BLOG 494 BANANAS

BLOG 494 BANANAS

A banana is a type of fruit that comes from a flowering plant in the genus Muca. Some countries refer to them as “plantains”. They’re a healthy and delicious snack that are very convenient. This popular fruit comes from Southeast Asia but is now grown all over the world. The most common banana is the Cavendish which is the green type most people consume once they turn yellow. For nutritional purposes, a banana is classified as a carbohydrate. When the banana is green, the carbohydrate source is more starch like. When the banana becomes ripe and more yellow, the carbohydrate source turns into sugar (glucose).

Bananas are high in many vitamins, minerals, and antioxidants. In one medium banana, which is about 188 grams, this fruit contains a high amount of many of the recommended daily intake (RDI) for many of our nutritional needs. The line-up includes: 8% magnesium (good for heart health), 9% potassium (good for heart health and kidney function), 10% copper, 11% vitamin C, 14% manganese, and 33% B6. This same banana also contains 24 carbohydrates, 1.3 grams of protein, 3.1 grams of fiber, and 0.4 grams of fat (good for digestion). There are about 105 calories total. Bananas also rank low to medium on the glycemic index (GI) with an average value of about 51 out of 100 being the highest. This means this fruit shouldn’t cause a major spike in blood sugar. The riper the banana, the higher its rank. The antioxidants found in bananas include dopamine and catechins which can help reduce the risk of heart disease and other illnesses. Bananas are a quick, easily digestible carbohydrate, so they are popularly favored by athletes. Eating bananas has been associated with reducing muscle cramps.

This fruit can be a sweet addition to many other healthy food choices. They’re a great topping for cereal, yogurt, and in smoothies. They can also be used as a sugar substitute for baking and cooking. They are easy to find, reasonably priced, and just need to be peeled to be eaten. No need to wash them because all the pesticides are gone due to the protection by the peel. Ripe bananas can help satisfy a sweet tooth and craving. Be considerate of blood sugar levels with any pre-existing conditions. A banana is a good choice to help feel full of fiber, improve heart health, and as a source of energy. Bananas are also practically in season all year to enjoy. Grab one on the go or as a snack as a healthy option to your daily eating regimen.

BLOG 493 BROWN vs WHITE RICE

BLOG 493 BROWN vs WHITE RICE

Rice is a popular grain that is a staple of many people’s diets, especially those in Asia. White rice is the more widely consumed type; however, many have turned to brown rice as the healthier option. There are certainly differences between these two types of rice. Both are mostly composed of carbohydrates, with little protein and little fat. Brown rice has about 30 less calories per serving than white rice, but this small caloric difference is marked by other factors that differentiate which rice becomes the healthier choice.

BROWN RICE

Brown rice is a whole grain. This means that it still has all its grains (fibrous bran, nutritious germ, and endosperm). It also contains vitamins, antioxidants, minerals, and fiber. For example, 100 grams of brown rice contains 1.8 grams of fiber. It also contains high amounts of magnesium. Both nutrients help control blood sugar. It also contains a plant compound called lignan which helps protect against heart disease. Lignans lower blood pressure, reduce the amount of fat in the blood, and decrease inflammation. Brown rice does contain phytic acid, which is known for impeding the body’s ability to absorb other nutrients including iron and zinc. Phytic acid is known as the “antinutrient”. Brown rice also contains arsenic, which is a toxic heavy metal. Arsenic is associated with increased risk for type 2 diabetes, cancer, and heart disease.

WHITE RICE

The bran and germ are removed from white rice, making it no longer a whole grain. Bran and germ are the most nutritious part of a grain. White rice is also associated with empty calories due to its lack of nutrients. Unlike most grains, this rice lacks fiber (100 grams =  0.4 grams of fiber). Eating large amounts of white rice has been associated with an increased risk for diabetes. It is high on the glycemic (GI) index, so it does quickly increase blood sugar. On the GI index, brown rice is 50 whereas white rice is 89.

Sticking to ½ cup which is one serving of rice is no easy feat for rice consumers. It just pairs so well with well….everything. When it comes to which type of rice is better for their health, all taste opinions aside, brown rice is the winner. In fact, there wasn’t much to say about white rice because it is just an empty carbohydrate. There’s always a catch, right? The more informed you are the better choices and tools you have to make for your health. Feeling full when we eat should be from foods that are nutritionally packed and beneficial to our bodies, versus just filling ourselves up for pleasure and to suppress hunger.

BLOG 492 CANCER STAGES

BLOG 492 CANCER STAGES

When we hear of someone being diagnosed with cancer, the cancer is described as in a certain stage. Medical professionals “stage” cancer to describe the size and location of the tumor(s). This can be intimidating having a number/label associated with your condition, but it is necessary for determining treatment for what is going to happen moving forward. Not every type of cancer, such as brain cancer or leukemia, has stages. Cancer cells can grow and spread (metastasize), so this complex, complicated, and an evolving illness, so cancer not easy to treat.

There are different systems used to stage cancer.

1.      FIGO system – This applies to cancers affecting the female reproductive system such as cervical or ovarian.

2.      Tumor-node-metastasis (TNM) system – This is used to stage solid tumors which would include lung, colon, breast, bladder, and prostate. T is the primary tumor. Small tumors are stage I and larger ones are stage II. They range from T0 to T4. N is for nodes and nodes are how cancer moves through the body. Nodes are classified from N0 to N3. N0 would mean the cancer hasn’t spread to other areas. The range is based on the number of lymph node’s locations and how many lymph nodes are carrying cancer. M is for metastasis, and this is when the cancer has spread all over and beyond just lymph nodes. When diagnosed as MI this means the cancer has spread. Using the TNM information, tumors are then placed in stages. This system would look like the following:

Stage I - Smaller tumors are T1 – T2 and haven’t spread to lymph nodes (N) nor to other areas M0.

Stage II – These tumors are larger T2-T4 and haven’t spread to nearby lymph nodes (N) or other areas of your body M0.

Stage III – These are larger tumors T1-T4 that have spread to lymph nodes N1-N3 but not to other areas in the body M0.

Stage IV – This is metastatic, so the cancer has spread the original tumor to other areas T1-T4, N1-N3, M1.

3.      Lugano – This is used specifically for Hodgkin lymphoma and non-Hodgkin lymphoma.

 There are other ways to classify cancer other than staging. Some professionals use tumor grades, Gx – G4, that are microscopically looked at in order to see the difference between normal and cancerous cells. There are other terms used as well including in situ, localized, regional, and distant. This ranges from haven’t spread (in situ) to having spread all over (distant).

Examinations are done to determine stages. A biopsy looks at tissue samples. An endoscopy is done by using a thin tube to look at organs so the interior of the cancer can be seen. A CT scan (computed tomography) can detect the cancer early and find the location Blood test find tumor markers that can identify the number of cancer cells and their size. A PET scan (positron emission tomography) looks to see the tumors have spread.

Every case of cancer is different, but these stages are the medical approach to steer treatment in the most effective way possible. There are trials and there are attempts that don’t always work, but staying hopeful and following care guidelines is the best way to work through the adversities of a cancer diagnosis.