Recently in Cancer Prevention 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

I bet quite a few of you have been wondering what's up with quinoa (prounounced "Keen-Wah"). Quinoa has become popular over the last few years because it has more protein than any other member of the grain family. In fact, it can contain up to 50% more protein than common grains and is higher in many other nutrients as well!

Quinoa: Whole Grain or Not?

Interestingly, quinoa is considered a "pseudograin".  Pseudograins, like aramanth, flaxseed and buckwheat, are technically not grains as they come from a broad leaf plant.  Our more familiar wheat, corn, rice and oat grains come from a grass plant.

Quinoa is actually a fruit! However, nutritionists still consider it a grain and in its unprocessed form is considered a whole grain.

Nutrient Profile of Quinoa

There are many different varieties of this grain including white, sweet, red and black. Although different varieties will have slightly different nutrition, they are all a great source of protein at over 8g per cooked cup, which is 16% of the daily value!

Quinoa also contains:

• Saponins (a phytochemical)
• 15% of the daily value for Iron
• 5 g fiber per cooked cup
• 30% of daily value for magnesium
• 28% of daily value for phosphorus
• 58% of daily value for manganese
• 18% of daily value for folate
  
• > 10% of daily value for thiamin, riboflavin, vitamin b6, zinc and copper

Cancer Dietitian's Favorite Quinoa Recipe:

This is my favorite Quinoa recipe. I must admit, I got it from Whole Foods! You can alter the ingredients however you want!

Quinoa Salad:
Serves 4 to 6

Ingredients
1 cup cooked corn
1 1/2 cups cooked and chilled quinoa
1 15-ounce can black beans, drained and rinsed
1 cup sliced jicama

(if you don't know what this is, ask your produce person! You will need to cut off the skin before slicing it, and it adds a great crunch!)

1/2 cup walnut halves & pieces, toasted

(or not toasted)

2/3 cup Feta cheese crumbles 

(if you like feta; I personally leave this out)

1/2 cup roasted red peppers, sliced

(check the pickled section)

Chipotle Ranch dressing

(I buy the 365 brand; it complements the other ingredients and renders a great flavor!)

3 cups washed and dried spinach

Instructions:
To prepare corn, take 2 ears corn, grilled in husk, then cut free from cob (sometimes I just heat frozen corn!)
To prepare quinoa, boil with 2:1 water to quinoa, just like rice

Gently toss corn, cooked quinoa, black beans, jicama, walnuts, feta cheese and roasted peppers together with about 2/3 cup dressing in a large bowl. Arrange spinach on a large platter and top with quinoa mixture.

Enjoy!! Next article I will have more on quinoa and how you can use it in your existing recipes!

- Julie

Click here to see the first two Cancer Prevention Tips for Women!

3. Get Screened!!

I cannot say enough about the importance of screening. For example, colorectal cancer is considered THE MOST PREVENTABLE CANCER because a screening colonoscopy can usually find a pre-cancerous polyp before it turns into cancer. Unfortunately, many women are not getting this important screening. 

Here is a list of screenings for various cancers and when women should get them:

• Breast Cancer - All women should do monthly self breast exams. Starting at age 40, get your annual mammogram and clinical breast exam. If a woman is at very high risk (due to genetic risk or family history), she may need an annual MRI.
  
• Cervical Cancer - By the age of 21, all women should have annual Pap tests. Consider getting the HPV vaccine.
  
• Colorectal Cancer - Have a screening colonoscopy at least every 10 years. Depending on family history and polyp risk, women may need to be screened every 5 years.
  
• Oral Cancer - Have an oral cancer screening by your dentist every year.
• Skin Cancer - Have a whole body skin check by a doctor every year.
  

Cancer Prevention Recipe: Spicy Chicken over Potatoes

Here is a recipe that I made this week. It was surprisingly good! Of course, you can made any additions and subtractions to fit your taste. I had fresh jalapenos from my garden, so I went ahead and used them. Yum!

Ingredients:

• red potatoes (enough for 3-4 people)
• 1 head of broccoli
• 1 pound of chicken breast or tenderloin
• cooking spray
  
• salt
• pepper
• 2 jalapeno peppers
• non-fat plain yogurt
• Dijon mustard

Directions:

1. Carefully dice jalapeno peppers (I have to wear gloves to cut them or else I can't wear my contact lenses for 3 days!)
   
2. Wash potatoes, pierce multiple times with fork and put in microwave for 8 minutes (or bake, which takes much longer!).
3. Bake chicken in the oven (or toaster oven) at 350 degrees. I coat the pan with cooking spray and sprinkle salt and pepper on both sides of chicken. Cook until done (tenderloins will take less time than chicken breast).
   
4. While potatoes and chicken are cooking, cut broccoli into bite size pieces. Steam broccoli in a steamer, stir fry pan or microwave.
5. Once chicken is cooked, cut it into small bits, add enough yogurt to coat chicken, add Dijon mustard to taste and mix in diced jalapenos. (I probably used 1 cup of yogurt and 1/4 cup of mustard).
6. Serve in a bowl with potatoes cut open on the bottom, covered with chicken mixture and topped with broccoli.

This was great the next day for lunch too! Just heat up all 3 parts and serve as leftovers.

Enjoy!
- Julie

When most women think about cancer, they think PINK for breast cancer. It's true that 1 in 8 women will be diagnosed with breast cancer. However, there are other female and non gender specific cancers that women need to have on their health radar as well!

The good news is that for many cancers we have good information on how to reduce risk and therefore delay or prevent a diagnosis of cancer. Here are 3 important things that all women need to know about cancer prevention.

1. The Don't List!

I usually like to focus on the positive, but there are a few things that women definitely need to avoid to keep their immune systems strong and lower their risk of cancer. To get the negative over with, here are the things to avoid!

• Tobacco. Tobacco not only increases risk for lung cancer, but throat, mouth and esophageal cancer as well, not to mention the increase in heart disease, and emphysema. Plus, if you smoke tobacco, you are increasing the cancer risk for your friends and family who are breathing in the second hand smoke.
• Sun. Some sun is good for you (10 - 15 minutes/day), but if you have to go out in the sun for any longer, be sure to use sun screen and wear protective clothes. Don't forget to cover your kids too!
• Unsafe Sex. HPV (human papillomavirus) - a sexually transmitted disease - is known to increase a woman's risk for cervical cancer. Women need to be smart about controlling their exposure to HPV. A vaccination is now available so parents and young women should talk to their health care professionals about being vaccinated.
  
• Excess Alcohol. Alcohol is known to increase risk for throat and mouth cancers and may increase risk for breast cancer. It is suggested that women not exceed 1 drink per day. (1 drink = 12 oz. of beer; 5 oz. of wine and 1 oz. of liquor). If you save all your drinks for the weekend, that's not healthy either!

2. Prevent Cancer Every Day!

One of the most important factors to your cancer risk are the things that you do (or don't do) every day. Eat and Exercise! or Food & Fitness as I like to say! You might not realize that experts think 1/3 of ALL cancers are thought to be related to the food we eat and fitness level we maintain.

Some foods can decrease cancer risk while other foods increase it. The most important thing is to make sure you have plenty of plant foods every day (focus on those fruits and veggies!) without consuming too many calories.

The other part of your everyday cancer prevention plan is to get at least 30 minutes of physical activity each day. It doesn't have to be all at once, but by the end of the day, you want those minutes to add up.

Don't have time during the week to exercise? Make the most of your weekends! Go for a long hike or bike ride to make up for less time exercising during the week.

Stay tuned for Tip #3 and a cancer fighting recipe in my next post! Click HERE to sign up for our e-newsletter and have these posts emailed to you!

Want to know what other Dietitian's are saying about women's health? Check out the RD Blogfest topics below!

Stay Healthy!
- Julie

Angela White at Blisstree's Breastfeeding 1-2-3 - Helpful Skills of Breastfeeding Counselors
Angie Tillman, RD, LDN, CDE - You Are Beautiful Today
Anthony J. Sepe - Women's Health and Migraines
Ashley Colpaart - Women's health through women
Charisse McElwaine - Spending too much time on the "throne?"
Danielle Omar - Yoga, Mindful Eating and Food Confidence
Diane Preves M.S.,R.D - Balance for Health
Joan Sather - A Woman's Healthy Choices Affect More Than Herself
Laura Wittke - Fibro Study Recruits Participants
Liz Marr, MS, RD - Reflecting on Family Food Ways and Women's Work
Marjorie Geiser, MBA, RD, NSCA-CPT - Healthy Women, Healthy Business: How Your Health Impacts a Powerful Business
Marsha Hudnall - Breakfast Protein Helps Light Eaters Feel Full
Michelle Loy, MPH, MS, RD - A Nutritionista's Super Foods for Super Skin
Monika Woolsey, MS, RD - To effectively work with PCOS is to understand a woman's health issues throughout her life
Motherwear Breastfeeding Blog - How breastfeeding helps you, too
Rebecca Scritchfield, MA, RD, LD - Four Keys to Wellness, Just for Women
Renata Mangrum, MPH, RD - The busy busy woman
Robin Plotkin, RD, LD - Feeding the Appetites of the Culinary, Epicurious and Nutrition Worlds-One Bite at a Time
Sharon Solomon - Calories, longevity and do I care
Terri L Mozingo, RD, CDN & D. Milton Stokes, MPH, RD, CDN of One Source Nutrition, LLC - Crossing the Line: From Health to Hurt
Wendy Jo Peterson, RD - Watch Your Garden Grow

Sweet Potatoes and Yams

Sweet, Savory, and Healthy....who ever thought that would be a combination!  The sweet potato is something that should not just be eaten during the holidays piled with sugar and marshmallows!

Sweet potatoes come in different varieties. Skin and flesh colors range from cream all the way to a dark pink or purple.  As usual, the darker the color the more nutrients! in this case, the darker varieties have more cancer fighting carotenoids (FYI, there are more than 600 different carotenoids!). 

Don't be confused between sweet potatoes and yams. Yams are a total different type of vegetable and have different nutritional value.  In the American grocery store, the "yam" refers to the soft variety of sweet potato. At an international store, you might find the real yam.

One of the World's Healthiest Foods!

Sweet potatoes are an excellent source of vitamin A in the form of beta-carotene, a very good source of vitamin C, and a good source of potassium, vitamin B6 (pyridoxine), iron, manganese, lutein, zeaxanthin and copper. They are on the Worlds Healthiest Foods list, so make sure they are on your shopping list! 

One of the best things about this vegetable is that for a medium sized potato (5 in. long and 2 in. diameter), it's only about 95 calories, not to mention all the vitamins, minerals, and phytochemicals it has too.  Don't forget to eat the skin with these, as it has three times the amount of nutrients compared to the flesh.

Here's a recipe to get you started! Put them in the oven and do 45 minutes of exercise, then come back and finish the recipe!


Stuffed Baked Sweet Potatoes with Pecans
(from http://allrecipes.com )

Serve it with a salad and some chicken or black beans, and you have a healthy dinner!

Ingredients

• 6 medium sweet potatoes, washed and scrubbed
• 2 tablespoons margarine, softened
• 1 (8 ounce) can crushed pineapple, drained
• 1/2 cup pecans, chopped

 
Directions

1. Preheat oven to 375 degrees F (190 degrees C).
2. Arrange the sweet potatoes on a baking sheet, and bake in preheated oven for 1 hour.
3. Cut a slit into the top of each potato.  Make sure you protect your fingers; the potatoes will be hot! Carefully scoop out the pulp from the potato, leaving the skins intact; place the potato in a large bowl. Add the margarine and pineapple to the potato and stir together. Stuff the potato mixture back into the reserved potato skins. Sprinkle the pecans over each potato.
4. Return the stuffed potato skins to the oven; bake another 12 minutes.
   

In the next post, you'll find more recipes as well as information on buying and storing these nutrition powerhouses! Thanks to my nutrition intern, Maria for the content on the sweet potato posts. I definitely needed some new inspiration!

- Julie

 

Microwave Exercise

Many people think that exercise doesn't count unless it's 30 minutes at a time. THAT IS NOT TRUE!! Any amount of exercise is good for you no matter how long or short you are doing it.

One of the groups of survivors that I work with recently did a series called "Setting Your Exercise Goals: Making Your Good Intentions a Reality".

One of the things that we identified in the group was what types of exercise you can do in as little as 2 or 3 minutes, or the amount of time you might be waiting for the microwave.

Here are some quick exercise ideas:

• Push-ups (on the wall or counter works just fine!)
• Calf raises (from a standing position, raise up on your tiptoes - try it without holding on to the counter and it's even harder! To make it more intense, squeeze your glutes while you raise your heels off the ground!)
• Take cans in and out of the top shelf of the cupboard. (the heavier the better!)
• Walk the stairs in your house until the microwave beeps
• Jump rope (without the jump-rope!)
• Write the ABC's with your foot. (Note, you cannot write the ABC's with your foot on the ground - try balancing on one foot while doing the ABC's with the other. Or you can do them seated.)
  

Those should get you started! Every 3 minutes will add up. Just find 10 times a day that you can do these and you are doing 30 minutes of exercise! You'll be surprised about how sore you can get in 3 minutes!

I'd love to hear what you do for exercise while the microwave runs!
- Julie

"Why bother eating whole grains anyway? White bread and white rice are so good. Whole wheat bread, brown rice and whole grain pasta can be so bitter and gritty, yuck! "

That is the argument I hear often! Most people really want to eat white grains and still get the benefit of whole grains!

What is a Whole Grain?
The term "whole grain" means that all three parts of the grain (germ, bran and endosperm) are included. Refined, or "white" grains usually have the bran and germ removed, leaving only the starchy endosperm.

Whole-grain foods include wheat breads, rolls, pasta and cereals, oatmeal, popcorn, wild rice, corn tortillas, corn, kasha (roasted buckwheat), couscous and tabouleh (bulghur wheat).

The bottom line on whole grains is that they are downright better for your health! They are better for your colon, your immune system, and reduce your risk for chronic disease.

Studies consistently find that whole grains are more protective than refined grains in the prevention of chronic disease. Evidence also shows that foods containing dietary fiber, like whole grains, can decrease your risk of developing colorectal cancer.

Also, for those interested in losing weight or preventing weight gain, limiting energy dense foods and eating a predominantly plant-based diet rich in vegetables, fruits, whole grains and beans can help with weight maintenance and may decrease your risk of developing cancer.

What's in a Whole Grain?

What is in whole grains that are so good for you? Here is a short list of the nutrients that make whole grains so beneficial:

• iron
  
• thiamin
  
• niacin
  
• riboflavin
  
• vitamins
  
• trace minerals
  

They also include a variety of phytochemicals. Phytochemicals protect cells from the types of damage that may lead to cancer. The following are found in whole grains:

• phenolic acids
  
• lignans
  
• phytic acid
• phytoestrogens
• antioxidants
• saponins
  

Grains are also rich sources of oligosaccharides and resistant starch, carbohydrates that function like dietary fiber and enhance the intestinal environment to help improve immune function.

All the reasoning in the world is not going to make a whole grain taste like a white grain though! My advice to you is to slowly add whole grains in. You CAN change your taste buds so that you start to like the whole grains... it just takes time!

Try this recipe as a quick, easy and tasty way to include a whole grain this week!

Whole Grain Recipe: Spinach and Chicken Couscous

This is a one dish meal! I made it last night and we very much enjoyed it!

Ingredients:

• 2 cups cooked, chopped chicken (I used leftover baked chicken that I had made the night before)
• 5 cups fresh spinach (mine was from the garden!)
• 1/4 cup chopped walnuts or pecans
• 1 cup whole wheat couscous (most couscous is white grains, so make sure you find the whole grain)
  
• 1/2 cup sliced fresh basil

Instructions:

1. Follow directions for cooking couscous.
2. While couscous is cooking, spray a pan with cooking spray and cook chopped nuts in pan for 3-5 minutes until toasted
3. remove nuts from pan, add chicken and spinach and cook until spinach is wilted (3-5 minutes)
4. Add nuts, basil and couscous to chicken and spinach.
   
5. Salt as needed, stir and serve! 

I hope you enjoy it!
- 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
   

Did you know that less that 50% of people who should be screened for colorectal cancer are getting an appropriate screening? Screening for colorectal cancer is actually something that could lead to PREVENTION of the disease.

Colonoscopy's can help doctors find a possibly cancerous polyp BEFORE they turn into cancer.

Screening Facts:

• Everyone should be screened starting at age 50 (45 years old for African Americans) even if you don't have symptoms. For those with a family history of cancer, talk with your doctor to see if you need to be screened sooner.
• Doing the prep before your colonoscopy is essential in having the procedure as accurate as possible.
• Choose a doctor who has a good reputation (i.e. they do a lot of colonoscopy's and do them well!)
• Any screening is better than no screening!
• No screening can give you a 100% guarantee that you won't get cancer.

 Colon Cancer can happen at any age, so be sure that you know the symptoms.

Symptoms:

Contact your doctor if you have any of the following:

• Blood in the stool
• Weight loss for no reason
• Abdominal discomfort
• Prolonged diarrhea or constipation for no reason
  

Lifestyle Choices to Prevent Cancer:

Making healthy choices every day can improve your general health and may help reduce your risk of colon cancer.

1. Be physically active every day,
2. Limit red and processed meat to no more than 18 oz. per week,
3. Drink alcohol in moderation or not at all,
4. Maintain a healthy weight and consume 30 grams of fiber daily through whole grains, fruits, vegetables, nuts, seeds and beans.

How You Can Help!

Are you over 50? Do you know someone over 50? Are you African American and 45 years old or over? Do you know an African American who is 45 years old or older?

HELP THEM PREVENT COLON CANCER and remind them to get their screening colonoscopy!!

- Julie