Recently in Cancer Diets Category

This post was inspired by a cancer survivor friend of mine, Sara Patterson. When I was running out of ideas, she kindly sent me lots of topic ideas and this is one of them!

Defining "Whole Foods"

I'm not necessarily talking about the store here! When I talk about eating "whole foods", it means that the foods are processed or refined as little as possible before being consumed. They typically do not contain added sugar, fat, salt or chemical flavorings.

When we choose to consume foods in their natural state (such as whole grains, fruits, vegetables, nuts, seeds, meat, fish and milk) without added ingredients, we get the benefit of all the vitamins, minerals and phytochemicals in the same proportions as the plant grew them!

For example, think about natural forms of sugar coming from whole foods - like apples. That natural sugar comes along with vitamins, minerals, fiber and lots of phytochemicals. All nutrients that are essential for health.

In contrary, if you got that sugar from a soda and a candy bar, it would come with a lot of added fat, but not many nutrients. In fact to get the same 100g of sugar that you get from a candy bar and a soda would take you 6-7 apples!

You would never eat that many apples in one sitting, but I can guarantee that you've had a soda and candy bar!

Why Is Eating Whole Foods Important?

Why do health advocates stress consuming a mostly plant based, unprocessed diet? There are many health benefits to the nutrients that come along with foods in their natural, unprocessed form. The flip side is that consuming a processed diet can be harmful and stressful to your body. 

Of course, there will be some processing involved on occasion. You would never eat a grain that wasn't cooked or at least soaked! Sometimes you add some salt and a little oil to flavor your broccoli.

However, the type of processing that we don't like is the kinds that completely alters the nutritional make-up of the food. Think about white bread. They take a nice, healthy grain; strip out the bran and germ (which contains a lot of fiber, minerals, healthy fats and vitamins), grind it up, add a multivitamin and bake it into a loaf.

Or think about some of the "granola bars" or "breakfast bars". When you read the ingredient list, you might realize that you're eating more processing agents than you are eating actual food!

Those additives and processing are not beneficial to your body, adding stress to your organs which try to process through large amounts of sugar, fat and salt. In addition, you are also missing out on all the great nutrients that were in the food before all the processing took place!

The Bottom Line!

Most of your foods consumed during the day should be the whole, unprocessed, good old FOOD! Think of your whole grains, your fresh or frozen fruits and vegetables, nuts, seeds and other proteins.

If your food has an ingredient list, for goodness sakes, READ IT! You might be surprised by the "non-food" that you are eating!

- Julie

Gratefully Well

Happy Thanksgiving to Everyone! I have so much to be thankful for, and I'm sure you do too. Did you know that research has shown that being grateful can improve your health?

Check out this information from a physician who is located in the Triad, NC. If you enjoy the information, stay tuned because he is going to do a seminar for us in the near future! Great Fully Well

Cranberry Recipe

I just finished making these last night and stirred in the ginger this morning. They are very tasty!! I hope you enjoy them!

Citrus Ginger Cranberries

Ingredients:

1. 2 12-ounce bags cranberries
2. 1 1/2 cups sugar
3. 1 cup orange juice
4. 1 cup water
5. 1 tablespoon grated orange peel
6. 1 teaspoon ground ginger
7. 1/2 cup (about 2 ounces) minced crystallized ginger
   

Preparation:

1. Combine first 6 ingredients in heavy medium saucepan.
2. Bring to boil, stirring until sugar dissolves.
3. Boil until cranberries pop, stirring occasionally, about 5 minutes.
4. Cool (I let it cool overnight).
5. Mix in crystallized ginger. (Can be prepared 3 days ahead. Cover and refrigerate).
   

Nutrition Benefits of Cranberries!

Cranberries, as well as blueberries have many cancer fighting properties. According to the American Institute for Cancer Research not only are cranberries a good source of fiber and vitamin C, they have many different cancer fighting phytochemicals!

Phytochemicals in Cranberries

For those of you who need a reminder, phytochemicals are the "cancer fighting" chemicals in plants that help our bodies fight disease and keep our immune systems strong. There are more than 900 different types and each plant food has a unique combination of phytochemicals along with vitamins and minerals.

Cranberries contains many different phytochemicals including:

• Catechins
• Triterpenoids
• Quinic Acid
• Hippuric Acid
• Anthocyanins

Results from a 2007 study published in the Journal of Nutrition showed that extracts from cranberries slow the growth of breast, colon, prostate, lung, and other tumors, as do other components identified in the fruit (flavonols, proanthocyanidin oligomers, and triterpenoids).

Keep in mind that this study was done in a lab, not in humans so further research is needed to know for sure how this interacts with an active tumor. However, there is certainly no risk in adding more cranberries to your diet!

This study also reported that the unique combination of phytochemicals found in cranberry fruit may produce synergistic health benefits. Possible cancer fighting mechanisms of action by cranberry phytochemicals include:

• death of tumor cells
• reduced spreading of prostate tumor
• anti inflammatory activities

So eat up!!
- Julie

Oftentimes, the biggest barrier to healthy eating is time and lack of planning ahead. Microwaves are great cooking tools that make dinner QUICK! However, many of the traditional "microwave meals" aren't so healthy.

Most commercially sold microwave meals are loaded with sodium, chemicals as preservatives and fat. And rarely do they include fresh and colorful vegetables!

As an alternative, there are many things that you might not realize can function as healthy and convenient microwave meals. Here is one that I used the other day:

• one can of low-sodium vegetable soup
• one can of Eden brand rice and beans (Eden is a low sodium brand)
  
• one sweet potato.
  

I actually microwaved the soup, and ate it while microwaving the rice and beans. Then I added roasted peanuts and a little cheese to the rice and beans and ate that while microwaving a fresh sweet potato.

If it's a good, fresh sweet potato then you don't need to top it with anything. To give a bland one a little flavor, sprinkle it with olive oil and brown sugar. That's it!!

Ideas for healthy microwave meals include:

• minestrone soup, a 100 calorie bag of popcorn and an apple
• a steamfresh bag of veggies (get ones with no added flavorings!) with a can of Eden rice and beans
• Vegetarian chili over a potato

I would be interested to hear what other readers eat for quick and healthy meals cooked in the microwave!

I'll put a plug in here for one of my very favorite cookbooks: Zonya's "Lickety Split Meals for Health Conscious People on the Go!". She has an entire section for "5 Minute Meals" that will give you even more healthy and fresh quick meal ideas!

Stay tuned for the next post: Exercise in 3 Minutes! I can't wait to hear about your microwave ideas!
- Julie

You've probably seen or heard of acai berries. Either in your lotion, shampoo, sold as a supplement or a juice. It's another one of those "superfoods" according to bottles and salespeople.

Acai berries are marketed as preventing a number of ailments and touted claims include lowering cholesterol, fighting cardiovascular disease and preventing allergies. Of course, it is also presented as a powerful cancer fighter. Aren't they all!

If you're like me, you just want to know the facts on acai and whether the berry really prevents cancer, or any other disease. Here are the facts!

Facts:

• Acai berries are purple berries from the Amazon Rainforest.
• Acai is most often processed into a juice, capsule or as an additive in products.
• acai berries have not been proven effective in treating or preventing disease in humans.
• only a handful of human studies have ever been conducted to assess their effects.
• current "evidence" is only based on limited lab studies and anecdotes or personal stories

These facts are not suggesting that acai berries aren't beneficial to your health or immune system. Acai berries are rich in vitamins, minerals and antioxidant phytochemicals.

Foods with more antioxidant capacity are thought to be better "scavengers" of free radicals. Free radicals are harmful molecules that can damage cells and provide an opportunity for cancer or other chronic disease to develop.

There are currently no established recommendations for the amount or kinds of antioxidants required on a daily basis to best protect us from disease. Eating a variety of plant-based foods each day including plenty of colorful vegetables and fruits, whole grains and beans - is the best way to get a broad range of antioxidants and other protective phytochemicals. No one food can give all of these nutrients.

The Cost:

You may have noticed that acai berry products can be quite pricey! Supplement and food companies need you to believe that their product offers unique health benefits and something you can't get anywhere else.

Most make unfounded claims that their goods can treat or cure disease and most of the time believing these messages of false hope can make a big dent in your wallet!

More research is needed to prove the effectiveness of acai berry in fighting diseases like cancer. In the meantime, you are best advised to avoid dietary supplements containing these plant compounds.

In order to provide your body with the vitamins, minerals and antioxidant phytochemicals that offer protective benefits against disease, be sure to eat plenty of vegetables, fruits, whole grains and beans - not pills. Enjoy acai berries as part of a well-balanced, plant-based diet, but don't look to any specific product to offer enhanced protection from disease.

Most of this information comes from my favorite source of cancer nutrition information, the American Institute for Cancer Research (www.aicr.org). They have great articles, recipes and evidence-based information regarding diet and cancer. Check them out when my information isn't enough!!

- Julie
   

I know the suspense has been killing you! In part one we discussed the background on soy foods and breast cancer and the fact that there is no conclusive evidence either way for soy.

We discussed the facts regarding lifestyle and breast cancer risk and with no further ado, here is the rest of the information on soy foods and breast cancer:

2. Understand the Current Theories.

Although numerous studies claim positive effects of soy foods on cancer risk, other studies have found no effects, or unwanted effects. The key to this topic is that processed soy supplements may show activity that is not present in natural foods made from soybeans or soy flour (such as those consumed in Asian diets).

For hormone positive (ER or PR) breast cancer survivors, experts are not sure if soy fights with estrogen in the body to lower the chance of the cancer returning, or increases that chance by working with the estrogen. Some say one to two servings per day, the average amount eaten safely in Asian culture, is probably safe for survivors. Others are more cautious, and recommend three to four servings per week.

For those looking for cancer prevention, timing of soy intake also may be of importance to cancer risk. The association between consuming soy in childhood and reduced breast cancer risk has been observed in Asian-American and Chinese women. However, animal studies suggest that adult exposures to soy may not provide the same protection.

3. Decide What is Best for YOU!

Now that you know the facts, the choice is up to you! There is no one answer for everyone, it is your job to evaluate your situation, the facts and theories and decide. Of course, you always have the right to change your mind later with more research!

For me, I enjoy soy foods like soymilk, tofu and soybeans on a regular basis for 2 reasons.

1. I like how they taste!
2. It is a great source of plant protein that provides my body with many cancer fighting phytochemicals.
   

What's your choice?
- Julie

This question regarding soy foods and breast cancer is one that I get often when talking with groups or individuals. Although numerous studies claim positive effects of soy foods on cancer risk, other studies have found no effects, or unwanted effects.

It was just last week I spoke to a breast cancer survivor who was told by her oncologist to avoid soy foods. She described to me her difficulty as she was avoiding all products with any form of soy, including soybean oil!

Phytoestrogens in Soy

When health professionals talk about soy foods in relation to breast, ovarian or endometrial cancer, it is the phytoestrogens in the soy that we are talking about. Phytoestrogen refers to the phytochemicals in soy that appear similar to human estrogen in chemical structure.

In this survivor's case, she was avoiding all forms of soy. However, the active phytoestrogens that are in question are mostly concentrated in the highly processed soy supplements, such as soy protein isolate, isoflavone-rich soy extracts, or isoflavone capsules and not in soybean oil or "natural" versions of soy, like tofu, soymilk or soybeans.

In questions like this where research has not provided a clear conclusion, it is important to evaluate 3 things. First, understand the facts and what we know for sure. Second, understand the current theories. Third, you get to decide what is best for YOU!

In Part I we will cover the first of these three. The final two things will be discussed in Part II.

1. Understand the Facts.
   

First off, it is important to know that there are many more significant factors that can increase risk of breast cancer than eating soy foods. The most significant risk factors for breast cancer when it comes to lifestyle include:

• being overweight or obese
  
• taking hormones after menopause
• smoking
• excessive alcohol intake

In part II of "Do Soy Foods Cause or Prevent Breast Cancer?", we will discuss current theories and recommendations and guide you in making your personal choice.

If you want more information before Part II comes out, be sure to review these two posts I wrote earlier this year:

Soy Foods and Cancer
Soy Foods and Cancer - RECIPE!

- Julie

Quick Oats vs. Steel Cut Oats

  VS. 

When I talk about the benefits of whole grains, I often mention oats. They're easy, contain the phytochemical terpenoid and most people like them! In order to really understand which is better, we need to define what each type of oat is.

• Steel-cut oats are the whole oat kernel, which is cut into two or three pieces using steel discs. They are a better source of fiber than rolled oats, but take longer to cook.
• Rolled oats have the bran mostly removed and are rolled flat to make them easier to cook. With the bran removed, they have less fiber than steel-cut oats.
• Quick-cooking and instant oats are rolled oats that have been cut into smaller pieces and rolled thinner, thus cook quickly. They are an easy source for preparing many oatmeal dishes.

When comparing the different types of oats, the steel-cut oats are definitely less processed and have a higher nutrient content. However, when we make them it can take a LONG TIME (20 minutes or more).

Quick cooking oats are still considered a whole grain and have less fiber, but not by much. They are certainly more convenient and I would consider them very healthy. The ones you want to stay away from are the individual packets that contain sugar and other flavorings!

Your best bet is to cook your oatmeal and flavor it yourself. For a convenient chart that compares different products, check out Grains and Losses.

Personally, I like the texture and flavor of the steel cut oats but often eat the instant because it takes less time. If you want to save time though, try this recipe for steel cut oats in a crockpot. They can be refrigerated or frozen into individual portions once they are cooked.

Crock Pot Oatmeal:

1 cup steel-cut oats
1 cup raisins, cranberries, or dried fruit of choice
4 cups water
½ cup milk, half and half, or buttermilk
2 tablespoons of cinnamon or pumpkin spice
2 tablespoons of maple syrup

In a crock pot, combine all ingredients. Cook on low heat
(covered) for 7-9 hours. Stir and serve. *For non-dairy
oatmeal, try adding applesauce, apple butter, or almond
butter instead of dairy products.

For your personal enjoyment, I have included a poem that my dad wrote about oats. Now you know where I get my writing skills!

A Toast to Oats:

Quaker Man, Quaker Man, in your box so round,
Taking nature's oats and grinding them on down.
Sheaths with grains of goodness, waving forth and back,
Cut and ground and stored in boxes red and black.

But now I hear this oft refrain:
Steel-cut, Steel-cut, it is nutrition's gain.
So tell me, Miss Fooditian, in your blog so soft and low,
Is this really right, or is it just not so?

Eating out has become a major part of the busy American lifestyle. Remember that improving your health is not the concern of the restaurant industry. Their biggest concern is making money! That's the bottom line. What sells food is fat, sugar and salt, so that's what they're going to serve!

You know what else sells? A bargain! For some reason we all think that the more food we get for our buck, the better deal we are getting. Think about that for a minute... is it a good deal if your $5 "meal deal" means that you just consumed 500 more calories than if you ate at home?

It's not a good deal when it means you have to find an extra hour running off those calories! In order to be a smart consumer and promote a cancer fighting immune system, be sure to follow the 10 tips for healthy eating at restaurants.

Here are the final 5: (The first 5 can be found in Part I).

6. Keep portions SMALL! I cannot stress enough how much portion size makes a difference. Typically at restaurants, the portions of meat and starch are much too large and the portion of vegetables are small or non-existent.

Want to see how portion sizes have changed over the last 20 years? Check out this Portion Distortion Quiz! Two simple ways to cut the portion size is to order a kid's size (without the cookie!) or split the meal with someone else.

7. Stay away from refined "white" grains. That means avoiding sweetened, sugary drinks like sodas and sweet tea. If you're really smart, you might replace the white rice or white pasta with a veggie for the side dish. Also, if you must have desert, share one with everyone at the table!

8. Balance the rest of your day. There's not a whole lot you can do with how the food is prepared, so make sure that the rest of your day is low sodium, full of fruits and vegetables and certainly don't starve in anticipation of eating out. That is a sure fire way to overeat!

9. Eat a healthy snack before going out. Sometimes by the time I get to a restaurant, I'm so hungry that there's no chance that I will a good decision. One way I fight against this scenario is to eat a healthy snack like fruit or veggies with dip BEFORE I head out.

Here is a printable list of healthy snacks.

 
10. TAKE A WALK!! To make sure that you provide your body with the metabolism to process the meal you eat, be sure you get some sort of physical activity in that day. Sweating will help rid your body of the extra sodium and the muscle building will help burn the extra calories you eat.

Make your health more important than a Meal Deal!

- Julie

It used to be that eating out was a special occasion. Now, the average American eats out 6 times a week. If you eat out frequently (more than 3 times a week), then restaurants are providing you with a significant source of nutrients!

Unfortunately, restaurant foods are typically high in calories, fat and sodium and low in beneficial nutrients like vitamins, phytochemicals and fiber. This article will help you make choices when you eat out to minimize the amount of damage to your body.

1. Avoid Buffets! Research has told us that when people are offered a variety of food at one time, they eat more. Research has also showed that when people are offered large amounts of food at a time, they eat more.
   
   Buffets are the worst of both worlds! They offer a wide variety of large quantities of foods. This is a deadly combination when it comes to health. If you have to go to a buffet, order a meal rather than paying for the buffet. Contrary to instinct, it is NOT a good deal to get an abundance of calories for cheap. Those calories are going somewhere, and it might as well not be on your waistline!
   
   
2. No matter where you go, there is a "best" choice (or two!). Don't get caught up in the defeatist mentality that there's nothing good to choose from so you might as well get the burger, fries and biggie soda! No matter where you are, find the best choice. It might be a few sides that you order instead of a meal.
   
   
3. Get the Nutrient guide. Don't play dumb when you order. Know what you're getting when you get it. Almost all fast food restaurants have nutrition information in the store or online. Many chain restaurants also have their nutrition information online.
   
   Check it out before you go so that you know what you want to order before you get there. Another option is to purchase a restaurant guide from a bookstore or online. My favorite is Calorie King.
   
   
4. Look for the "Light" Menus. Maybe the restaurant you chose didn't have the nutrition information. They might have a icon on the menu to indicate the healthier items. [Just as a note, if it's marked as low carb, it's not likely to be healthy. Many times it is an excuse to sell you a high fat meal with "no carbs"].
   
   If you don't see signs of healthy options, ask your server what options they have that are healthy.
   
   
5. Avoid foods described as "fried", "creamy", "cheesy", or "rich". These words are very appetizing, which is why it's on the menu! Marketing professionals pay a lot of money to know what sounds best and helps grease the money out of your wallet! These are just fancy terms for "fatty".

Stay tuned for the Part II, where you will get the next 5 tips!

- Julie

There seems to be a lot of misinformation on the internet and through word of mouth regarding cancer and how sugar and insulin interact with tumors. I've even heard bad information passed from health care providers on to cancer patients. When it comes to sugar, insulin and cancer you have to know the facts!

Insulin Basics

Insulin is a protein hormone produced in your body. After eating any kind of carbohydrate (found in desserts, sweetened drinks, fruits, milk, grains and starchy vegetables), the pancreas produces insulin to move glucose (blood sugar) from the blood into cells all over the body. Glucose is what gives our cells energy to work; they cannot function without it.

If the cells do not respond to insulin, then the pancreas compensates by making even more insulin in order to force the cells to respond. As time goes on, it can take more and more insulin for the cells to take in glucose. In many undiagnosed pre-diabetes cases, blood sugars can measure normal but insulin levels are high.

Some people will get their insulin levels checked to see if they are high. Sometimes that can be helpful in knowing if the blood sugars are normal because the body is functioning correctly or if it's because there is extra insulin being produced. However, it's unlikely that your doctor would check your insulin level unless you have a family history of diabetes or signs of blood sugar problems.

Sugar and Cancer

I've done topics on this before ('Does Sugar Feed Cancer Part I and Part II). But there is constantly new research coming out that can help us see the bigger picture. It is still true that sugar does not directly cause cancer and removing sugar from a person's diet won't prevent cancer.

The problem with sugar is when we eat the not so healthy sugar foods like sodas, sweet tea, cakes, cookies and fruit flavored drinks. High sugar foods are absorbed quickly and cause insulin to rise quickly. This 'spike' results in cells using the sugar for energy or storing it as fat.

When someone consumes excessive amounts of empty calories, the fat builds up and insulin resistance can occur which increases risk of pre-diabetes, diabetes and cancer.

Types of Sugar

The type of carbohydrate consumed makes a big difference when it comes to insulin response. By choosing healthy carbohydrates, like whole grains, low-fat milk, whole fruits and vegetables, you can avoid an insulin spike because these foods come with other nutrients like fiber, vitamins, minerals and phytochemicals that assist the body in metabolizing the food.

The Bottom Line

Your choices in carbohydrates and sugars can make a big difference in the health of your body. Switch to whole grain breads, cereals, rice and pasta along with eating plenty of fruits and vegetables. And when you choose a beverage, pick one that's not sweetened with any forms of sugar. Learn to appreciate the flavor of an unsweetened tea or plain old water!

Stay sweet!
- Julie