FRIEND TO FRIEND REMINDER

The women of NewsChannel 5 would like to remind you and a friend to perform your monthly breast self examination on the 5th of every month.
October is breast cancer awareness month and it's time to take control of your breast health.
Be aware.
The greatest risk factors for breast cancer are being female and growing older
1 in 8 women will be diagnosed with breast cancer in their lifetime.
Breast cancer knows no gender, geographic or social boundaries.
Take action.
The key to survival is early detection.
Three simple steps for early detection are regular mammograms, clinical exams and breast self-exams.
Make healthy lifestyle choices. They make a difference.
What is your risk? Find out and get educated in the process. Take a quiz and test your breast health knowledge at www.iamthecure.org
Komen is hoping to raise 10-million dollars through this program which will help support the Komen research awards. Komen St. Louis would also get a portion of the money raised. For more information, visit www.komenstlouis.org.
Thank you for subscribing to the NewsChannel 5 Friend to Friend monthly e-mail reminders. Visit our Friend to Friend page for more information on breast cancer.
If you've never performed a self-examination, or it's been a while since you have, review our online breast self-exam for helpful tips and information.
Call (314) 721-2900 to receive your free Friend-to-Friend packet.

Back At The Ranch

It's a universal truth that everything tastes better when it's covered in ranch dressing — salad, pizza (you know you've tried it), french fries and of course those raw vegetable platters people put out at parties as a "healthy" alternative to all the potato salad. As tasty as ranch dressing is, it sort of negates your dieting efforts of eating vegetables in the first place. But here's a tasty ranch substitute that will dress up your veggies courtesy of our diet expert, Sophie Pachella, founder of Eat Strong.
Ingredients:one 5 oz container Fage Total 0% yogurt (or other 0% non-fat Greek yogurt) 1/3 package (or more, to taste) French onion soup mix Assortment of veggies such as carrots, tomatoes, celery, asparagus, broccoli, cauliflower, snap peas radishes and musrooms
Mix the yogurt and soup mix until well blended. Use as a dip for your veggies. This combination packs lots of lean protein — meets one of your dairy requirement for the day, and is far more satisfying due to the high protein content than veggies alone. If you have this as a midmorning snack you can knock out your vegetable quota for the day!

A Sundae For Everyday

Wave off the ice cream man and make your own deliciously low-cal sundae with this recipe courtesy of our diet expert, Sophie Pachella, founder of Eat Strong.
Ingredients:1 container nonfat/lowfat vanilla yogurt, any brand 1 dozen nuts (dry roasted or raw almonds and walnuts are best) 1/2 cup high fiber cereal such as Fiber One Honey and wheatgerm (optional)
Freeze the yogurt for 30 mins (or up to one hour). Pop it in a bowl and top with all the remaining ingredients. You get all the fun of a sundae, minus the junk, dairy (protein), fiber and healthy fats — the perfect high-satiety snack!

A Mighty Muffin!

Who knew a muffin top could help you cure your muffin top? Everyone knows fiber fills you up longer. But there's another fiber benefit and it lies not in what it provides, but rather what it sweeps away. A diet high in fiber cleanses your gut, allowing it to absorb all the nutrients and vitamins in your food. According to Sophie Pachella, founder of Eat Strong.Among the best qualities of fiber is the fact that it retains four times its weight in water and so really fills up up. Following is a very high-fiber snack which will ensure your internal plumbing is operating at full potential.
Ingredients:One chocolate Vitatop one Lightfull shake (chocolate or cafe latte) A dozen almonds or 1 tbsp almond butter
Spread the almond butter on the muffin top and enjoy with the shake. Tip: freeze the shake for 20 minutes prior to drinking and it'll taste very much like a regular chocolate milkshake. 12 grams each protein and fiber.

Get Saucy

If you're feeling bored with your lunch, try saucing it up. Eat Strong founder Sophie Pachella advises you to be a little more creative. Rather than always going for the same salad or sandwich ingredients, try one new item everyday. Liven up grilled veggies with Worcestershire sauce, tumeric, tarragon or ginger. Add watercress, avocado or crunchy jicama to a sandwich. Try one new fruit or vegetable a day, even those you remember disliking as a child. You'd be surprised how taste buds can change. Artichokes, spaghetti squash, leeks, asian pears, plums, blackberries — we tend to stick to staples. It's no surprise then that we turn to other treats to alleviate food-boredom.

Don't Give Fruit The Boot

American's do not eat enough fruit or vegetables. Everyone should consume about 5 servings of fruit or vegetables a day. Research has shown that eating 5 a day reduces the risk of cancer, heart disease, stroke and diabetes. Don't believe the myth that is impossible to eat 5 servings of fruit or vegetables a day. It doesn't have to be that hard! One serving is equivalent to: 1 medium sized fruit, 6 oz. of 100% fruit or vegetable juice, ? cup of dried fruit or 1 cup of raw leafy greens. In her book "10 Habits That Mess Up a Woman's Diet," Elizabeth Sumer gives readers a dozen ways add fruit to their diet. She suggests adding chopped oranges to guacamole to make a citrus-y dip for baked tortilla chips, adding blueberries, strawberries or raspberries to pancake batter, mixing diced peaches, apricot jam, and cinnamon to serve over French toast and topping half a toasted bagel with cashew butter and slices of apple, banana or mango. Try these new ways when trying to add fruits and veggies to your diet!

Eggs And Bakin'

You won't even think twice about munching on the office doughnuts or fat-filled muffins at that morning meeting after you've tried these yummy veggie frittatas courtesy of Sophie Pachella, founder of EatStrong. You can make a dozen on Monday and you'll have breakfast and mid-afternoon snacks for the whole week.
Ingredients1 large container Egg Beaters 1 10 oz package frozen chopped spinach, thawed and squeezed as dry as you can possibly squeeze it 2 tbsp parmesan 1/3 cup non-fat cheddar or mozzarella cheese 1/2 cup diced extra lean ham, turkey, Canadian bacon, veggie burger or lean ground beef (cooked) Salt, pepper, oregano, parsley and garlic powder (to taste) Optional: 1 small can chopped mushrooms, 1 small diced onion (cooked)
1.Combine all ingredients in a bowl.
2. Fill 12-serving muffin tin evenly with mixture.
3. Bake at 350-360 for 15-20 mins (until golden) and serve immediately.