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Breast cancer: Windows of Susceptibility. NIH grant 1U01ES019480
PINK RIBBON GIRLS
H=Nd/C..... . . . . . . . . . . . . . . . . . . . . . . . . . . . .1Q&A&S.........................................2
Food for thought............................3Wordsearch..................................4Apps. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7Crossword puzzle...........................8No Bake energy Bites...................10Eulogy from a physicist.............11
Coffee Talk..................................12
Wellness event.............................13Nutrient density Nd/C...................15Laughter Yoga...............................16Cross stitch heart ribbon..............17
TO PREVENT the occurrence of BCa through RESEARCH and EDUCATION
TO ENCOURAGE and SUPPORT BCa survivors, friends and families.
Contacts
March 2014 Issue 40Breast Cancer
MYTHs,FACTs,
CHOICEsand
COMMUNITY PARTNERS
INDEXRESEARCH PARTNERS
1
Health = Nutrient density (of food) / Calories
H=N /CdHere is a crazy forumla (formulas just
drive me nuts, ( ). ed. It is completely wonderful - even awesome and shows a simple concept of eating foods with lots of nutrients per calorie. It is easy to remember and could be the ticket to a better quality of life. Our health is very much dependent upon what we eat. Food is our intimate interface with our environmental and a site where good and bad and empty nutrients can be absorbed.
The usual preaching about avoiding sodas and fast foods may be helpful, but if campaigns against drinking and smoking and adds promoting exercise are any indication of our willingness to change our bad habits, then it is clear that using such a formula as H=N /C dalone isn't going to shake the earth, even
2though it might be just as valid as E=MC . Making it "fun" to learn this equation
would be a good beginning; using games to remind us to make "better" nutritional choices would be helpful; changing the "social settings" to which we equate good times eating food would constitute progress; "feeling" the greater energy and zest for life from being well nourished would be fantastic.
WHAT WOULD make a permanent change in our diets and in what we serve to our children, the types of foods presented at school and in our restaurants, and in food advertisements, and in what fills the grocery aisles closest to checkout?????
Would it be new food labeling? Would it be government control? Would it be wise big business? Would it be passive learning? Would it be your example?
(recall from )
BUT
(perhaps)
(hopefully not)
(not likely)
(partly)
(absolutely) Cool equation, yes, but useless without you.
Issue 20
K I Block, Integrated Cancer Ther. 2004 vol. 3, no. 4 342-348
http://www.ncbi.nlm.nih.gov/pubmed/10965514
http://www.ncbi.nlm.nih.gov/pubmed/10442346
http://aarasuperfood.com/pdf/sci 20study 201.pdf
C Borek, Integrated Cancer Ther. 2004 vol. 3 no. 4 333-341
RESEARCH PARTNERS
QUESTION:
SOLUTION:
Is there any consistent scientific data on whether
consuming high anti-oxidant food during chemotherapy is helpful or harmful to the clinical
outcome of treatment, or morbidity during treatment.
ANSWER:
2
There is ongoing debate as to whether antioxidants are beneficial or detrimental during chemotherapy (for any cancer). Two modes of
chemotherapy (radiation and chemical therapies) operate under different means. Radiation ionizes water molecules direction, creating hydroxyl and oxygen radicals thereby potentially damaging cells).
The use of antioxidants as supplements while receiving chemo and radiation therapy is controversial: both sides of the argument have merit
and should be considered, but neither side has studies of sufficient magnitude to be convincing. The concept that antioxidants have a role in reducing risk of cancer is often simplified and overstated, but antioxidants can provide protection from reactive oxygen species.
Several clinical studies have demonstrated that there are benefits from taking antioxidants as they lessen the severity side effects of chemotherapy in some patients, but theoretical considerations on interactions between antioxidants (as supplements) taken during chemotherapy show processes which might both increase and decrease the efficacy of therapy. On the one hand, the antioxidants scavenge reactive oxygen species, which may allow more cells (particularly cancer cells) to progress into mitosis (cell division), thereby enhancing the efficacy of some cancer drugs which kill cells during division. On the other hand, tumors are loaded with reactive oxygen species, and are susceptible to cell death mechanisms, and perhaps antioxidants might salvage these cancer cells.
So far clinical studies are somewhat small in patient number and are only in the early stages of understanding the highly complicated possibilities for interactions between antioxidants (in natural foods and or supplements) and oxidant damage that occurs during conventional chemo and radiation therapy. Future research into the roles of dietary and supplemental antioxidants will define, what role naturally ingested and supplemental antioxidants will play during treatment.
Some of the effects of chemotherapeutic drugs are not stopped by antioxidants, such as immunosuppression and hair loss and therefore dietary or supplemental antioxidants would seem to be of little value there.
hopefully,
Vitamins E and C reportedly ameliorate some adverse side effects associated with free radical damage in cancer therapy, such as mucositis and fibrosis, and to reduce the recurrence of breast cancer.
BOTTOM LINE.... At this time, too many different varieties of natural (dietary) antioxidants are still undiscovered to know which ones will end up being beneficial during treatment and which ones might not be helpful or may perhaps even be counter productive. It would seem logical however, that the best possible diet, overall, especially rich in those vegetables which are known to be good for health and wellness. This would be a good first step, both before, during and after cancer therapy.
BENEFITS VS RISKS...There is always tradeoff when trying to ameoliorate disease and treatment processes and it is quite clear that we are all "individual" in our responses to both food, supplements, and drugs.
RESEARCH PARTNERS
Anatomy of omega-3 fatty acids (thank you wikipedia!). It's all about "saturation", the number of double bonds in the long chain of carbon atoms making up a fatty acid.
Fatty acids are long-chained molecules having an methyl group at one end and a carboxylic acid group at the other end.
What we perceive as the thickness in consistency for fats and fatty acids, it's melting, and the temperature. Melting temperature increases as the double bonds goes DOWN. For example lard, butter and crisco (zero double bonds) that melt at or above room temperature, while olive oil and flaxseed oil are liquid even at cold temperatures, for they have many double bonds, that is, they are polyunsaturated. Monounsaturated fatty acids have a melting point inbetween polyunsaturated fatty acids and saturated fatty acids as the former have only 1 double bond. Monounsaturated fatty acids are liquids at room temperature and semisolid or solid when refrigerated. Most fats have some of each type.
Consider a body temperature of 98.6 and imagine how slowly crisco would flow through your veins and arteries, sluggishly at best, so the generic rule of thumb is that if at room temperature the fat is more solid than liquid... then consider NOT eating it very often.
are saturated fats
FOOD FOR THOUGHT
3
the first double bond occurs on the 3rd carbon from the omega end in omega 3 fatty acids
18 15 12carbon
#9
O
OHw a
points of unsaturation (i.e. double bonds)
Omega-3 fatty acids are important forbrain function and for vision. Theconnection of omega-3s and risk
reduction for breast cancer is less clear.
A good ratio of omega-6 fatty acids to omega-3s in the oils that you consume is about 4:1. In general, it seems preferable to obtain these fatty acids in food, not as supplements.
http://www.gbhealthwatch.com/Science-Omega3-Omega6.php
omega
alpha
We tend to mistakenly think of all fat as bad, but fat makes up a significant percentage of our absolutely essential anatomy, a guestimate of 3–5% in men and 8–12% in women. There are perhaps several trillion cells in our body each of which is surrounded by a cell membrane which is made up of phospholipids, which contain fatty acids and numerous other proteins, comprising perhaps %15 of the volume of the cell. There are some highly secretory cells (like the parietal cells that make acid in the stomach) where membranes comprise almost 50% of the cell.*
Some fatty acids are "essential", since the body cannot produced them. The types of phospho lipids and other elements making up these membranes determines their "flexibility, or flow and function characterics". So if the cell membranes are forced to include lots of saturated fatty acids, then they are "stiffer" than is optimal because of the lack of contain double bonds. What you eat determines in large part what the cells have as working materials to construct, maintain, and utilize these cell membrane for biological processes. Unsaturated fats make for more pliable phospholipid membranes than to saturated fats which tend to be stiffer. In addition,
mono and polyunsaturated fats are more apt to degrade to anti-inflammatory compounds.
When considering what fats to eat, the following info is useful: mono-unsaturated fats are more stable during food
Breast Cancer Risk:Windows of
Susceptibility
wordsearchpuzzles
play online
Fats: saturated, monounsturatedpolyunsaturated (omega 6 and 3)
*http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842899/
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modified from: http://www.gbhealthwatch.com/Science-Omega3-Omega6.php
Breast Cancer Risk:Windows of
Susceptibility
wordsearch puzzlesplay online
Fats: saturated, monounsturated,
and polyunsaturated (omega 6 and 3s)
preparation and processing, while polyunsaturated fats are delicate and can be destroyed during processing. Saturated fats are usually solid at room temperature.
Below, a graph helps show the ratio of some saturated fats, monounsaturated fats, and polyunsaturated fats in some foods. Healthful diets balance the ratio of saturated to unsaturated fats, especially the ratio of omega-6s to omega-3s in the range of 5:1.
In commercially prepared foods, the ratio of these fats has changed as technology and food processing and availability has changed, which may incidentally may be linked to higher disease risks. Lowering the ratio of omega 6 to 3s may even help reverse some of the higher
disease risk trends from diets too rich in saturated fats and omega-6s, including lowering the risk for breast cancer. The level of saturated fats has risen greatly in foods to ensure a longer shelf life (great for the products, but certainly not good for helping the "shelf life" of the humans who eat it).
Monounsaturated fats are more stable than polyunsaturated fats, the latter often being reduced by processing. Olive oil has the greatest amount of monounsaturated fat.
Fats, all of them, are still very calorie dense and don't contain phytonutrients unless they are consumed as a part of original food (e.g. whole olives vs oilve oil).
5
Answers
6
1. "Think Dirty" App for I phone. Think Dirty® app is the easiest way to learn about the potentially toxic ingredients in your cosmetics and personal care products. It's an independent source that allows you to compare products as you shop. Just scan the product barcode and Think Dirty will give you easy-to-understand info on the product, its ingredients, and cleaner options.
2. "Skin Deep App" for I Phone and Android is from the Environmental Working Group. Use the Skin Deep Mobile app's barcode scanner to see EWG's score for the product you're thinking of buying! With the Skin Deep Mobile app's history, you can find scores of products you've scanned before. Have a favorite shampoo or moisturizer? Save it in your "favorites" list and you'll always be able to find its score!
3. Environmental Working Group for iphones is divided into three sections, including a list of the best sunscreens. Each sunscreen is rated on a scale of 0-10, with 0-2 earning a recommended label (the EWG recommends avoiding any sunscreens with a 7-10 rating). Clicking on any individual sunscreen brings up a detail page with a list of ingredients and individual ratings for UVA/UVB protection, UVA/UVB balance, and sunscreen stability.
"Sunscreen Guide App"
4."Dirty Dozen App" from Environemtal Working Group is a list of 12 hormone-altering chemicals (endocrine disruptors) and how to avoid them. http://www.ewg.org/research/dirty-dozen-list-endocrine-disruptors. One can download the pdf http://static.ewg.org/pdf/kab_dirty_dozen_endocrine_disruptors.pdf
7
1. Some decrease in heart attack may be conferred by omega-3 fatty acids derived from ____,2. Grain fed beef has much less omega-3 fatty acid than _____ fed beef,3. This greek word means the - beginning,4. Omega-6 fatty acids are ____ essential and cannot be made by humans,5. In omega 3 fatty acids the first c - c double bond is located three carbons from the ___ of the molecule,6. Omega 3 fatty acids are _______ meaning the human body cannot synthesize them and they must be consumed in food,7. Omega 3 fatty acids are ________ beneficial for preventing heart disease in humans according to wikipedia,8. Metabolites of omega-6 fatty acids are ____ inflammatory than metabolites of omega-3 fatty acids,9. The link between omega-3 fatty acid consumption and cancer is tenuous or ____,10. Peanut ___ has no omega-3 fatty acids,11. _____ oil has a ratio of omega-3 fatty acids to omega-6 fatty acids of three to thirteen,12. This greek word means the -end,13. Alpha lineolic acid or ALA is the name of the omega-3 fatty acid with three double bonds which comes from ______,14. Grape___ oil has almost no omega-3 fatty acids,15. Food ______ of omega-3 fatty acids is beneficial to health but taking omega-3s as a supplement is controversial,16. Eicosapentaenoic acid or EPA has five double bonds starting at the _____ carbon from the end,17. Flaxseed oil has a good ratio of omega-6 to omega-3s of one to _____,
1. A good ratio of omega-6 fatty acids to omega-3 fatty acids is ____ to one,2. Canola oil has a ___ ratio of omega-6 to omega-3 fatty acids which is two to one,
WORD CLUEs
Across
BreastCancerRisk
Windows ofSusceptibility
UNIVERSITY OF
CincinnatiDept of Env Hlth
Omega-3fatty acids
playonline
Down
8
3. Brain and eyes require higher amounts of omega-3 fatty-_____ than other tissues,4. Three types of omega 3 fatty acids have acronyms of ___ and EPA and DHA5. The natural way to keep the ratio of omega-3 and omega-6 fatty acids in best balance is through our ____,6. The omega 3 and 6 and 9 fatty acids are named for the place and number of the carbon to carbon _____ bond is located,7. There are ______ different omega-3 fatty acids known at this time,8. Eggs laid by chickens raised on a diet of ______ and insects have greater omega-3 contents,9. Plant sources for omega-3 fatty acids include algal oil and flaxseed oil and hemp oil and others,10. Oil from ____ has a ratio of omega 6 to omega-3s of two to 3,11. The ratio of omega-3 to omega-6 fatty acids is important in ____________,12. In omega 6 fatty acids the c - c double bond is located ___ carbons from the end of the molecule,13. An easy test for the amount of good omega-3s in your butter is how ____ it is with softer being less saturated at room temperature,14. ___bean oilhas a ratio of omega-6 fatty acids to omega-3 fatty acids of seven to 1,15. Docosohexaenoic acid or DHA has 6 double bonds and is the most ___________,
Answ
ers
WORD CLUEs (cont) Omega-3 fatty acids
Typical diets contain sufficient amounts of omega-6 fatty acids, but omega-3 fatty acidsrequire to be paid a little more attention. Checkthe list of foods which have a greater quantityof omega-3s compared with the omega-6s. Below is another chart with data to compare to the chart on page 5. Each has its own source for information.
7 21 11 61
8 14 1 77
9 16 57 18
12 71 1 16
13 57 1 29
15 9 1 75
15 54 8 23
19 33 . 48
27 54 . 19
43 9 1 47
51 10 . 37
69 3 1 28
91 2 2 7
canola
safflower
flaxseed
sunflower
corn
olive
soybean
peanut
cottonseed
lard
palm
butter
coconut
saturatedpolyunsaturated
monounsaturatedoil
A good ratio of omega-6 fatty acids to omega-3s to consume is about 4:1. In general it is still best to obtaine these nutrients as food, not as
supplements. 9
No-Bake Energy Bites aka Protein Poppers
Delicious snacks that are packed with omega 3, protein, and fiber!Author: Alyssa
Ingredients
1 cup rolled oats 1/3 cup coconut flakes ½ cup nut butter, I used natural
peanut butter ½ cup ground flax seed ½ cup chocolate chips, optional 1/3 cup raw honey 1 tsp vanilla
Instructions
In a large mixing bowl, mix rolled oats, coconut flakes, nut butter, flax seed, honey, and vanilla. Make sure it is mixed well so that you can form the balls easily. Add chocolate chips if using or other desired mix ins. Chill the mixture in the fridge for an hour so that balls will bind together. Roll the balls into about a 1 inch diameter.
These would also be great with almonds, white chocolate, raisins, dried fruit, pecans, walnuts, the possibilities are endless! Recipe Source youmefit.com
No-bakeenergy
bites
Brain Foods
Research shows that eating to feed your brain can have significant benefits for psychological health. Here is what your head is hungry for:
Nutrients- As with any organ, the brain needs a constant supply of various vitamins, minerals and amino acids. These are needed in order to keep up with the ongoing process of repairing damage, maintaining every day functions and adapting to changing environments. Neurons specifically need a steady source of raw materials in order to produce the numerous neurotransmitters necessary for cellular communications.- See more at: http://blog.lumosity.com/brain-foods/comment-page-1/#comment-23105
10 10
11
You want a physicist to speak at your funeral. You want the physicist to talk to your grieving family about the conservation of energy, so they will understand that your energy has not died. You want the physicist to remind your sobbing mother about the first law of thermodynamics; that no energy is created in the universe and none is destroyed. You want your mother to know that all your energy, ever vibration, every BTU of heat, every wave of every particle that was her beloved child remains with her in this world. You want the physicist to tell your weeping father that amid the energies of the cosmos, you gave as good as you got.
And at one point, you'd hope that the physicist would step down from the pulpit and walk to your brokenhearted spouse there in the pew and tell him that all the photons that ever bounced off your face, all the particles whose paths were interrupted by your smile, by the touch of your hair, hundreds of trillions of particles, have raced off you like children, their ways forever changed by you. And as your widow rocks in the arms of a loving family, may the physicist let her know that all the photons that bounced from you were gathered in the particle detectors that are her eyes, that those photons created within her constellations of electromagnetically charged neurons whose energy will go on forever.
And the physicist will remind the congregation of how much of all our energy is given off as heat. There may be a few fanning themselves with their programs as he says it. And he will tell them that the warmth that flowed through you in life is still here, still part of all that we are, even as we who mourn continue in the heat of our own lives.
And you'll want the physicist to explain to those who loved you that they need not have faith; indeed, they should not have faith. Let them know that they can measure, that scientists have measured precisely the conservation of energy and found it accurate, verifiable and consistent across space and time. You can hope your family will examine the evidence and satisfy themselves that the science is sound and that they'll be comforted to know your energy is still around. According to the law of the conservation of energy, not a bit of you is gone. You're just less orderly. Amen.- See more at: http://www.iflscience.com/physics/ask-physicist-speak-your-funeral-0#sthash.jp8OEKyr.d3zPhxa2.dpuf
AARON FREEMAN EULOGY FROM A PHYSICIST
2000 BC Eat your vegetables1000 BC Chant a mantra1000 AD Drink this potion1900 AD Remove it surgically1990 AD Take anti-inflammatories2015 AD Eat your vegetables
Recipes for good health
COMMUNITYPARTNERS
Pink Ribbon GirlsCoffee Talk
rescheduled for Sunday March 30,
2014
Coffee Talk atBook Bums
8992 Cincinnati-Dayton Rd, West
Chester, OH 45069
Magnificent scenery
TubeYou
http://www.webmd.com/cancer/features/seven-easy-to-find-foods-that-may-
Crossword and wordsearch puzzles to help reduce breast cancer risk
FacebookWindows of Susceptibility
12
April 12, 2014. 8 am - 12:30, Reading
April 12 2014
13
The program included instructions on a Health Steps program and attendees were able to participate in a short demonstration program.
We have all heard that "laughter is the best medicine". A short class and discussing of the benefits of Laughter Yoga was proposed.
During the afternoon, there were several message therapist who provided a 15 minute chair massage to those who desired it. The afternoon ended with a presentation from Whole Foods and they provided some healthful food for attendee to sample. It was a great afternoon!
Pink Ribbon Girls and the Cancer Support Community"Sampling of Wellness" event
Saturday, February 8, 2014
Greater Cincinnati and Northern Kentucky
Memory matching game for fun reminders of which red foods are going to provide nutrients which reduce inflammation and breast cancer risk with their high antioxidant value, and which (the red circle and bar) foods are likely to increase oxidant levels and promote weight gain both of which increase cancer risk.
Memory matching game
playonline
"A person who is age 50 or older has about a 1 percent risk in 10 years of getting one of these cancers," study co-author Dr. Emily White, professor of epidemiology at the Fred Hutchinson Cancer Research Center in Seattle, told Reuters. "Our study suggests that if you use acetaminophen at least four times a week for at least four years that would increase the risk to about 2 percent." CBS news 65,000 is a big cohort... we hang breathlessly on data with as few as 20 subjects... so this should be an eye-opener. Also, data gathered on 27,000 women in a Danish study indicated that a risk for breast cancer was elevated in women that used non steroidal inflammatory drugs from before the onset of the study through the 7.5 years duration of the study.
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Works with Firefox, not IE
http://www.ncbi.nlm.nih.gov/pubmed/12795046
http://www.ncbi.nlm.nih.gov/pubmed/18287865
nutrient denSe f d
i cal rS o:1 26nutr i
ent S :1 30
nutr ient S i
cal rS o
It is clear that food labeling as we currently know it (on consumer packaging) is woefully lacking and almost meaningless. The newer nutrient assessments almost always contain the words "nutrient" and "density", but are not always transparent about the methods used for their calculation. Not all nutrients are even known at this time, nor is scientific knowledge about all the health benefits of the known nutrients complete. Therefore, estimates and guestimates concerning the health-providing benefits of each food is the best we have, and completely acceptable. The OVERWHELMING evidence, however incomplete at this time, points to dark green vegetables as the best choice for greatest nutrient density per calorie of food.
92% water, fiber folate,Mn, Ca, Fe, complete
protein, phytonutrients,vit A, C, K, omega 3, folate a
count of 1000 on the nutrient density index of
Whole Foods Markets
don’t count calories count N /Cd
15
Whole foodsANDI guide
and calorie count per 100g
N /Cdcollard and
mustard greens
1000/26N /C=38d
70/30N /C=2d
91% water, 50% complete protein, vit A, C,
phytonutrients. A nutrient density index of Whole
Foods Markets of 70
RELEASE STRESS
REDUCE CANCER RISK
GAIN STRENGTH
Laughter is the best medicine. Laughter Yoga helps to change your mood. It is a quick boost
because of the endorphin released by the cells in your brain into your bloodstream.
It may boost your mood for a prolonged period during the day.
Laughter Yoga helps reduce stress, just like the meditation and deep breathing of traditional Yoga. And, it gets your heart rate up, which sends more oxygen to the body and brain, generally improving one's energy and focus.
Laughter Yoga boosts your immune system as it reduces your stress.
Laughter Yoga appears to have been begun in India. Laughter has been used for countless eons to deal with difficulties in daily lives. Thousands of years ago, China's first substantial recorded medical work, said: "Five kinds of vital energies come from the five internal organs — joy, anger, sorrow, melancholy and fear. Joy hurts the heart, anger hurts the liver, brooding hurts the spleen, melancholy hurts the lungs and fear hurts the kidneys." Translation would allow us to believe that brooding (the opposite of laughter???) affects immune functions. One very early and one poetic reference to laughter, medicine and immune function are:
CHANGES MOOD
He has achieved success who has lived well, laughed often, and loved much;Who has enjoyed the trust of pure women, the respect of intelligent men and the love of little children;Who has filled (their)his niche and accomplished his task;Who has never lacked appreciation of Earth's beauty or failed to express it;Who has left the world better than (they)he found it,Whether an improved poppy, a perfect poem, or a rescued soul;Who has always looked for the best in others and given them the best he had;Whose life was an inspiration;Whose memory a benediction
(their)
(they)
Bessie Anderson Stanley, 1904.
, King Solomon, 350 BCEwhich is translated into a favorite phrase,
2014 CE
"A joyful heart is good medicine but a crushed spirit dries up the bones""Laughter is the best medicine, and promotes good
immune function"
xst Heart and Pink Ribbon counted cross stitch pattern8 colors, with dimensions using
14 stitches per inch 3.7 x 3.5 inches.
actual size
331
Symbol, color suggestions, approximate stitch count,symbol color stitch count
259
238
980
16
7
601
DMC Anchor
604 55
822 390
754 1012
453 231
211 108
3687 68
3727 1016
10 818 73
