October 2011 Archives

In my last article, I shared the health benefits of winter squash and promised recipes from Chef Jeff at the Triad Community Kitchen. Did you know that they offer catering for your events? It's a great way to get wonderful food and support a good cause! And no, they didn't pay me to say that!

Anyway, here are the recipes! I hope you enjoy them as much as we did!

Roasted Butternut Squash
Servings: 6

Ingredients:

• 2 butternut squash, peeled and cubed
• 3 tablespoons olive oil
• 1 teaspoon salt and pepper, to taste

Instructions:

1. Toss all ingredients together and place on baking pan.
2. Place in 425 degree oven for 20-25 minutes until squash is cooked but not mushy and has brown edges.
   

Spaghetti Squash Casserole
Servings: 12

Ingredients:

• 2 each, spaghetti squash, cut in half
• 1 cup cherry tomatoes, cut in half
• 2 tablespoons fresh basil, chopped
• 3 tablespoons olive oil
• 1 1/2 teaspoons salt
• 1/2 teaspoons freshly ground black pepper
• 1/2 cup Parmesan cheese, shredded
• 2 cups water, for steaming

Instructions:

1. Scoop out seeds and pith from squash halves and place them flesh side down on a baking pan.
2. Add 2 cups of water to pan and place in a 350 degree oven for 45-60 minutes, cook until flesh is soft and can be scooped out.
3. Scoop out flesh from cooked squash and place in large bowl.
4. Add to bowl: salt, pepper, fresh basil, olive oil and tomatoes. Toss gently.
5. Spray a casserole pan with non-stick spray and fill with squash mixture.
6. Top casserole with Parmesan cheese and bake for 10 minutes or until cheese is lightly browned.

Curried Winter Squash Soup
Servings: 12

Ingredients:

• 3 pounds winter squash (butternut, acorn or kabocha)
• 1 tablespoon olive oil
• 1 1/2 cups Vidalia onion, minced
• 2 cloves garlic, minced
• 5 cups water (or stock)
• 2 tablespoons vegetable base
• 1 teaspoon curry paste (red)
• 1 teaspoon white pepper
• 1/2 teaspoon salt (to taste)
• 1/2 cup cream (or half and half)

Instructions:

1. Peel and cut squash into 1-inch cubes.
2. Toss squash in 1 T olive oil and spread out on baking sheet or pan.
3. Cook in 425 to 450 degree oven until cooked through and well browned.
4. In a large pot, sweat onion and garlic in 1 T oil; then add broth.
5. Add cooked squash to broth and simmer 35 minutes.
6. Add curry powder and paste and simmer.
7. Puree mixture with a mixer or blender, being careful of released steam.
8. Optional - Strain soup by pushing through a strainer. Return strained soup to pot and bring to simmer.
9. Add cream and season while returning to simmer.

Post pictures of your winter squash on our facebook page!

Last Wednesday evening, Cancer Services was fortunate enough to have Chef Jeff Bacon, from the Second Harvest Food Bank's Triad Community Kitchen teach a cooking class on how to cook winter squash for our Body & Soul program. It was an awesome class and I was excited to be able to attend and learn from a real chef!

As a result of this inspiration, I thought winter squash would be a good topic for an article. They seem to be the vegetable that no one knows what to do with!

Here's Chef Jeff mixing up the butternut squash before baking! It's proof that he's a pro. :)



Winter squash

Though all varieties of squash are good nutrition choices, winter varieties tend to be more nutrient-dense. They generally contain much more beta-carotene and more of several B vitamins than summer squash.

Winter squash come in many sizes and shapes, and include:
 

• Acorn Squash
• Blue Hokkaido Pumpkin
• Butternut Squash
• Cheese Pumpkins
• Delicata Squash
• Hubbard Squash
• Kabocha Squash
• Red Kuri Pumpkins
• Rouge Vif d'Etampes Pumpkins
• Spaghetti Squash
• Sugar Pie Pumpkins
• Sweet Dumpling Squash
• Turban Squash
• White Pumpkins

 Winter squash provide significant amounts of:

• potassium (important for bone health)
• vitamin B6 (essential for the proper functioning of both the nervous and immune systems)
• folate  (helps guard against brain and spinal-cord-related birth defects)
• fiber (promotes a healthy gut and protects against colon cancer)
• carotenoids (protect against cancer and heart disease)
• very high levels of beta-carotene (which your body automatically converts to vitamin A)

Other health benefits of winter squash:

• With only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.
• Butternut squash's beta-carotene content is close to that of mangoes and cantaloupe. That's a benefit in the fight against cancer, heart disease, and cataracts.
• Beta-carotene may also play a role in reducing lung inflammation and emphysema.
  

Winter squash is as delicious as it is colorful. These hard, tasty squash can fill up your garden -- and your stomach, becoming a healthy addition to your eating plan that you're sure to enjoy!

So where are the recipes, you ask? Coming up in the next article!! Stay Tuned!
- Julie

Here's a quote from the news release of the Journal of the American Medical Association (JAMA) on Oct 12:

"In a trial that included about 35,000 men, those who were randomized to receive daily supplementation with vitamin E had a significantly increased risk of prostate cancer, according to a study in the October 12 issue of JAMA."

That might surprise you. In fact, it actually kind of surprises me! I'm not a big fan of using supplements, unless you have good reason to (like a deficiency). I usually think supplement use among the general public doesn't offer a substantial benefit but also doesn't cause harm.

This study suggests differently though.

Here are some important facts to know about prostate cancer and this study:

• Lifetime risk of prostate cancer is 16%
• Most prostate cancers are detected early and treated with a 99% survival rate
• Although survival rates are quite high, treatment is not without side effects, including financial cost, urinary, sexual and bowel related issues
• This study was conducted by the Cleveland Clinic and enrolled over 35,000 men all over the the US, Canada and Puerto Rico
• The incidence of prostate cancer among men who were taking a vitamin E supplement was 17% higher

For more information on the study, check out this website: http://www.cancer.gov/newscenter/qa/2008/selectqa

Also - here's a great review of the topic: http://www.huffingtonpost.com/alfred-neugut-md-phd/vitamin-e-prostate-cancer_b_1006313.html

Why Does This Matter?

According to the news release, "more than 50 percent of individuals 60 years or older are taking supplements containing vitamin E and 23 percent of them are taking at least 400 IU/d despite a recommended daily dietary allowance of only 22.4 IU for adult men, [therefore] the implications of our observations are substantial."

In case you didn't catch that, it matters because more than half of Americans are using a vitamin E supplement, and almost a quarter of them are taking more than 15 times the recommended amount each day!

It's definitely something for men to think about. Be sure to check your vitamin bottles!

For more on vitamin use, check out these topics from the past:
Vitamins and Herbs for Cancer Prevention: The Facts!
New Vitamin D and Calcium Recommendations Part I: What Does it Mean for You?
Part II: New Vitamin D Recommendations and Cancer Prevention

Coming up in the next article is a review of an article on foods that are being researched for prostate cancer prevention.

Stay Tuned!
- Julie

PS. We had a really great Cooking Class, thanks to Chef Jeff Bacon and the Triad Community Kitchen at the Second Harvest Food Bank in Winston-Salem. Special thanks to the Carolina Farm Stewardship Association for sponsoring the locally grown winter squash that we used in the recipes! Recipes will be posted soon!

In my previous post I shared expert opinions about whether there is evidence to support many of the claims made by proponents of the acid/alkaline diet. I think the bottom line is that there is very little unbiased evidence proving that the diet works...or doesn't work, for that matter.

There seem to be some flaws in the theories that people claim regarding foods and pH in the body and it would be helpful to have some studies on it. However, just because there is little research supporting or refuting the diet doesn't mean that it doesn't have any good attributes.

Often when it comes to claims that are made about certain food items or diets I the question - is it going to harm me? And, might it benefit me?

In this case, I have a hard time believing that you can control the pH in your body, and that controlling the pH will control growth of cancer cells. There are too many different types of tumors and stages for it to make sense. However, maybe whether the diet actually controls pH in the body doesn't really matter!

Is it possible that the diet is just plain good for you, whether it controls pH or not? I think so, although I probably don't think it's necessary for everyone to follow this particular way of eating. It might be something that you want to try and see if you feel better on it. I certainly don't think it will cause you any harm.

What Is the Alkaline Diet?

The prescribed ratio for the alkaline diet is 80% alkaline-forming foods and 20% acid-forming foods. In general, meat, poultry, fish, dairy products, caffeine, sugar, and salt are the most acid forming, while fruits and vegetables are the most alkaline forming (mainly due to protein and mineral content). Grains are slightly acid forming, and legumes (beans) vary by type.

I'm not totally sure on the specifics, but I'm guessing this is 80% by volume. 

Here are some examples:

ALKALINE FOODS:

• Alfalfa
  
• asparagus
  
• almonds
  
• brussels sprouts
  
• broccoli
  
• cabbage
  
• cauliflower
  
• celery
  
• cucumber
  
• garlic
  
• lettuce
  
• onion
  
• peas
  
• spinach
  
• zucchini
  
• carrot
  
• potatoes
  
• avocado
  
• tomato
  
• tofu
  
• olive oil

ACID FOODS:

• Beef
  
• chicken
  
• eggs
  
• ocean fish
  
• organ meat
  
• oysters
  
• pork
  
• veal
  
• cream
  
• hard cheese
  
• homogenized milk
  
• bread
  
• butter
  
• margarine
  
• artificial sweeteners
  
• chocolate
  
• white sugar
  
• beer
  
• coffee
  
• spirits
  
• wine
  

The Bottom Line:

I have a hard time arguing with anything that gets people to include more fruits and vegetables in their diet! With the myriad of health advantages offered by a diet rich in fruits and vegetables, the biochemical explanation for these benefits might not matter. If you want more information, one of my readers recommended this book: The Acid-Alkaline Food Guide by Susan E. Brown and Larry Trivieri, Jr.

What's Coming Up:

I feel like there are a bunch of things going on right now in the cancer and nutrition world, so I hope to be able to get you updated on the headlines! Be sure to check out our CancerDietitian facebook page for more links and information that I can't always fit in the articles. Here are some highlights:

• If you are a Winston-Salem local, I have two great opportunities for you to learn more about cancer fighting foods - in REAL LIFE! First is a really awesome free cooking class coming up this Wednesday, Oct. 19th at 6pm. Chef Jeff Bacon, cookbook author from the Second Harvest Food Bank will be teaching us what to do with winter squash!
  
• The second opportunity is for a community garden celebration on Oct 29th from 10am - 2pm at the Goler Garden at Downtown Health Plaza. There will be educational sessions, including "Fighting Cancer With Your Fork" by yours truly (at 12:15)! There will also be okra ornament making, food samples and information about composting. I hope to see you there!
• Update on the new results from a study about prostate cancer and vitamin E.
• More on alkaline water.
  

Keep sending me your questions!
- Julie

There are many claims when it comes to using diet to control the pH of your body. Some people claim it aids in weight loss, controlling inflammation and curing cancer.

One website claims that following regarding this diet:

• "Say good-bye to low energy, poor digestion, extra pounds, aches and pains, and disease."
• "Say hello to renewed vigor, mental clarity, better over-all health, and a lean trim body. The key? Your health depends on the pH balance of the blood."

Plus, there are celebrities who say that the diets work... and we all know that celebrities know everything!

Comments from Readers:
I thought I'd get some feedback from my readers on facebook. Here's the responses I got:

Cancer Dietitian: I think I'm going to write the next article on the acid/alkaline diet and whether there's any evidence to support it. What have you heard about it?

• "can't recall anything in oncology...just urology: to prevent kidney stones"
• "I don't have cancer. I have been using food combining for pH for three years. It has made a difference in my IBS symptoms and has helped me lose (and keep off) 55 lbs. I'll be interested in reading your article."
• "Amazing things!!! "The Crazy Sexy Cancer Diet" by Kris Carr is an amazing book. Kris is an 8 year stage four liver cancer survivor. I am living with metastatic cervical cancer and I have slowly been changing my diet to more alkaline."
• "I am excited to see your findings on this! I have heard so many different things concerning this subject! Thank you for your time in researching this for us! :)"

I also had a client tell me that a friend was trying to sell them "alkaline water" and that it's better than regular tap water.

It seems that there are a lot of people making claims, but what's the evidence say?

The Evidence

I think the primary difficulty in concluding that this diet works to manage pH in the body is that there are many different body fluids that could measure pH. I've had a dentist tell me to measure the pH of my saliva. Then, of course you could measure your blood or your urine.

According to Dina Aronson, MS, RD, (owner of Welltech Solutions, a nutrition and technology consulting company) in this 'Ask the Expert' column by Today's Dietitian, " large, well-designed clinical trials on the effectiveness of the alkaline diet for general health are lacking".

There is consensus among experts that blood pH is regulated to stay within the narrow range of 7.35 to 7.45, making it slightly alkaline. According to this article, Associate professor in nutrition and health education at the University of Sydney, Dr Jennifer O'Dea says ''The acidity or alkalinity of the human body is maintained within very tight control by the stomach acid, gall bladder, liver and kidneys - any rise or fall in acidity or alkalinity is quickly managed,'' Dr O'Dea says. ''The idea that food can be acid or alkaline is irrelevant because the stomach acid regulates this.''

The same article quotes a dietitian who says: 'I can't think of any reason why you should eat alkaline foods and eliminate acidic foods. It will mean people miss out on essential nutrients such as calcium, iron and zinc, which are really important. It would be dangerous to try to do this diet long term because of those nutritional deficiencies.''

However, an article published in The Journal of the American Dietetic Association used a calculation model to indicate the extent to which different foods affect urine acidity. According to Aronson, "studies suggest that when we indulge in an excess of acid-forming foods, the body works harder to neutralize the pH, mainly by releasing alkalizing minerals into the blood to buffer the acid. When the diet is low in these critical minerals, they must instead come from their biggest storage depot: bone."

That's not really what we want!

What Should I Do?

Although there doesn't seem to be a lot of evidence to support this diet, I think there are some good take home messages that we can get from it. In my next post, I'll cover the various foods that are alkaline vs. acid forming, and what parts of the diet might be worth following.

Of course, that choice is always something that you have to make for yourself and may be different for each of us!

- Julie