AICR the newsletter · AICR the newsletter Summer 2015 ... hints to Ward off Extra Pounds >10 Chilis and Cancer ... ket. Plan an active outing with

FACTS ON PREVENTING CANCER

The Cancer Fighters In Your Food

AICRthe newsletterSummer 2015 | ISSue 128 | www.aicr.org

CANCER SURVIVOR SERIES

PHYSICAL ACTIVITY

AND CANCER

SURVIVORS

Eat Wellto Reduce Your Cancer Risk

Wecan!

An initiative of the

American Institute for Cancer Research.

Eat Well_2015.indd 1

3/12/15 12:29 PM

LOOK INSIDE FOR

free bROChuRES AND thE LAtESt ON CANCER RESEARCh

New Ideas for Summer Salads >6

Careful Activity helps Cancer Survivors >8

hints to Ward off Extra Pounds >10

Chilis and Cancer Prevention >12

AmericAn institute for cAncer reseArch • summer 2015, issue 128 • www.aicr.org2

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This Summer I invite you to share AICR’s cancer prevention message with your friends and family.

If you are visiting with children in your family, show them how delicious fresh vegetables and fruits can be—in the salads featured in this issue or fresh from the mar-ket. Plan an active outing with family or friends that gets you walking briskly for at least 30 minutes. Warm up first and stretch later using the sugges-tions in this issue.

Thank you to our many members of the League of Willful Cancer Fighters who have remembered AICR in their wills. For more informa-tion about how to remember AICR in your will, please check box 6 on the enclosed free information request card, call

our Office of Gift Planning at 1-800-843-8114, or visit

www.aicr.org/will.

from the editor

Free Publications from AICR

order Today. These free materials help you put AICR’s science-based advice to work every day in making healthier choices. Your support makes AICR’s life-saving research and education possible, so any gift will be greatly appreciated.

the Cancer Fighters in Your Food (CY) Find out about the different compounds in vegetables, fruits, whole grains and beans that work together to protect against cancer.

Eat Well to Reduce Your Cancer Risk (ES) this brochure explains how to follow our science-based recommendations for healthy eating to lower your cancer risk.

Physical Activity and the Cancer Survivor (PS) this brochure tells you about the research-based benefits of gradually becoming more physically active after cancer.

the AICR Will Organizer (WO) this worksheet helps you save time and money when you visit your attorney about your will.

New American Plate Shopping Guide (Gu)order our free tablet of 15 shopping lists that feature healthy grocery choices.

1 Fill out the enclosed Free Information Request card.

2 Return it in the envelope provided to: AICR, 1759 R Street, NW, P.O. Box 97167, Washington, DC 20090-7167.

3 You should receive your publications within a few weeks.

FREEMATERIALS!SuMMER

2015Marilyn’s choice UPdaTed

UPdaTed

Fresh or Frozen Produce

(outer aisles or freezer section)

Fruits❏ Apples

❏ Apricots

❏ Bananas

❏ Berries (blueberries,

raspberries, strawberries)

❏ Cherries

❏ Citrus (grapefruits, lemons,

limes, oranges, tangerines)

❏ Grapes

❏ Kiwi fruit

❏ Melon (cantaloupe,

honeydew, etc.)

❏ Nectarines

❏ Peaches

❏ Pears

❏ Plums

❏ Tropical fruit (mango, papaya,

pineapple, starfruit, etc.)

Vegetables

❏ Asparagus

❏ Beets

❏ Broccoli

❏ Brussels sprouts

❏ Cabbage (bok choy, green,

Napa, etc.)

❏ Carrots

❏ Cauliflower

❏ Celery

❏ Corn

❏ Cucumber

❏ Eggplant

❏ Fresh herbs (cilantro, dill,

parsley, etc.)

❏ Garlic

❏ Green Beans

❏ Greens, leafy (chard, collards,

kale, lettuce, spinach,

watercress, etc.)

❏ Mushrooms

❏ Okra

❏ Onions

❏ Peas (green, snap, snow)

❏ Peppers (bell, hot)

❏ Potatoes (sweet or white)

❏ Summer squash

(zucchini, yellow)

❏ Tofu❏ Tomatoes

❏ Turnips

❏ Winter squash (acorn,

butternut, pumpkin, etc.)

Pantry Items (center aisles)

❏ Beans, canned (reduced-

sodium or no-salt-added)

❏ Beans, dried

❏ Peanut butter or

other nut butters

❏ Soup and broth (fat-free

and reduced-sodium)

❏ Tempeh soy crumbles

(freezer section)

❏ Canned tomato products

(reduced-sodium or

no-salt-added)

Whole Grains (center aisles,

freezer or bakery section)

Look for 100% whole-grain most often

❏ Bagels, mini

❏ Barley

❏ Bread/rolls/pita

❏ Bulgur

❏ Cereal, cooked (oatmeal, etc.)

❏ Cereal, ready-to-eat

❏ Couscous

❏ Crackers

❏ English muffins

❏ Millet

❏ Pasta

❏ Quinoa

❏ Rice (brown)

❏ Tortillas, low-fat

❏ Whole-wheat flour(over)

THE NEW American Plate Shopping Guide

Use this guide to help you shop for

healthy foods to put on your plate every

day. The New American Plate is an easy

model for meals to help lower your

cancer risk: 2/3 (or more) plant-based

foods and 1/3 (or less) animal protein.

NAP Shopping Guide 2014.indd 1

12/19/14 1:58 PM


PHYSICAL ACTIVITY AND CANCER

SURVIVORS

The AICR Will Organizer:Your Personal Planning Worksheet

American Institute for Cancer Research • 1759 R Street, NW • Washington, DC 20009 • 1-(800) 843-8114 • www.aicr.org

FACTS ON

PREVENTING CANCER


Eat Wellto Reduce Your Cancer Risk

Wecan!

An initiative of the American Institute for Cancer Research.


3/12/15 12:29 PM

UPdaTed

UPdaTed

AICR Jar Gripper (GR) this brightly colored rubber health aid helps you open lids and bottle tops easily and features the reminder to “Get a grip on healthy eating.”

www.aicr.org • summer 2015, issue 128 • AmericAn institute for cAncer reseArch 33

baked potatoes topped with butter, sour cream and bacon.

“Any vegetable prepared like this automatically turns into a high-calorie food that leads to extra pounds that increase cancer risk,” says Bender.

She suggests that when you do eat potatoes, keep the skin on, limit the fat and pair them with other colorful veggies. or switch

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AICR recommends eating mostly non-starchy vegetables (at least 2 ½ cups a day). And “non-starchy” means no white potatoes. but why? AICR Associate director of Nutrition Alice bender, Ms, RdN, explains.

ReAd AN ARtICle about foods you shouldn’t eat and white potatoes may well be on the list. Potatoes are starchy and linked in some studies to overweight and obesity.

White potatoes are a favorite American food. They’re filling and inexpensive. But their high starch content means they have more calories ounce-for-ounce than most other vegetables that are non-starchy—like leafy greens, broccoli and other cruciferous vegetables, root vegetables and bell peppers.

How Much Is too Much?A report from the USDA economic research Service (erS) says that Americans eat 1.5 cups of veg-etables daily, on average. half of that is potatoes and tomatoes, and many of those potatoes are chips or fries. the erS report found that only 10 percent of Americans’ vegetables are dark green and orange.

White potatoes are often pro-cessed and prepared with fat and sodium—as in French fries and

Are White Potatoes healthy or not?

Summer Veggie Soup Recipe

For more

delicious cancer- fighting recipes, visit Healthy

Recipes at www.aicr.org

In soup pot, heat oil over medium heat. Add onion and garlic and sauté about 6–8 minutes. > Add carrots and cook until softened, about 5 minutes. > Stir in broth, chickpeas, squash, zucchini, potatoes, corn, salt and pepper. Bring to boil. > reduce heat and simmer about 5 minutes. > Stir in asparagus and cook 2 minutes or until squash and potatoes are tender but not mushy. then stir in tomatoes and cook 2 min-utes. > Ladle into bowls, garnish with basil and serve.

makes 6 servings. Per serving: 210 calories, 3.5 g total fat (0 g saturated fat), 38 g carbohydrate, 9 g protein, 7 g dietary fiber, 340 mg sodium.

1 Tbsp. extra virgin olive oil1 medium onion, chopped4 cloves garlic, minced2 carrots, sliced into 1⁄4-inch pieces32 oz. reduced-sodium chicken broth 1 (15-oz.) can chickpeas, drained and rinsed2 medium yellow squash, sliced into ¼-inch pieces1 medium zucchini, sliced into ¼-inch pieces2 medium potatoes, diced into ½-inch pieces1 cup corn kernels, fresh or frozenSalt and freshly ground black pepper, to taste6 asparagus spears cut into 1-inch pieces2 plum tomatoes, coarsely chopped1⁄4 cup fresh basil, finely chopped, for garnish

our handy new American Plate shopping Guide is a grocery list of healthy foods with 15 copies per single pad. to order your free copy, check box 1 on the free information request card.

to a moderate serving of sweet potatoes, which are high in

beta-carotene (unlike white potatoes) and taste deli-cious plain or seasoned with herbs and spices.

“We just need to re-think the potato on our

plate, not eliminate it,” Bender says. “to get the most

protection from cancer, eat at least 2 ½ cups of non-starchy vegetables every day.”

Fresh or Frozen Produce(outer aisles or freezer section)

Fruits❏ Apples❏ Apricots❏ Bananas❏ Berries (blueberries,

raspberries, strawberries)

❏ Cherries❏ Citrus (grapefruits, lemons,

limes, oranges, tangerines)

❏ Grapes❏ Kiwi fruit❏ Melon (cantaloupe,

honeydew, etc.)

❏ Nectarines❏ Peaches❏ Pears❏ Plums❏ Tropical fruit (mango, papaya,

pineapple, starfruit, etc.)

Vegetables❏ Asparagus❏ Beets❏ Broccoli❏ Brussels sprouts

❏ Cabbage (bok choy, green,

Napa, etc.)❏ Carrots❏ Cauliflower❏ Celery❏ Corn❏ Cucumber❏ Eggplant❏ Fresh herbs (cilantro, dill,

parsley, etc.)

❏ Garlic❏ Green Beans

❏ Greens, leafy (chard, collards,

kale, lettuce, spinach,

watercress, etc.)

❏ Mushrooms❏ Okra

❏ Onions❏ Peas (green, snap, snow)

❏ Peppers (bell, hot)

❏ Potatoes (sweet or white)

❏ Summer squash

(zucchini, yellow)

❏ Tofu❏ Tomatoes ❏ Turnips❏ Winter squash (acorn,

butternut, pumpkin, etc.)

Pantry Items (center aisles)

❏ Beans, canned (reduced-

sodium or no-salt-added)

❏ Beans, dried

❏ Peanut butter or

other nut butters

❏ Soup and broth (fat-free

and reduced-sodium)

❏ Tempeh soy crumbles

(freezer section)

❏ Canned tomato products

(reduced-sodium or

no-salt-added)

Whole Grains (center aisles,

freezer or bakery section)

Look for 100% whole-grain most often

❏ Bagels, mini

❏ Barley ❏ Bread/rolls/pita

❏ Bulgur ❏ Cereal, cooked (oatmeal, etc.)

❏ Cereal, ready-to-eat

❏ Couscous ❏ Crackers ❏ English muffins

❏ Millet ❏ Pasta ❏ Quinoa ❏ Rice (brown)

❏ Tortillas, low-fat

❏ Whole-wheat flour

(over)

THE NEW American Plate Shopping Guide

Use this guide to help you shop for

healthy foods to put on your plate every

day. The New American Plate is an easy

model for meals to help lower your

cancer risk: 2/3 (or more) plant-based

foods and 1/3 (or less) animal protein.

NAP Shopping Guide 2014.indd 112/19/14 1:58 PM

free offer


when you become more physically active for lower cancer risk, you may use muscles that haven’t been used in awhile. Here’s how to maintain ease of movement.

> physical Activity

AddING A stRetCHING component to your physical activity routine will help you to maintain your range of motion so you can continue to do everyday activities with ease. Before physical activity, spend a little time warming up by march-ing in place or walking slowly for 5 minutes.

then ease your body into your desired activity with some dy-

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shoulder and upper Arm Raise1. Stand with feet shoulder-width

apart. 2. Hold one end of a towel in your

right hand. 3. Raise and bend your right arm

to drape the towel down your back. Keep your right arm in this position and continue hold-ing on to the towel.

4. Reach behind your lower back and grasp the towel with your left hand.

5. To stretch your right shoulder, pull the towel down with your left hand. Stop when you feel a stretch or slight discomfort in your right shoulder.

6. Reverse positions, and repeat at least 3 to 5 times.

the right Way to stretch

namic, moving stretches. consider the exercise you are about to be-gin and slowly make the motions you’ll be using: swimming with your arms, slowly tilting your head from side to side, lifting your legs, twisting at the waist from side to side, and circling each ankle a few times.

After exercise, cool down with 5–10 minutes of slower move-

ments (like walking or stepping side to side). then, while your muscles are warm, stretch the muscles you just used—this time with static stretches that are held for 10–30 seconds each. Perform each stretch 3–5 times, pushing as far as possible without pain. try the stretches featured below from the National Institute on Aging’s Go4Life® campaign.

Chest stretch1. You can do this stretch while

standing or sitting in a sturdy, armless chair.

2. Keep your feet flat on the floor, shoulder-width apart.

3. Hold arms to your sides at shoul-der height, with palms facing forward.

4. Slowly move your arms back, while squeezing your shoulder blades together. Stop when you feel a stretch or slight discomfort.

5. Hold the position for 10 to 30 seconds.

back stretch1. Sit up toward the front of a stur-

dy chair with armrests. Stay as straight as possible. Keep your feet flat on the floor, shoulder-width apart.

2. Slowly twist to the left from your waist without moving your hips. Turn your head to the left. Lift your left hand and hold on to the left arm of the chair. Place your right hand on the outside of your left thigh. Twist farther, if possible.

3. Hold the posi-tion for 10 to 30 seconds.

4. Slowly return to face forward.

5. Repeat on the right side.

Note: If you have a chronic condition or an injury, you may need to modify your stretch-ing. With gentle practice over time, stretching should become easier. If you’re unsure about stretching, ask your health-care provider.

5

diet <

foods like blueberries, green tea and kale have been touted as “super foods” because of their antioxidants. but how they may prevent cancer is part of a bigger picture.

AltHouGH ANtIoxIdANts work to help protect us from cancer and other chronic conditions, research is changing the notion that antioxi-dants are a solo act.

what Antioxidants doAntioxidants are not so much sub-stances as properties. the word “antioxidant” describes the ability of a substance like a phytochemi-cal or vitamin to fend off harmful agents called “free radicals.”

Free radicals from pollutants, smoke, sunlight and other sources can cause damage to cells that may lead to cancer and hardened arteries.

Antioxidants keep this from hap-pening by providing free radicals with electrons that would otherwise be stolen from healthy cells. our bodies naturally produce antioxi-dants—but not enough. We also get them from certain foods. that’s why AIcr recommends eating a mostly plant-based diet full of a wide variety of vegetables and fruits.

“Plant-based foods contribute phytochem-icals, which have antioxidant activity as well as other prop-erties that may help prevent damage from the cancer-causing el-

ements,” says Diane L. McKay, PhD, Program Director and Assistant Professor at the Friedman School of Nutrition Science and Policy at tufts University. For example, some phy-

tochemicals may act by preventing already damaged cells from dividing, she adds.

the bigger pictureNo matter how high a food’s anti-oxidant activity is before it’s eaten, researchers are finding out that its actual activity in the body may depend on how it is broken down or metabolized, and how it interacts with other factors, such as:• gut bacteria that transform phyto-

chemicals into other compounds;• other foods, nutrients and fiber.

each of these factors can vary from person to person. What’s more, scientists are finding out that nutri-ents and phytochemicals from plant foods each have unique character-istics and functions.

A safety Net of Compoundsthousands of different substances can act as antioxidants in labo-ratory studies. Among the most familiar are the vitamins c, e and beta-carotene. however, by far, phtyochemicals provide the highest number of compounds with antioxi-dant activity in the diet. the most abundant classes of phytochemicals are polyphenols and flavonoids.

the effects of eating whole foods rich in phytochemicals are very different than consuming individual antioxidants. Many past studies of single antioxidants found they didn’t protect against cancer or heart disease. Supplements of single and multiple antioxidants

www.aicr.org • summer 2015, issue 128 • AmericAn institute for cAncer reseArch

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also had few positive results.high doses of antioxidant supple-

ments have been found harmful in some cases, possibly interfering with medications, including chemo-therapy. Although some companies are experimenting with adding more antioxidants to food products, it’s unlikely that just eating a lot of those single foods is going to protect your health, despite claims on labels.

the take-Home MessageStudies of overall eating patterns that consistently include high amounts of plant-based foods in-cluding vegetables and fruits have shown lower risk of cancer and other diseases. Scientists agree that phytochemical compounds in plant foods, such as flavonoids and polyphenols, act in many dif-ferent ways to protect our health.

Since you can’t tell how well your body metabolizes phytochemicals that support your body’s antioxi-dant defenses, AIcr recommends eating a wide variety of plant foods throughout the day for the whole cancer protection package, includ-ing fiber, vitamins and minerals.

Antioxidants and the Bigger cancer-Prevention Picturethe right Way to stretch

dIANe l. MCKAY, phd

our free brochure, The Cancer Fighters in Your Food, tells you how many of the powerful phytochemicals found in plant foods may protect your health. to order, check box 2 on the free information request card.

UPdaTedFACTS ON

PREVENTING CANCER


free offer


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> diet

6

wItH A lIttle IMAGINAtIoN, you can have a hearty, health-boosting salad. reach into your refrigerator, pantry and freezer for some of these tantalizing and nutritious salad ingredients.

CoNsIdeR YouR GReeNs. Leafy greens like romaine lettuce, kale and spinach offer a delicious base to your salad along with a host of cancer-fighting compounds such as fiber, folate, carotenoids and flavonoids.

vary your greens or mix them together for more flavor and nutrition. Toss in some fresh herbs, too. If convenience is important, pick up a bag of ready-to-serve salad greens at the supermarket.

Add ColoRful fResH pRoduCe. create an enticing salad with a variety of colors. Beyond carrots, tomatoes, cucumbers, radishes, onions and bell peppers, why not explore more options, such as: broccoli or cauliflower florets (lightly steamed), green

onions, jicama, mushrooms, red cabbage, snap peas, snow peas, string beans, yellow crookneck squash and zucchini.

Fruit livens up a salad too. toss in diced or sliced apples, pears, strawberries, peaches or any fruit you have. (Dried fruit such as cran-berries also add variety to a salad, but limit your portion to ¼ cup or a scant handful because of their concentrated calories.)

New Flavors for Summer Salads this summer, re-create your salads. Instead of a bowl of lettuce and a few bites of carrot and tomato doused with salty, high-calorie dressing, expand a side or entrée salad into a delicious new cancer-fighting dish.

stoCK YouR pANtRY ANd fReezeR wItH sAlAd seNsA-tIoNs. Add more nutrients, tastes and textures with jarred, canned and frozen vegetables and beans. They each provide fiber, vitamins, minerals and phy-tochemical cancer fighters. Try:• Artichoke hearts, jarred beets, roasted bell pep-

pers and canned mushrooms (preferably packed in water instead of salty brine or oil).Beans are rich in fiber and contain more protein

than other vegetables. the phytochemicals in beans may decrease chronic inflammation and increase self-destruction of cancerous cells. try legumes such as:• Drained and rinsed canned black beans, kidney

beans, chickpeas or another favorite bean;• Frozen, ready-to-eat edamame (green soy beans),

rich in fiber and protein;• canned or frozen peas or lima beans.

$ Budget TipFor variety without

having to spend money on more fresh vegetables

than you’ll use, visit a grocery store with a salad bar. Pick up

a scoop of several veggies to use over a

couple of days.

Packed with health Protection... Each fruit and vegetable has a unique nutrient profile and set of cancer-fighting phytochemicals and vitamins. For example:• Tomatoes have vitamin C and carotenoids.• Broccoli, cauliflower, radishes and cabbage provide

sulforaphane and glucosinolates, which appear to offer anti-inflammatory and cancer-fighting properties.

• Onions, garlic, scallions and chives are part of the allium family of vegetables, which contain querce-tin, organosulfur compounds and other potential cancer-fighting compounds.


Quinoa and Pomegranate Salad with Asparagus and Walnuts1⁄3 cup raw quinoa (makes about 1 cup cooked)1⁄3 lb. asparagus 1⁄2 cup shredded carrots1⁄4 cup finely chopped fresh dill2 Tbsp. finely chopped walnuts1⁄4 cup chopped cilantro, optional1⁄4 cup finely sliced scallions (about 2 large)1 Tbsp. olive oil or canola oil1⁄8 cup lemon juice1⁄8 cup orange juice1⁄4 tsp. salt, or to tasteBlack pepper, to taste1⁄2 cup pomegranate seeds, divided (from 1 large pomegranate); or 1 cup pomegranate-flavored dried cranberries4 cups baby lettuce or Boston lettuce

cook quinoa according to package directions. Drain and cool. > Steam whole asparagus for 3 minutes or until bright green. > remove from pan immediately, drain and let rest on plate with ice cubes. > Slice diagonally into 1/4-inch pieces and pat dry with paper towel. > In large bowl, com-bine quinoa, asparagus, carrots, dill, walnuts, cilantro and scallions. > In a separate bowl mix olive oil, lemon and orange juices, salt and pepper. > toss with quinoa mixture and then add pomegranate seeds or cranberries. > Spoon each serving over 1 cup lettuce. > Garnish with remaining pomegranate seeds or cranberries.

makes 4 servings. 73 calories, 4 g total fat (>1 g saturated fat), 10 g carbohydrate, 2 g protein, 2 g dietary fiber, 83 mg sodium.

Recipe

tuRN It INto A MAIN dIsH. to turn a salad into an en-trée, top it with plant or animal protein:• Plant: beans, lentils, edamame beans, tofu,

tempeh• Animal (limit to 3 ounces per person): leftover

chicken, lean steak or salmon; canned tuna, salmon, sardines or chicken; rotisserie chicken; steamed shrimp; hard-boiled egg

eveN wHole GRAINs fIt. Need to use up leftover brown rice or pasta? toss some into your salad. Whole grains dish up flavor, fiber and a variety of vitamins, minerals and phytochemicals. Add a little grain for texture and flavor, or create a hearty salad with whole-grain pasta, wheat berries, quinoa, brown rice, farro or barley as a main ingredient. A healthy portion size is ½ cup.

top It off. Skip the less healthy croutons and bacon bits. For crunch, nutrition and flavor, top your salad with a sprinkling of nuts, dried fruit or both. If cheese is a favorite topping, select a little reduced-fat shred-ded cheese, crumbled feta or a few shavings of hard cheese like Parmesan.

CoMbINe fAvoRIte flAvoRs. It’s fun to simply toss together several favorite vegetables and toppings. But it’s also fun to create a classic salad. try these:• Greek: onion, tomato and cucumber with a

sprinkling of black olives and reduced-fat feta cheese. Grilled shrimp will make this a main dish salad.

• Southwestern: tomato, bell peppers, jalapeño pep-pers, black beans and corn with a small amount of reduced-fat cheddar cheese and chopped cilantro. Add chicken to turn it into an entrée.

• Classic pear: Sliced pear and chopped walnuts. Add 3 ounces of tuna to make this a meal.

• Mediterranean: toma-to, red onion, artichoke hearts and white beans. For a hearty main dish, top this salad with poached or grilled salmon.

• Nicoise: Green or yel-low string beans, black olives, potato, parsley and 3 ounces of tuna or hard-boiled egg.

dRess foR suCCess. Sure you can drizzle bottled dress-ing, but whipping up your own is simple and a delicious, healthy choice. Whisk together olive or canola oil with vinegar or citrus juice. Add salt, pepper, garlic, fresh or dried herbs and Dijon mustard. If you’re new to making vinaigrettes, start with two parts oil to one part vinegar. taste and adjust.

Chop It up: Want an easy-to-eat salad?Consider chopping each ingredient, including the lettuce, into bite-size pieces. It’s less messy, easy to chew and requires no knife when eating.

our free brochure, Eat Well, gives science-based advice on eating well for lower cancer risk. to order a free copy, check box 3 on the free information request card.

UPdaTedEat Well

to Reduce Your Cancer Risk

Wecan!

An initiative of the American Institute for Cancer Research.


3/12/15 12:29 PM

free offer

MARILyn’S

ChoICE

8 AmericAn institute for cAncer reseArch • summer 2015, issue 128 • www.aicr.org

> physical Activity/survivors

early studies of physical activity’s effects during cancer treatment are showing encouraging results. Here is what one researcher is finding out about exercise and side effects from cancer treatment.

A careful Look at Physical Activity, heart Disease and cancer survivors

lee JoNes, PhD, of the Memorial Sloan Kettering cancer center in

New York, is investi-gating ways to combat serious side effects of cancer treatment using exercise techniques. But he is proceeding with great caution be-cause the fatigue that

many cancer patients experience during chemotherapy may indicate cardiovascular problems.

“chemotherapy can damage the heart muscle, as well as other muscles in the body,” he explains. this damage can impair the body’s ability to use oxygen. It can also directly impact the heart muscle, leading to cardiovascular disease.

Studies of mortality for survi-vors who have had certain types of cancer—breast and prostate, for example—reveal that cardiovascu-lar disease is the main cause of death. even if cancer treatment is successful, heart problems may still appear.

In fact, cardiovascular disease occurs at a much younger age in

cancer survivors than in those who have never had cancer. Dr. Jones explains

that this is due to premature ag-ing, a direct side effect of cancer therapy.

tailoring exercise prescriptionsAccording to Dr. Jones, 12 weeks of chemotherapy is equivalent to 10 years of aging. Fortunately, he says, “exercise training during cancer treatment can completely mitigate the premature aging effect.”

exercise training should be thought of as a drug, he explains, and like any drug, the amount and type should be determined individu-ally for each patient, working closely with a doctor and exercise special-ist. Dr. Jones’s studies have used activities ranging from running and cycling to yoga and weight lifting.

In studies of cancer survivors, Dr. Jones and his team have seen a 25 percent increase in fitness level with just 15 weeks of exercise train-ing. ordinarily, one would expect only 15–20 percent improvement in fitness over this length of time. The increased fitness level translates directly to a longer life expectancy.

How exercise protects one way exercise helps protect against cancer is by helping to control weight, but there are other

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ways. exercise also reduces lev-els of insulin and estrogen in the blood as well as certain growth fac-tors, all of which encourage tumor growth. Physical activity can also affect inflammation, a key part of the cancer development process.

could exercise be an effec-tive treatment for cancer itself? Dr. Jones says very preliminary evidence indicates that it might. Someday, an exercise prescription might even be part of a cancer treatment program.

“Much more work needs to be done in this area,” he says, but the preliminary evi-dence is clear: exercise can help at all stages of the fight against cancer.

lee JoNes, phd

our brochure, Physical Activity and Cancer Survivors, gives expert advice on adding activity during recovery. for a free copy, check box 4 on the free information request card.

UPdaTed


PHYSICAL ACTIVITY AND CANCER

SURVIVORS

free offer

9 www.aicr.org • summer 2015, issue 128 • AmericAn institute for cAncer reseArch

“doC” CARteR, a native of Mississippi, was a World War II veteran who served on a destroyer that escorted supply ships in the Pacific. His ship narrowly missed being hit by Japanese kamikaze planes.

After the war, Doc went to work at the Pentagon sharpening his skills in finance. He enjoyed a 30-year career there, and then retired to his Shenan-doah mountain home in 1976, where he and his late wife, Joy, became avid gardeners.

When Joy developed some medical problems, it made Doc want to help others in physical need. his own diagnosis of slow-growing prostate cancer alerted him to the importance of cancer prevention and sur-vivorship, two research areas funded by AIcr.

Drawing on his financial expertise, Doc chose to support AICR by funding a charitable gift annuity. he was so pleased with it that he went on to fund numerous additional gift annuities at AIcr. “I get a lot of satisfaction from supporting cancer research,” said Doc.

As his knowledge of AIcr’s mission deepened, Doc later decided to revise his will to include a generous bequest to AIcr, naming AIcr as one of four charities to receive the remainder of his estate. Sadly, Doc passed away last year, at the age of 87. those of us at AIcr who were fortunate to have known Doc will miss his warmth, good nature and sense of humor. AIcr is truly grateful to Doc carter for his longtime friendship, generosity and commitment to supporting life-saving cancer research.

“doC” CARteR

remembering a Generous Aicr friend

Thinking about Writing or Updating Your Will? A current will protects your family against accidental disinheritance and provides the assurance that your long-term wishes are carried out. Also, a bequest to Aicr will ensure that you continue to be a part of the war against cancer even beyond your lifetime. We have free information available to help you draft or update your will. The AICR Will Organizer: Your Personal Planning Work-sheet can help save time and money when you visit your attorney. for a free copy, please check box 6 on the free information request card.

The AICR Will Organizer:Your Personal Planning Worksheet

American Institute for Cancer Research • 1759 R Street, NW • Washington, DC 20009 • 1-(800) 843-8114 • www.aicr.org

free offer

FRom AicR

CancerResourceTm Now Available for patients and Survivors!

AICR’s CancerResourceTM offers a reliable source of science-based nutrition and physical activity information to help cancer patients and survivors recover and prevent secondary cancers.

CancerResourceTM gives useful advice and suggestions for coping with treatment side-effects and is reviewed by an advisory board of leading researchers and oncologists from Harvard, Duke and other top universities.

CancerResourceTM has two segments: During Treatment and After Treatment. The publication also lists resources for eating well and being more physically active to prevent recurrence.

To download or order a free copy of CancerResourceTM, visit www.aicr.org; or you can call 1-800-843-8114.

•NavigatingCancer’sChallenges,DuringandAfterTreatment

•HowNutritionandPhysicalActivityCanHelpYou

Cancer Resource™

L IV ING WITH CANCER

CancerResource_2014 FINAL.indd 1 9/19/14 12:59 PM

For information about including AIcr in your will, please check box 6 on the Free Information request card, contact our office of Gift Planning at 1-800-843-8114 or visit

www.aicr.org/will. For information about gift annuities, please call 1-800-843-8114 or visit www.aicr.org/annuity.


> weight

weIGHt GAIN can sneak up quickly. In fact, if you consume just 100 calories more than you burn each day, you’ll put on a pound in a little more than a month and about 10 to 15 pounds in three years.

At the same time, people tend to be less active as they get older. Muscle tissue starts to decline at least 5 percent per decade after age 35. Less muscle causes weakness and slows your calorie-burning rate (metabolism), as well as heart and breathing capacities.

Luckily, it’s never too late to be-come more physically fit. Studies show that moderate-paced walking

what can you do about getting rid of those pesky pounds that increase your risk for cancer?

overweight, losing even 5 percent of your body weight can improve many things about your health.

eating plenty of low-calorie plant foods that are rich in cancer-preven-tive nutrients, phytochemicals and fiber can satisfy your hunger. Just cut a few hundred calories a day. You can do this by swapping lower calorie foods for higher calorie foods, while still eating the same amount of food.

Going Against the Gain

for only 30 minutes a day can fend off weight gain and reduce risk of cancer, type 2 diabetes and heart disease.

Physical activity helps keep your weight in check. however, by itself it won’t help you lose weight unless you cut calories, too.

two parts to weight losscutting calories while still getting enough nutrients is how AIcr advises losing extra pounds safely. If you’re

• Start by eating at least 10 foods each day that are low in calorie density (such as vegetables, fruits, whole grains and beans) and eat no more than two small portions of foods highest in calorie density (such as pastry and fried foods).

• Keep a daily log of the foods you eat and your portion sizes (use

measuring cups). Read food pack-age labels to find the calories in each thing you eat and drink.

• Jot down your type of physical activ-ity and duration, too, so you can see how you’re doing. If needed, change the time of day or type of activity and call a friend for support.

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helpful hints for Weight Loss

June 6, 2015

AIcr and ProShreD Security are teaming up to host our second an-nual Shred cancer event! Join us on saturday, June 6, 2015, when we provide free and secure document shredding to the public nationwide.

ProShreD’s shredding trucks will be located in designated areas to collect any unwanted confidential documents and hard drives for de-struction. A suggested donation is $5 per box. All proceeds will benefit AIcr’s research programs.

AIcr thanks ProShreD Security for its partnership and generous donation of shredding services for

our second Shred cancer event. “We at ProShreD feel very privi-

leged to be working with AIcr. It is our hope that we can help increase awareness of their research and educational activities. Many of our franchisees and employees have been impacted by cancer, and AIcr’s research and education on lifestyle’s role in prevention and survival offer practical, evidence-based help,” says Jeffrey hasham, ceo of ProShreD.

To find a Shred Cancer event in your community, go to:

www.aicr.org/shredcancer.

help us Shred Cancer!

AICR ANd pRosHRed stAff At 2014 eveNt


MoutHwAteRING suMMeR fruits and vegetables are overflowing with water. these nutritious foods also supply vitamins and minerals along with a boost to hydration plus cancer-fighting fiber and phy-tochemicals.

Bread may be the staff of life, but water literally makes up our lifeblood—about 60 percent of our body is composed of water. that’s why not having enough water (be-coming dehydrated) results in mild to life-threatening symptoms ranging from a dry sticky mouth, headache and tiredness to mental confusion and heart and kidney failure.

risk of dehydration gets higher after age 50. one reason is that the sensation of thirst decreases with age. other causes include age- related changes in body composition and medication use. In fact, if you feel thirsty, that’s one of your best signals that you need more water.

How Much water do You Need?There is no one-size-fits-all refer-ence. that’s because exercise, illness and weather all play a role in fluid needs. However, the Insti-tute of Medicine has determined that 13 cups for men and 9 cups for women is an adequate daily intake for beverages, including drinking water.

It’s easy to make plain or spar-kling water taste more flavorful by adding slices of lemon, lime, cucumbers or watermelon. And if you consume enough foods with high water content, you may not need to drink quite as much to get the fluid you need. In fact, studies have shown that not eating enough fruits and vegetables can be a risk factor for dehydration.

Water makes up over 90 percent of the weight of many fruits and vegetables.these include can-taloupe, grapefruit, strawberries

stay hydrated with fruits & VeggiesIf drinking the recommended 8 glasses of water a day sounds like mission impossible, don’t worry. You can eat your way to good hydration as part of a cancer-preventive diet.

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Watermelon Berry Cooler

Recipe

Remember the passing of a family member or friend…Offer hope, find answers, fight cancer. Please use the enclosed card to make a memorial gift today. You can also make a gift by visiting www.aicr.org/memorial, where you can post a message on the online Cancer Memorial & Honor Wall.Also if you would like friends and loved ones to one day make gifts to AICR in your memory, please consider informing your family you would like AICR named in your obit-uary for memorial contributions.

2 1⁄4 cups water, almost boiling2 green tea bags1 Tbsp. packed spearmint leaves2 Tbsp. wildflower or orange blossom honey1 cup bite-size watermelon chunks1 cup thawed frozen unsweetened raspberriesLime slices for garnish (optional)Spearmint sprigs for garnish (optional)

Steep tea and spearmint leaves 3–5 minutes in hot water. > Add honey and set aside. > In blend-er, purée melon and raspberries. > Add tea to fruit mixture and purée for 1 minute. > Strain tea and fruit mixture to remove seeds and bits of spearmint leaves. > refrigerate until cold. > In 4 tall glasses with ice, pour beverage and garnish with lime and spearmint, if desired.

makes 4 servings. Per serving: 60 calories, 0 g total fat (0 g saturated fat), 15 g carbohydrate, <1 g pro-tein, 2 g dietary fiber, 1 mg sodium.

and watermelon, as well as broc-coli, green and red cabbage, cauliflower, cel-ery, cucumber,eggplant, lettuce, sweet peppers, radishes, spinach, zucchini and tomatoes.

For example, 1 cup of cubed wa-termelon plus 3⁄4 cup of blueberries provides the same amount of fluid as 1 cup of water. So does a salad made with 1⁄2 cup of lettuce, 1 cup of sliced cucumbers and 1 tomato. eat a fruit salad for breakfast, or try our Watermelon Berry cooler recipe, below.

Show you care…


AICR GRANtee pIYAlI dAsGuptA, PhD, focuses on understanding the cell biology of lung cancer. An As-sociate Professor in the Department of Pharmacology, Physiology and toxicology at Marshall University in West virginia, she’s investigating how the active ingredient in chili peppers, capsaicin, may improve treatment for small cell lung cancer, which has a poor survival rate.

“Small cell lung cancer quickly becomes resistant to treatment,” she points out. “We hope that perhaps the combination of che-motherapy, such as cisplatin, and capsaicin may be more effective in patients than chemotherapy alone.”

Dr. Dasgupta is from India, where lung cancer rates are lower than in the U.S. She noticed that other coun-tries like thailand had lower lung cancer rates even though 50 percent of the population smokes. She also noticed that chili pep-pers were eaten in these countries, so chose capsaicin, already identi-fied by lab research as binding to a receptor in small cell lung cancer, as a preventive agent.

> Research

chilis may hold Link to Lung cancer Prevention

Quelling Cancer-Related Inflammationthe capsaicin receptor is called trPv1 receptor. this receptor is part of a group of proteins called trPv receptors that control our sense of temperature, says Dr. Dasgupta. When you bite into a chili pepper, the burning sensation on your tongue occurs because trPv1 is activated.

“We discovered that capsaicin works against lung cancer cells independently of trPv1,” she says. “We found that a separate member of the trPv family, trPv6, found on lung cancer cells, moderates the effect of capsaicin.

“When trPv6 is depleted from the lung cancer cells, capsaicin is unable to cause death of small cell lung cancer cells. Now, the

big question is: how does cap-saicin contact trPv6, since trPv6 does not have a bind-ing site for capsaicin?”

As for benefitting from eat-ing more chili peppers, Dr.

Dasgupta cautions: “We are very far away from

understanding the human effects of capsaicin on a molecular level. randomized placebo-controlled trials with humans would have to

be conducted. Natural compounds in spices are generally benefi-cial to your health and reduce cancer risk. But it’s not possible to simply say that eat-ing more chili peppers will cure or prevent lung cancer.

“We have two main aims going forward: developing some com-pounds that have less of a burning sensation than capsaicin; and do-ing more studies on how capsaicin links to trPv6 and goes on to cause cell death.”

AIcr’s recommendations re-mind us to always remember to not smoke, the primary cause of lung cancer, along with reducing cancer risk by eating a mostly plant-based diet, being physically active for at least 30 minutes every day and limiting sedentary habits like watch-ing television, plus maintaining a healthy weight.

It may seem unlikely that chili peppers could help curb inflammation. but an AICR grantee is exploring how the compound called “capsaicin” in chilis may act to do just that.

The American Institute for Cancer Research Newslet-ter is a publication of the American Institute for Cancer Research (AICR) published at 1759 R Street NW, Wash-ington, DC 20009, telephone 202-328-7744. The American Institute for Cancer Research is a non-profit organization, federal tax #52-1238026.

AICR is not engaged in rendering medical advice. For advice in specific cases, the services of a physician should be ob-tained. A copy of AICR’s financial report may be obtained by writing AICR, 1759 R Street NW, PO Box 97167, Wash-ington, DC 20090-7167. New York residents may also obtain this financial report by writing to the New York Department

of State, Office of Charities Registration, Albany, NY 12231. MICS 9632. Pennsylvania residents may obtain a copy of the official registration and financial information from the Pennsylvania Department of State by calling 1-800-732-0999.

AICR maintains its own mailing list. Occasionally we rent this list or exchange lists with other organizations in order to maintain an active donor file to support AICR’s services. If you do not wish to participate in this program, please let us know.

Executive Editor: Marilyn Gentr y; Editor: Cathe-rine Wolz. Contributors: Carol M. Bareuther, MS,

RDN; Alice Bender, MS, RDN; Clare Collins; Mary Kennedy, MS, HFS; Raima Lar ter, PhD; Jill Weisen-berger, RDN; Catherine Wolz; Lori Zanteson. Edito-rial Review Committee: Elisa V. Bandera, MD, PhD, Rutgers Cancer Institute of New Jersey; Rose Clifford, RDN, LD, MBA, Iona Senior Services; Karen Collins, MS, RDN, CDN, Nutrition Consultant; John W. Erdman, Jr., PhD, University of Illinois; Shannon L. Mihalko, PhD, Wake Forest University; Lidia Schapira, MD, Massachusetts General Hospital; AICR Executive Staff. For article sources, call or write AICR headquarters.

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You can order a free rub-ber Jar Gripper to help you open lids and bottle tops. Just check box 5 on the free information request card.

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Documents

AICR the newsletter · AICR the newsletter Summer 2015 ... hints to Ward off Extra Pounds >10 Chilis and Cancer ... ket. Plan an active outing with