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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

Cranberries are not just holiday berries!

Cranberries, as well as blueberries have many cancer fighting properties. According to the American Institute for Cancer Research (my favorite cancer nutrition research organization!), cranberries may be small but they contain a wealth of health protection.

Not only are they 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 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

Cranberry Muffins (Recipe from www.aicr.org)

I made these muffins over the weekend, below is picture proof that I did it! Unfortunately, my dog stole 3 muffins this morning and threw them up. My taste buds and stomach loved them but DON'T FEED THEM TO YOUR DOGS, haha!



Preheat your oven to 400 degrees.

Ingredients:

• Non-stick canola oil spray
• 3/4 cup whole-wheat flour
• 3/4 cup all-purpose flour
• 1/2 cup fine yellow cornmeal
• 1/2 cup sugar
• 4 tsp. baking powder                                       
• 1/2 tsp. salt
• 1/4 tsp. baking soda
• 1 cup nonfat plain yogurt
• 1/2 cup skim milk
• 4 Tbsp. canola oil
• 1 egg, lightly beaten
• 1 tsp. vanilla
• 1 cup fresh or frozen cranberries

1. Spray a 12-cup muffin tin with non-stick cooking spray.
2. In a large bowl, combine flour, cornmeal, sugar, baking powder, salt and baking soda.
3. In a medium bowl, combine the yogurt, milk, oil, egg and vanilla extract.
4. Add the yogurt mixture to the flour mixture. Stir until just combined. (Don't overmix.)
5. Stir in cranberries. (Note: I added crushed walnuts - about 1 cup - at this point).
   

Spoon the batter into the prepared muffin tin cups and bake for 20-25 minutes, until a toothpick inserted in the center of a muffin comes out clean.

Enjoy!

- Julie

[References:

1. www.aicr.org
2. http://www.phytochemicals.info/plants/cranberry.php
3. http://jn.nutrition.org/cgi/content/abstract/137/1/186S]

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Should I Snack?

I get the question a lot:  Is it better to have 3 meals and no snacks, or 6 small meals a day? As you may guess, there really isn't a simple answer. Here's what we know.

When it comes to weight control, the bottom line is calories-in vs. calories-out. If you eat more calories than you burn, then you will gain weight. You could do that with 3 large meals or with 6 small meals.

For general health and wellness as well as disease prevention, I think a regular eating schedule is the best bet. For me that usually involves eating breakfast within 2 hours of getting up, along with having snacks in the mid-morning before lunch and in the afternoon before dinner. Most of the time, you will need a snack if you are going more than 4 hours between meals.

We have all been in the situation where we've waited too long to eat and haven't had a snack. When it comes to the next meal you are so hungry you think you might eat your arm! Or as I say it, "my stomach is eating itself!" I try to avoid putting myself in this situation because as a result I often overeat the next meal.

Snacks can help by making sure that you don't get so hungry that you make a poor decision at your meal time.

Is There Such a Thing as a Healthy Snack?

When you choose to snack, it's important that you make a healthy choice. Of course there are many healthy snacks. However, they don't usually involve chocolate, potato chips, or ice cream. And they rarely come from a vending machine! Remember that snacking is an opportunity for you to get more healthy phytochemicals in.

From reading my blog, you probably remember that phytochemicals come from plants. So eating snacks from the fruit, vegetable, whole grain, nut or bean group will add in more phytochemicals to your day. Here are some healthy snacks that I make sure to keep at home and at work:

• Whole Grain Fig Newton's
• 100 Calorie Pop-Corn Packs
• Peanuts
• Raisins
• Fresh Fruit
• Low Sodium v8
• Yogurt
• Wasabi and Soy Sauce Almonds
• Carrots with Dip

Or you can print this list out for your fridge or work bulletin board:

Healthy Snacks.doc

Be sure to keep stocked up with your healthy snacks. When you're in a hurry and don't have a meal planned, it just takes 3 or 4 snacks and that can be your meal. Be sure to put these on your grocery list that I recommended in my previous blog and you will be set!

Happy and Healthy Snacking to You!
-Julie