

Step 2: Mix Up the Menu

While burgers and steaks may be a go-to for grilling, they’re generally going to be high in saturated fats. Mix it up by opting for chicken or fish instead! Or make it colorful and try some of your favorite veggies such as zucchini, summer squash, asparagus, peppers, corn, and onions. No reason to stop at veggies, though! Low water content fruits tend to work well on the grill. Try pineapple, peaches, apples, figs, and plantains.

Step 3: Marinate!

Multiple studies have shown that marinating in your favorite mixture of oil, vinegar, herbs, and spices can significantly reduce formation of HCA, a common type of carcinogen. Pop your protein into a delicious marinade for at least 30 minutes before grilling and enjoy!

Step 4: Keep it Low

Cooking meats at high temperatures can result in the formation of carcinogens called PHAs – polycyclic aromatic hydrocarbons. A good rule of thumb is to cook at a temperature below 325F. You can also opt to partially pre-cook your meat, limiting the amount of smoke exposure they receive. While some char is unavoidable, avoid blackening and cut off any overly cooked pieces.

By selecting lean meats, trimming off fat and skin, and keeping a squirt bottle of water nearby, it is relatively easy to control grill temperatures. Skipping sugary sauces can also prevent charring on the grill. Brush them afterwards to give them the delicious flavor!

Step 5: Keep Yourself Safe

It’s easy to forget about foodborne illnesses when you’re enjoying a warm summer BBQ. Keep these few tips in mind when you’re ready to fire up the grill:

Preheat your grill for 15-20 minutes to reach the proper temperature.
Cook all foods, especially meats, to safe internal temperatures. Check by using an instant-read thermometer.
Be careful to avoid cross-contamination. Keep meats separate from each other as well as separate from veggies. Marinate separately, and don’t re-use marinade.
Don’t re-use your raw meat plate. Use a new plate when transferring cooked meat off the grill.

The bottom line is that grilling is both delicious, and good for you. By following these easy rules, grilling can quickly make summer the healthiest season of the year!

“Bring It to the BBQ” Recipes:

By: Aubrey Redd, MS, RDN, LDN

The post Let’s Get Grilling first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.

Grocery Gift Card Locations

UniteforHER — Wed, 08 Feb 2023 23:06:23 +0000

Members are eligible to redeem their passport for $75 grocery gift cards from the following retailers:

Ahold: Food Lion, Fresh Direct, Giant, Hannaford, Stop & Shop
Albertsons: ACME, Albertsons, Amigos, Andronicos, Balducci, Carrs, Haggen, Jewel Osco, Kings, Lucky, Market Street, Pavilions, Randalls, Safeway, Shaws, Star, Tom Thumb, United Express, United, Vons
Aldi
Giant Eagle
Kroger: Baker’s, City Market, Dillions, Food 4 Less, Foods Co., Fred Meyer, Gerbes, Jay C, King Soopers, Kroger, Mariano’s, Metro Market, Pay-Less, Pick N’ Save, Quality (QFC, Ralph’s, Ruler, Smith’s
Meijer
Publix
Trader Joe’s
Wakefern: Fairway, ShopRite, Gourmet Garage, Price Right, The Fresh Grocer
Walmart
Wegmans
Whole Foods

Please note, there will be no exceptions. If you do not see a store that is local to you, please contact us.

The post Grocery Gift Card Locations first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.

Pink Invitational: How to Fundraise Online

UniteforHER — Fri, 17 Dec 2021 06:09:02 +0000

Each year, the Pink Invitational provides critical funding for the Unite for HER Wellness Program. Every dollar raised by our Pink Invitational teams directly impacts breast and ovarian patients around the nation, giving them access to life-changing therapies like nutrition and meal services, counseling, fitness, meditation and more.

You can bring the Integrative Wellness Program to a hospital in your city by becoming a top fundraiser. If your team collectively raises $25,000, you can establish UFH programming for local women in your hometown!

Our Above and Beyond teams have raised hundreds of thousands of dollars with creative events, fundraisers, and by using social media as a tool. Here are some ways you can get started towards your fundraising goal:

Start with your Personalized Fundraising Page

Create your fundraising page here.

Select your gym’s name from the drop-down box to link your page with your gym.

If your gym does not appear in the drop-down, talk to your coach about creating a page or contact us!

Customize It!

Add a personal touch with a profile photo and bio. Share why you are excited to attend the Pink Invitational – where are you traveling from? Are you fundraising for someone special? What do you love about Pink?

Share Away!

Now that you have your own fundraising page, copy and paste the link so others can view it and donate. Send this link through email, text, or social media to your family, neighbors and friends so they can help support your goal. Watch your donations climb on the thermometer!

Fundraise on Facebook

Create a Facebook Fundraiser

Step 1: Log in to Facebook.

Step 2: Click “Fundraisers” on the left side, or click here to access the fundraising page.

Step 3: Select “Unite for HER” as your nonprofit.

Step 4: On the left side, customize your fundraiser with a goal amount, end date, a bio about why you are fundraising, and a cover photo. Fill in the information and click “Create.”

In your fundraiser you can invite friends to view the page, add photos or posts about how you’re competing at the Pink Invitational, and watch your donations climb! Be sure to “like” and comment thank you on all of your donations.

Add a Donate Button to your Facebook Post

Step 1: Go to your Facebook profile and start to make a post.

Step 2: Along the bottom of your post, click to view more add-ons.

Step 3: Select “Raise Money.”

Step 4: Select “Unite for HER” as your charity.

Step 5: Write your post! “My team is raising money for the Pink Invitational, benefiting breast and ovarian cancer patients. 100% proceeds fund life-changing integrative therapies like nutrition and meal services, counseling, fitness, and more. Will you help me reach my goal?”

Fundraise on Instagram

Add a Donate Button to your Story

Step 1: Start a story post as usual.

Step 2: When you select effects, be sure to choose “Donation Button.”

Step 3: Select “Unite for HER” as you nonprofit and customize your button.

Step 4: Post your story! With a click, your followers can donate right through your IG story! Make it fun and interactive with photos, videos, polls, a countdown, and other fun effects.

Need some inspo? Screenshot these and post on your story – just add your donate button!

Add your Custom Fundraising Page Link to your Instagram Bio

Leading up to Pink, friends can simply find your page with your link in bio. This also makes it easy to check your progress at any time.

Create an Instagram Fundraiser Post

Step 1: Start a post on your feed.

Step 2: Select your photo and edit as usual. When it’s time to write your caption, select “Add a Fundraiser.”

Step 3: Select “Unite for HER” as your nonprofit.

Step 4: Edit your fundraiser details with your goal amount.

Optional: “Invite Collaborators” to your fundraiser such as teammates, friends or family so they can help you raise money.

Fundraise with TikTok

Include your Fundraising Page Link in your TikTok Bio.

You can also include the link in the caption of a TikTok. Use #pinkinvitational hashtags and get creative with your videos! Tag us at @uniteforher @pinkinvitational

Fundraise with Venmo

Add your Venmo username to your posts, texts and emails for a convenient and quick way for others to send you donations.
Ask friends and family if you can request them for $1 on Venmo to help reach your goal. Make a social media post about it, asking people to “like” the post if you can Venmo request them. In your request, be sure to send a message of gratitude and remind your friends that their dollar is supporting breast and ovarian cancer patients across the country!

What to Share – The Pink Invitational and Unite for HER

Share these videos and links in your posts to show friends the impact you are making!

Questions? Visit our Fundraising FAQ or contact us at pinkteamchallenge@uniteforher.org.

We are here to help!

The post Pink Invitational: How to Fundraise Online first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.