#3 Cancer Prevention

8/9/2019 #3 Cancer Prevention

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Michelle Shulfer

UW-Stevens Point

School of Health Care Professions

Overviewy Cancer statistics

y Whats changed?

y Can cancer be prevented?y Nutrition link to cancer prevention

y Super foods

y Organic debate

y Start a plan of action

y Recipes

Cancer Statisticsy Cancer is the 2nd leading cause

of death in the U.S.

>1.4 million new cases per yearin the U.S.

y Lifetime risk:y Men: slightly less than ½y Women: slightly more than 1/3

y Relative risk:y Measures the strength of the

relationship between riskfactors & a particular cancer

y Breast Cancer

Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. p. 55

So what has changed?y Changes in farming practices

y Increased sugar consumption (cane, beet sugar, corn syrup,

Servan-Schreiber MD,D. (2008).

AntiCancer: Anew way of life.p. 60

Glycemic IndexHigh Low

y Sugar (white or brown), honey,syrups

y White/bleached flours, whiterice, white pasta, muffins,croissants, puffed rice cakes

y Potatoesy Cornflakes, Rice Krispies, most

bleached & sweetened breakfast

cerealsy Jams & Jellies, fruit syrup, fruit

cooked in sugary Sweetened drinks, fruit juices,

soday Alcohol when consumed

without food

y Natural sweeteners: Agave nectar,stevia, dark chocolate (>70% cocoa)

y Mixed whole grain cereals, multigrainbread (not just wheat), sourdoughbread, Basmati rice, mutigrain pasta,oats, quinoa, millet, buckwheat

y Lentils, peas, beans, sweet potatoes, yams

y Oatmeal, All-Bran, Muesliy Fruit in its natural statey Water flavored with lemon, thyme, or

sagey Green tea (w/o sugar), sweeten with

agave nectar if neededy Red wine (1 glass) with a mealy Garlic, onions, shallots

www.glycemicindex.com

What else has changed?y Bleached flour (white bread, pasta, etc..)

y Reducing these 2 factors alone has a rapid effect on the

level of insulin & IGF in the bloodalso yields healthierskin!!

y Use of vegetable oils

y These provide none of the nutrients our bodies needto function properly, but they do directly feed thegrowth of CA.

What Causes Cancer?y Carcinogens

y Pesticides

y Pollutantsy Food additives

y Burnt foods

y Heredity

y Genetic Mutations

y Stress

Tumor Growth

Genentech BioOncology, 2009

Angiogenesisy Greek origin, Angio = vessel &

Genesis = birth

y Surgeon, Judah Folkmans cancer

theory:y Microtumors cannot change into

dangerous cancers withoutcreating a new network of blood vessels to feed them

y Tumors produce angiogenin forces vessels to approach thetumor & sprout new branches

y New tumor cells that metastasesare dangerous only when they areable to attract new blood vessels

y Large primary tumors preventdistant CA cells from becomingtoo important by producingangoistatin - blocks the growth of new blood vessels

Tumors simply cannot grow if they doesnt succeed in diverting blood vessels for their own use.

Genentech BioOncology, 2009

Angiostatiny Preventing the creation of new blood vessels

brought regression of existing tumors

Angiostatin didnt affect existing vessels

y Did not attack healthy cells no toxic sideeffects

y It is essential to seek protection against

toxins that encourage tumor growth

y Detoxification is absolutely necessary today!Genentech BioOncology, 2009

Angiostatin studyy Michael OReilly, researcher & surgeon joined

Folkman

y 1994 - 20 mice grafted a virulent CA that spreadaggressively & rapidly in the lungs once the primary tumor was removed.

y Removed the tumor, gave ½ of the mice angiostatin,others ½ nothing and a few days later began to showdisease

y Mice with angiostatin lungs looked pink & healthy

y Mice w/o angiostatin lungs devoured by CA

Can Cancer Be Prevented with Proper Nutrition?y E vidence suggests that ~1/3 of the cancer deaths will be related to

being overweight or obese & physical inactivity.

For the majority of Americans who do not use tobacco, dietary choices & physical activity are the most important modifiabledeterminants of cancer risk. American Cancer Society. (2007). Nutrition & cancer. para.1

y Factors that affect cancer risk related to nutrition:y Food types

y Food preparationy Food variety y Fat contenty Portion sizesy Overall dietary balance

Let food be thy medicine, thy medicine shall be thy food.

- H ippocrates

At least 30% of all cancersare believed to have adietary component. p. 64

Blueberries***y Blueberries are a nutrient powerhouse!!

y 1 serving contains as many antioxidants as 5servings of carrots, apples, broccoli, or

squash.

y 2/3 cup has the same antioxidant protectionas 1,733 IU of Vit. E and more protection than1,200 mg of Vit. C.

y Contains: phytonutrients, carotenoids, fiber,

Vit. C & E, manganese, magnesium, iron,phytoestrogen, & more!

y Alternatives: purple grapes, cranberries,boysenberries, raspberries, strawberries,currants, blackberries, cherries, etc.

Try to eat 1-2 cups daily

Oats/Whole Grainsy Reduces the risk of developing 20 types of

cancery Eat: 5-7 servings per day y

How much is a serving?y 1 slice bread, 1 small roll, or 1 muffiny ½ c cooked cereal, rice, or pastay 5-6 small crackersy 1 small tortillay ½ hamburger roll, bagel or English muffiny

1 serving of cold cereal (depends on type check label)y Alternatives: Wheat germ, ground flaxseed**, brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, yellowcorn, wild rice, couscous

y Contains: Fiber, manganese, selenium, & phytonutrients

Flaxseeds***y Best source of plant derived omega-3 fatty acids

y Seeds must be ground

y Eat: 2 Tbsp daily y Contains: Fiber & Lignins

y Super breakfast: oatmeal with raisins, cranberries, orblueberries, sprinkled with flaxmeal & toasted wheat

Wheat Germ**y 2 Tbsp contains:

y 4 g protein

2 g fibery Vit. E (1/3 daily

allowance)

y B vitamins

y Manganese

y Seleniumy Omega-3 fatty acids

y Phytosterols - reducecholesterol absorption

How to get 15 g of whole grain/dayy Buy only whole grain bready Substitute brown rice for white ricey Buy whole grain crackers for snacksy Get rid of refined, highly sugared breakfast cereals

y Use whole grain tortillas & pita wrapsy Add oatmeal to stuffing, meatballs, & meatloaf

y Examplesy ½ c oats 9 gy Post Shredded Wheat N Bran (1 ¼ c) 8 gy 2 Tbsp flaxseed 7 gy 1 slice Bran for Life bread 5 gy 2 Tbsp wheat germ 2 gy ½ cooked brown rice 2 gy ½ c cooked yellow corn 2 g

How to read a bread/cereal labely List of ingredients should begin with the word whole

y Look at the Nutrition Facts. The fiber content should

be at least 3 g per serving for bread & cereal.y Buying & cooking whole grains

y Be sure the store has a good turnover so grains are fresh,bins covered & clean

y Store in airtight containers, cool place (refrigerator)

y Toast heat in nonstick pan over low heat until justfragrant & they become darker

y Keep in fridge 2-3 days or they freeze well

Wild Salmon***y Contains: Marine-derived omega-3 fatty

acids, B vitamins, selenium, Vit. D, protein

y Optimum balance of essential fatty acids:1-1 or 4-1 omega 6 to omega-3

y Too much omega-6 promotes andinflammatory state

y Good fats: monounsaturated (olive oil,canola oil)

y Bad fats: saturated (found in red meat &full fat dairy products) and trans fats(partially hydrogenated

y Critical dietary fats: polyunsaturatedfatty acid (omega-6 & omega-3) our body cannot manufacture them

y Eat: 2-4 servings per week

y Alternatives: Alaskan halibut, cannedalbacore tune, sardines, herring, trout,sea bass, oysters, & clams

How to get enough omega-3 &

omega-6 f atty acids in your diet?y Use omega-3 enrighed eggs

y Cook with canola oil

Eat soy nuts & walnutsy Sprinkle wheat germ on cereal & yogurt, use it in

baking

y Eat wild salmon or its sidekicks 2-4 times per week

y Look for salad dressings with some soybean or canolaoil

y Use ground flaxseed in muffins, breads, & pancakes

y Avoid processed & refined foods

Beansy Green beans, peas, lentils, chickpeas, dried beans, etc.

y Eat 4, ½ cup servings per week

y Contain: low-fat protein, fiber, B vitamins,magnesium, lignins

y Lignings have estrogen

like properties

y May reduce risk of cancersrelated to estrogen levels (breast)

Afraid of the inevitable?y Soak beans before cooking, rinse, boil for 2-3 minutes.

Turn off heat, let soak a few hours. Pour off liquid, add

fresh water, continue cooking. This releases theindigestible carbohydrate in the beans making themeasier to digest.

y Beano

Pressure cook beansto speed the process

Broccoliy Eat: ½-1 cup daily y Broccoli spouts (100xs more

powerful)y Alternatives: brussel sprouts,

cabbage, kale, turnips, cauliflower,collards, bok choy, mustard greens,swiss chard

y Contains: Sulforaphane , indoles,folate, fiber, calcium, Vit. C, Beta-carotene, lutein, Vit. K, iron

Compound found in broccoliprevents the development of tumorsby 60% & reduced the size of tumors by 75% ???

y Raw vs. cooked?y Raw more vit. Cy Cooked makes carotenoids more

available

Orangesy Eat: 1 serving daily

y Alternatives: lemons, grapefruit,

kumquats, tangerines, limes

y Contains: Vit. C, fiber, limonene, polyphenols, pectiny Vitamin C

y protects against nitrosamines - cancer causing agents found in foodthought to instigate cancers of the mouth, stomach, & colon

y ~ 1/3 of Americans consume <60 mg/day

y Adult males need 90 mg/day, females need 75 mg/day y Frozen OJ is higher in Vit. C than ready to drink OJ

y Pulp has 2xs more Vit. C than the peel, 10xs more than the juice

y Marginal Vit. C has been linked to an increase in many causes of mortality especially cancer & cardiovascular disease

Foods that contain Vitamin Cy Lg yellow pepper 341 mg

y Lg red pepper 312 mg

y Lg orange 238 mg

y Lg green 132 mg

y 1 cup raw broccoli 79 mgy 1 c fresh sliced strawberries 97 mg

y 1 c cubed papaya 87 mg

y 1 navel orange 83 mg

y 1 med. Kiwi 70 mg

y 1 c cubed cantaloupe 59 mgy 1 c fresh OJ 124 mg

y 1 c OJ from concentrate 97 mg

y Pectin

y contains antagonists of growth factors

y possibly decreasing the growth of tumors

y shown to inhibit the metastasis of

prostate & melanoma cancers in animals

y Orange peel

y Limonene

y Stimulates antioxidant detoxification enzyme system helping to stop cancer before it begins

y reduces the activity of proteins that can trigger abnormal cellgrowth

y can cause regression of tumors

y Orange peel has the most, followed by fresh squeezed OJ & juice with pulp (frozen is better than ready to drink varieties)

Citrus

Flavonoids

Antioxidant

Antimutagenic

Inhibits cancer cell growth

Strengthens capillaries

Anti-inflammatory

Antiallergenic

Antimicrobial

How to get some orange in your lifey Eat an orange, tangerine, or clementine daily

y Add mandarin oranges to a spinach salad

y Add OJ to a fruit smoothie

y Keep orange & lemon zest in your freezer put incakes, cookies, muffins, drinks, sprinkle on yogurt,fruit salads, chicken salad, or use in hot tea

Pumpkiny It's a fruit!

y Eat: ½ cup most days

y Alternatives: carrots, butternut

squash, sweet potatoes, orange bellpeppers

y Contains: alpha-carotene, betacarotene, high fiber (1/2 c. = 5 g of fiber), Vit. C & E, magnesium,pantothenic acid

y Beta-Carotene - antioxidant & anti-inflammatory properties

y Alpha-carotene slows the signs of aging

y Carotenoidsy Deep orange, yellow, or red-

colored, fat-soluble compoundsy Protect the plant from sun damagey Protect us from free radicalsy Modulate our immune responsey Enhances cell-to-cell

communicationy Stimulates production of natural

detoxification enzymesy Protects the skin & eyes from UV

raysy Decrease the risk of lung, colon,

bladder, cervical, breast, & skinCA

Spinach ***y Eat: 1 c. steamed or 2 cups raw

most days

y Alternatives: kale, collards,swiss chard, mustard greens,turnip greens, bok choy,romain lettuce, orange bellpeppers

y Contains many nutrients!y Phytonutrients

y Carotenoids

Plant derived omega-3sy Antioxidants

y Glutathione

y alpha lipoic acid

y B vitamins, vitamin K, C, & E

y Minerals: calcium, iron,

zinc, magnesium,manganese

y Polyphenolsy Betaine

y coenzyme Q10

Spinachy Increased consumption = decreased incidence of colon, lung, skin,

oral, stomach, ovarian, prostate, & breast cancers , age-related maculardegeneration, cataracts, cardiovascular disease, stroke, & coronary artery disease

y How to get more spinach in your diet:y Layer cooked spinach in lasagnay Steam it, sprinkle with lemon juice &

parmesan cheesey Add to soups

y Add to an omelety Add to a romaine lettuce salady Shred onto tacos, wraps, & burritosy Pesto puree raw spinach, walnuts,

garlic, olive oil, & parmesan cheese

Soyy Soy blocks dangerous hormones

y Eat at least 15 g of soy proteinper day (not all at once); 25 g

ideal.

y Contains: Phytoestrogens, plantderived omega-3's, vitamin E,magnesium, selenium, nonmeatprotein

y Benefits: prevents cardiovasculardisease, cancer, osteoporosis,helps to relieve menopausal &menstrual symptoms

y Alternatives forms of soy:y

Tofuy Soymilky Soy nutsy Edamame - green soy beans

still in their podsy Tempeh - soybeans cracked &

inoculated with a beneficial

bacterium, fermented & thenformed into flat blocksy Miso - fermented soy, strong

tasting, salty condiment, mostfamiliar as miso soup

How soy promotes healthy Isof lav ones - act like

antioxidants as well as estrogensy genistein & diadzein

y reduce the risk of CHD

y mitigate hormone-relatedcancersy angiostatic**

y Lignins - bind with carcinogensin the colon

y Saponins - phytonutrients thatboost the immune system &

fight cancery Protease Inhibitors - block the

activity of cancer-causingenzymes called proteases &reduce the risk of cancer

y Ph ytic Acid - Antioxidant thatbinds with & eliminates metalsthat can promote tumors

y Ph ytosterols - nondigestible

compounds that reducecholesterol absorption in thebowel & may help prevent colonCA

y Protein - only plant-basedcomplete high-quality protein,totally cholesterol free & low in

faty Oil - healthy oil free of

cholesterol & offers beneficialratio of fatty acids (low badfat;high good fat). Source of omega-3 fatty acids.

Grams of protein in so y products

y 4 oz. firm tofu 18-20 g protein

y 1 soy burger 10-12 g

y 8 oz glass (1 c) 11 g

y 1 soy protein bar 14 g

y ½ c tempeh 16-19 gy ¼ c roasted soy nuts 15 g

How to get more so y in y our diet:

y 1 c. soymilk on cereal

y 1 oz. soy protein powder in a fruit shake

y ¼ c soy nuts as a snack

y dried cereals & breads containing soy

y Add to recipes calling for milk

Green Teay Drink 1 or more cups daily

y Steep 3-4 minutes

y Contains: powerful flavonoids (antioxidants) &

fluoridey All true teas are from the evergreen Camellia sinensis

y 3 types of tea from this shrub

y Green lightly processed

y Black leaves left to ferment following harvest

y Oolong partially fermented

Teas effect on cancery Blocks tissue invasion & angiogenesis

y Detoxifies the body through the action of the liver

y E vidence suggests tea consumption decreases the riskof stomach, prostate, breast, pancreatic, colorectal,esophageal, bladder & lung cancer

y Catechins prevent cell mutations & deactivatecarcinogens, decrease growth of cancer cells, & inhibitthe growth of blood vessels

y Probiotic effect enhances GI health

y Brewed tea is better than instant tea

y Tea bags are as potent as loose tea

y Brew tea for at least 3 minutes & squeeze the bag

y Flavonoids degrade with time, drink fresh or quickly iced

y Add a wedge of lemon or lime w/ the rind for a

polyphenol boosty Avoid drinking extremely hot tea increased risk of

esophagial cancer

y Combined effect best when consumed with soy**

Tea Tips

Tomatoesy Eat: 1 serving of processed

tomatoes per day , multipleservings of fresh tomatoes per week

y Alternatives: watermelon, pinkgrapefruit, Japanesepersimmons, red f leshedpapaya, strawberry guava

y Contain:y Lycopeney Vit. Cy Alpha- & Beta- carotene

y Lutein/zeaxanthiny Chromiumy Fibery Phytuene & phytofluene

(antioxidant &anticarcinogenic )

Lycopeney Most effective quencher of the

free-radical singlet oxygen & a large number of free-radicals

y Seems to interfere with the growth factors that stimulatecancer cells to grow & proliferate, mounts a more effectiveimmune response against cancer

Raises the sun protection factor of the skin

y Offers protection from breast, digestive, cervix, bladder,lung , & prostate cancer

How to get tomato in your diet?y Saute cherry tomatoes in olive oil & herbs. Toss over

pasta or serve as a side dish

y Use sun-dried tomatoes in sandwiches

y Add diced tomatoes into soups & stews

y Add extra sauce to homemade pizza

y Roasted cherry tomatoes

y Toss tomatoes with olive oil, salt & pepper, bake 450oF for 20minutes, sprinkle with fresh basil before serving

Turkeyy Eat: 3-4 ounce servings 3-4 times per week

y Alternative: skinless chicken breast

Contains: Low-fat protein, B vitamins, iron, selenium(DNA repair), zinc (immune system)

y Protein intake 10-35% of calories (2,000 cal diet = 50-175 g of protein)y E veryday terms women need 46 g, men 56 g

y How to get 46 g? Eat 3 ounces of tuna, 3 ounces of turkey breast, slice of whole wheat bread & an ounce of almonds

y Saturated fat intake - <7% of fat calories

Yogurty Eat: 2 cups daily y Alternative: Kefiry Contains: Live active cultures, complete protein, calcium,

Vit. B12 & 2, Potassium, Magnesium, & Zincy Prebiotics

y Nondigestible food ingredients that affect the gut by selectively stimulating growth &/or activity of 1 or morebeneficial bacteria in the colon, thus improving health

Inhibit potentially pathogenic organisms & increaseabsorption of minerals (i.e., calcium, magnesium, iron, &zinc)

y Probioticsy Defined as live microorganisms that can benefit our healthy Ability to strengthen the immune system

Yogurty Look for

y Low-fat or nonfaty No artificial colors

y Check the expiration datey Whey protein content (increases the viability of probiotic

bacteria)y Must contain live active cultures!

y The more specific cultures the better, the most popular yogurts only have 2

y L. acidopphil us, S. thermophil us, L. bulgaricus, B. bifid us, L. casei, L reuteri

y Watch the sugar some fruit on the bottom yogurts have asmuch as 7 tsp of sugar per cup.

Walnutsy Alternatives: Almonds, pistachios, sesame seeds,

peanuts, pumpkin seeds, sunflower seeds, macadamianuts, pecans, hazelnuts, cashews

y Eat: 1 ounce, 5xs per week

y Contains: plant-derived omega-3 fatty acids, Vitamin E,magnesium, polyphenols, protein, fiber, potassium, andmore.

y Taste great on a salad!

Nut Caloriesy Almonds (24 nuts, raw) 164 cal

y Almonds (22 nuts, dry roasted) 169 calories

Walnuts (14 halves) 185 caloriesy Hazelnuts (20 nuts, raw) 178 calories

y Peanuts (48 dry roasted) ~166 calories

y Peanut butter (2 Tbsp) 190 calories

Pecans (20 halves, raw) 195 caloriesy Pistachios (47 dry roasted) ~162 calories

y Pistachios (47 raw) ~158 calories

y Storage of nuts:

y Keep in a cool place ~4 monthsy Keep in the refrigerator ~6 months

y Keep in the freezer ~1 year

y Roast nuts yourself cookie sheet, 160-170 degrees for 15-20minutes or until they turn dark

y Toasted nonstick pan, med-high heat, shake every fewminutes until lightly toasted.

y Ways to eat more nutsy Toss on a salad

y stir peanut butter into stews & curries to enrich & add flavor

y Try peanut butter on pancakesy Peanut butter & jelly sandwich

y Toss nuts on your cereal

Beef y Free-range, grass fed is leaner & has a healthier balance

of mega-6 to omega-3 fatty acids

y Grass fed beef is lower in sat. fat, contains plant-derivedomega-3 fats & vitamin E

y Ideally eat no more than 3 ounces of lean beef every 10days

Herbs & spicesy Rosemary, thyme, oregano, basil, and mint

y Rich in essential oils of the terpene family

y Promote apoptosis in cancer cellsy Reduce cancer cell spreading by blocking the enzymes

they need to invade neighboring tissues

Tumericy Powerful antinflammatory agent

y Curcumin inhibits growth in a

large number of cancersy Inhibits angiogenisisy Forces apoptosis

y Interferes directly with a proinflammatory factor secreted by cancercells, NF-kappa B

y ¼ - ½ tsp per day consumed in India

Consume with pepper - increases absorption by 2,000xs; w/opepper it does not pass the intestinal barrier

y ¼ tsp tumeric with ½ tsp olive oil & generous pinch of pepper. Add to vegetables, soups & salad dressings.

Gingery Antinflammatory & antioxidant

y Helps reduce the creation of new blood vessels

y Ideas for incorporation into your diet:

y Add grated ginger to a vegetable mix while it is cooking

y Marinate fruits in lime juice & grated ginger with a touch

of agave nectary Infusion cut 1 inch piece of ginger root into slices and

steep in boiling water for 10-15 min. Drink hot or cold.

Dark Chocolatey >70% cocoa

y Contains antioxidants & many polyphenols

y A square of chocolate contains 2xs as much as a glassof red wine and almost as many as a cup of green teaproperly steeped

y Slows the growth of cancer cells and limitsangiogenesis

y Mixing with dairy products cancels out thebeneficial effects of the cocoa.

y Avoid milk chocolate

Toxic Chemicalsy Toxic chemicals in the body y WWF 2004 (Europe) IDd 109 substances in animalsy WHO international Agency for Research on CA keeps a

list of carcinogenic substances in the environmenty Tested 900 potential culpritsy Only 1 considered noncarcinogenicy CA causing substances accumulate in the fat

y Many pollutants are hormonal disruptorsy

Harvard study, 91,000 nurse over 12 yearsy Risk of Breast CA in premenopausal women

y Red meat consumption >1x per day y CA rate 2xs higher than those who consume <3xs per week

y Risk halved simply by reducing consumption of red meat

The Organic Debatey Cynthia Curl, PhD studied 42 kids aged 2-5

y 3 days write down what their kids ate

Considered organic if 75% of food consumed wasorganic

y Measured organochlorine pesticide in the urine

y Organic kids level distinctly below EPA minimum & 1/6th

that of the conventional kids

y Conventional kids 4xs higher than the safe limit

y 2nd study performed

The Organic Debate

Contaminated FoodsMost (buy organic) Least contaminated

y Apples, pears, nectarinesy Strawberries, raspberries

y Cherries, grapesy Peppersy Celery y Green beansy Potatoesy Spinachy Lettucey Cucumbery Squashy Pumpkin

y Bananas, oranges, tangerinesy Pineapple, grapefruit, melons

y Plums, kiwi, mangoes, papayay Blueberriesy Broccoli, cauliflower, cabbage,

mushroomsy Asparagusy Tomatoesy

Onionsy Eggplanty Peasy Radishesy Avocados

Start small

Set a daily goal

Day Goal Achievements

Sunday Drink 6-8, 8 ozglasses of water

Drank 5

Monday Eat only whole grainfoods for carbs,exercise 20-30 min.

I did it!!

Tuesday E

at veggies for asnack Ate carrots and 1serving of soy nuts

Wednesday Eat a spinach saladfor lunch, exercise30 min.

Surprisingly nothungry w/ the additionof walnuts, cheese, andsome craisins

Thursday Eat only whilesitting down

This was tough for me.

Friday Try a new food,exercise 30 min.

Saturday Use a new spice orherb

Monthly goaly Choose something you want to change permanently

y Each month choose something different

y Adding whole grains to your diet

y Look for ways to improve recipes by substituting whole grains

into recipesy Add flaxseed meal to yogurt or oatmeal for breakfast

y Drink water everyday

y Drink at least 1 cup of green tea every day

y Eat 5 7 servings of fruits & vegetables everyday y Eat 4 servings of beans/legumes each week

y Exercise

y Watch portions

Portions

Ideal meal:

½ veggies¼ protein¼ starch

Little changes that make a BIG differencey Diet

y Balance your diety Reduce sugar, white flour, Omega-6 products

y Increase Omega-3 intakey Increase intake of anticancer products

y Eat grass-fed organic animal products

y Filter tap watery Use carbon filter, reverse osmosis filter, or drink mineral or spring

y Activity y 20-30 minutes of physical activity per day

Major steps to improve your dietR educe R eplace with

y Foods with high glycemic indexy Hydrogenated or partially

hydrogenated oils (trans fats)y Sunflower, soy, & corn oily Conventional dairy productsy Fried food, chips, fried appetizersy Nonorganic red meat & eggsy Poultry skiny

Skins of nonorganic fruits & veggiesy Tap water in areas of intense

farming (nitrates & pesticides-have water tested)

y Fruit, whole grainsy Olive oil, flaxseed oil, canola oil

y Organic, grass-fed dairy products, soy milk soy yogurts

y Hummus, olives, cherry tomatoes

y Organic poultry & eggsy Organic, grass-fed red meaty

Fish (salmon, sardines,mackeral)y Fruits & veggies peeled or

washed or labeled organicy Improve tap water, filter

ConclusionE very day

At every meal

We make choices

Choices that will help our bodies defend itself

against cancer

Its up to us to make lifestyle changes on our own!!

Morning Glory Muffinsy 1 ¼ c. white whole wheat floury 1 tsp baking powdery ½ tsp baking soday ½ tsp salty

½ tsp 1 tsp cinnamony 1 c. oatmealy 1/3 c. soy milky ¾ c. applesaucey ¼ c. packed brown sugary ¼ c molassesy 1 Tbsp olive or canola oily 1 large eggy 3 med. Carrots shredded (1.5 cy ½ c. prunes, blueberries, craisins, or

raisins

y Preheat oven to 400oF. In a largebowl mix together dry ingredients.

y In a medium bowl mix together wetingredients.

y Combine dry & wet mixtures mixing just until flour is moistened (batter will be lumpy).

y Spoon batter into greased muffinpan or into paper lined pan.

y Bake ~23-25 minutes or untilinserted toothpick comes out clean.Immediately remove from pan.Cool slightly & serve. Freeze very well.

y ~160 calories per muffin

Bran Flax Muffinsy 1 ½ c. unbleached white floury ¾ c. Flaxseed mealy ¾ c. oatbrany 1 c. brown sugary

2 tsp. baking soday 1 tsp baking powdery ½ tsp. salty 2 tsp cinnamony 1 ½ c shredded carrotsy 2 apples, peeled & choppedy ½ c raisins or craisinsy 1 c walnuts, choppedy ¾ c milk (soy)y 2 eggs, beateny 1 tsp vanilla

y Mix in a large bowl the first 8ingredients.

y Stir in the next 4 ingredients.

Combine milk, egg, & vanilla in aseparate bowl.y Pour liquid ingredients into dry, stir

until moistened. Do not over mix.y Fill muffin cups ¾ full.

y Bake 350oF, 15-20 minutes.

y Yields 15 medium muffins.

y Freeze well, pull out as you needthem.

Mommas (Modified) Pancakesy 1 c. White whole wheat floury 3-4 Tbsp ground flaxmealy ~¾ c. soy milky

1 eggy ½ tsp salty 1 Tbsp baking powdery 2 Tbsp sugary 2 Tbsp oil

y Combine dry ingredients.y In a separate bowl beat egg

until fluffy. Add milk andoil.

y Add wet ingredients to thedry. Mix until moistened.

Add enough milk to reachdesired thickness.

y Pour ~1/4 c. of batter onto hotgriddle. Flip when bubbles

form in the center of thepancake or the edges start tolook dry.

y Serve with fresh fruit & yogurt.

Berry Smoothiey 1 cup nonfat plain

yogurt

y ¼ cup freshly squeezed

y ½ cup frozen berries

y ½ ripe banana

y Combine all ingredients ina blender.

y Blend until smooth &

frothy.

y Pour into glasses & serve.

Baked Sweet Potatoesy Slice sweet potatoes, toss in olive oil, sprinkle w/

course salt, roast in 400 degree oven for ~20 minutes &turn.

y Experiment with a variety of spices such as Cajun,cinnamon, rosemary, etc.

Raspberry Vinaigrettey ½ cup raspberries

y 3 Tbsp balsamic vinegar

1 Tbsp unsweetenedapple juice

y 1 tsp canola or olive oil

y 1 tsp honey or agave

nectar

y Wisk ingredients in a smallbowl.

y Toss the dressing with the

salad.

Berry crispy Crisp

y 1/3 c. chopped toasted almondsy 1/3 c. chopped toasted pecansy 1/3 c. chopped toasted walnutsy 1 c. oatmeal (quick cooking or regular)y

3-4 Tbsp pure maple syrupy 2 Tbsp wheat germy 2 Tbsp whole wheat pastry flour or

unbleached all-purpose floury 1 tsp cinnamony ½ tsp nutmegy ½ tsp pure vanilla extract

y Filling

y 4 cups blackberries, blueberries,strawberries, raspberries, or a mixtureof any of these

y 2 Tbsp pure maple syrupy 1 tsp ground cinnamony 1 tsp lemon or lime zesty 16 oz. nonfat regular or frozen vanilla

yogurt for topping

y Preheat oven to 325.

y Slice any berries that need it. Toss with syrup, cinnamon, & zest.Spread in an 8 or 9 inch squarebaking dish.

y Prepare the crisp. Spread over berry mixture.

y Bake 15-20 minutes or until the fruitis tender, bubbling around theedges, & the crisp is lightly browned.

y Serve with dollop of yogurt if desired.

Dried Apricot & Cranberry Compote with Applesy 1 ½ c dried apricotsy ¾ c dried cranberries, cherries,

currents or raisinsy 2 med. Apples, peeled, cored, & cut

into large piecesy ¼ c unsweetened apple juicey ¾ c light brown sugary ½ cinnamon sticky 2 Tbsp julienned orange or lemon

zesty Nonfat plain or vanilla yogurt or

frozen yogurt

y In a small bowl, combine driedapricots & cranberries. Add enough warm water to cover. Soak 30minutes. Drain & discard water.

y Transfer to a medium sized

saucepan. Add apples, apple juice,brown sugar, & cinnamon stick.Simmer covered over med. heat for10-15 min. Uncover & simmer a fewminutes longer breaking up the fruit with a wooden spoon until slightly thickened & chunky. Removecinnamon stick and set aside fruit to

cool.y Spoon the cooled, thickened fruit

into small bowls. Garnish withcooled zest. Serve with a dollop of yogurt if desired.

Breakf ast Crispy Crisp

y 1/3 c chopped toasted almondsy 1/3 c chopped toasted pecansy 1/3 c chopped toasted walnutsy 1 c rolled oatsy 3-4 Tbsp pure maple syrup

y 2 Tbsp wheat germy 2 Tbsp unbleached all-purpose floury ½ tsp pure vanilla extracty ½ tsp cinnamony ¼ tsp ground mace or nutmeg

y Fillingy 3-4 pear, apples, peaches, or nectarine,

peeled, pitted, or cored & slicedy ½ c dried berries, cherries, currents, or

raisinsy ½ tsp cinnamony ¼ tsp mace or nutmegy 2 tsp pure maple syrup

y Toppingy Nonfat vanilla yogurt

y Preheat to 325.y Combine nuts, oats, syrup, wheat germ, flour,

vanilla cinnamon & mace & toss to mix evenly.y Filling cut fruit slices into small pieces.

Transfer to mixing bowl & add dried berries,cinnamon & mace. Add syrup & toss until

evenly mixed. Spread in a 8 in square bakingpan.y Top with crisp toppingy Bake 15-20 min or until fruit is tender & the

top is lightly browned. Serve warm, tapped with dollops of yogurt.

Referencesy American Cancer Society. (2007). Nutrition & cancer. Retrieved March 5, 2010

from http://www.cancer.org/downloads/PRO/nutrition.pdf y American Cancer Society. (2009). Cancer: Basic facts. Retrieved March 5, 2010

from http://www.cancer.orgy Environmental Working Group. (n.d.). Shoppers guide to pesticides. Retrieved February

16, 2010 from http://www.foodnews.org/fulllist.phpy Genentech BioOncology. (2009). Critical questions in the science of VEGF and

angiogenesis. Retrieved March 1, 2010 from www.ResearchV EGF.comy LifeMedMedia. (2010). T he 10 best cooking oils for people with diabetes. Retrieved March 19, 2010

fromhttp://www.dlife.com/diabetes/information/food_and_nutrition/10_best_cooking_oils.html?s_kwcid=ContentNetwork%7c1826539763&gclid=CJ-QnvObxaACFQ5sswoduwJkYw

y Pratt M.D., S. G. & Matthews, K. (2004). S u perFoods Rx: Fourteen foods thatwill change your life. HarperCollins Publishers Inc.: New York, NY.

y Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. Penguin GroupInc.: New York, NY.

y University of Sydney. (n.d.) H ow to switch to a low GI diet. Retrieved March 3,2010 from http://www.glycemicindex.com

y Useful Information. (2009). Quotations about food . Retrieved March 16th fromhttp://www.useful-information.info/quotations/food_quotes.html

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