Download - #3 Cancer Prevention
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Michelle Shulfer
UW-Stevens Point
School of Health Care Professions
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Overviewy Cancer statistics
y Whats changed?
y Can cancer be prevented?y Nutrition link to cancer prevention
y Super foods
y Organic debate
y Start a plan of action
y Recipes
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Cancer Statisticsy Cancer is the 2nd leading cause
of death in the U.S.
y
>1.4 million new cases per yearin the U.S.
y Lifetime risk:y Men: slightly less than ½y Women: slightly more than 1/3
y Relative risk:y Measures the strength of the
relationship between riskfactors & a particular cancer
y Breast Cancer
Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. p. 55
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So what has changed?y Changes in farming practices
y Increased sugar consumption (cane, beet sugar, corn syrup,
etc.)
Servan-Schreiber MD,D. (2008).
AntiCancer: Anew way of life.p. 60
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Glycemic IndexHigh Low
y Sugar (white or brown), honey,syrups
y White/bleached flours, whiterice, white pasta, muffins,croissants, puffed rice cakes
y Potatoesy Cornflakes, Rice Krispies, most
bleached & sweetened breakfast
cerealsy Jams & Jellies, fruit syrup, fruit
cooked in sugary Sweetened drinks, fruit juices,
soday Alcohol when consumed
without food
y Natural sweeteners: Agave nectar,stevia, dark chocolate (>70% cocoa)
y Mixed whole grain cereals, multigrainbread (not just wheat), sourdoughbread, Basmati rice, mutigrain pasta,oats, quinoa, millet, buckwheat
y Lentils, peas, beans, sweet potatoes, yams
y Oatmeal, All-Bran, Muesliy Fruit in its natural statey Water flavored with lemon, thyme, or
sagey Green tea (w/o sugar), sweeten with
agave nectar if neededy Red wine (1 glass) with a mealy Garlic, onions, shallots
www.glycemicindex.com
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What else has changed?y Bleached flour (white bread, pasta, etc..)
y Reducing these 2 factors alone has a rapid effect on the
level of insulin & IGF in the bloodalso yields healthierskin!!
y Use of vegetable oils
y These provide none of the nutrients our bodies needto function properly, but they do directly feed thegrowth of CA.
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Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. p. 70
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What Causes Cancer?y Carcinogens
y Pesticides
y Pollutantsy Food additives
y Burnt foods
y Heredity
y Genetic Mutations
y Stress
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Tumor Growth
Genentech BioOncology, 2009
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Angiogenesisy Greek origin, Angio = vessel &
Genesis = birth
y Surgeon, Judah Folkmans cancer
theory:y Microtumors cannot change into
dangerous cancers withoutcreating a new network of blood vessels to feed them
y Tumors produce angiogenin forces vessels to approach thetumor & sprout new branches
y New tumor cells that metastasesare dangerous only when they areable to attract new blood vessels
y Large primary tumors preventdistant CA cells from becomingtoo important by producingangoistatin - blocks the growth of new blood vessels
Tumors simply cannot grow if they doesnt succeed in diverting blood vessels for their own use.
Genentech BioOncology, 2009
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Angiostatiny Preventing the creation of new blood vessels
brought regression of existing tumors
y
Angiostatin didnt affect existing vessels
y Did not attack healthy cells no toxic sideeffects
y It is essential to seek protection against
toxins that encourage tumor growth
y Detoxification is absolutely necessary today!Genentech BioOncology, 2009
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Angiostatin studyy Michael OReilly, researcher & surgeon joined
Folkman
y 1994 - 20 mice grafted a virulent CA that spreadaggressively & rapidly in the lungs once the primary tumor was removed.
y Removed the tumor, gave ½ of the mice angiostatin,others ½ nothing and a few days later began to showdisease
y Mice with angiostatin lungs looked pink & healthy
y Mice w/o angiostatin lungs devoured by CA
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Can Cancer Be Prevented with Proper Nutrition?y E vidence suggests that ~1/3 of the cancer deaths will be related to
being overweight or obese & physical inactivity.
y
For the majority of Americans who do not use tobacco, dietary choices & physical activity are the most important modifiabledeterminants of cancer risk. American Cancer Society. (2007). Nutrition & cancer. para.1
y Factors that affect cancer risk related to nutrition:y Food types
y Food preparationy Food variety y Fat contenty Portion sizesy Overall dietary balance
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Let food be thy medicine, thy medicine shall be thy food.
- H ippocrates
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At least 30% of all cancersare believed to have adietary component. p. 64
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Blueberries***y Blueberries are a nutrient powerhouse!!
y 1 serving contains as many antioxidants as 5servings of carrots, apples, broccoli, or
squash.
y 2/3 cup has the same antioxidant protectionas 1,733 IU of Vit. E and more protection than1,200 mg of Vit. C.
y Contains: phytonutrients, carotenoids, fiber,
Vit. C & E, manganese, magnesium, iron,phytoestrogen, & more!
y Alternatives: purple grapes, cranberries,boysenberries, raspberries, strawberries,currants, blackberries, cherries, etc.
Try to eat 1-2 cups daily
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Oats/Whole Grainsy Reduces the risk of developing 20 types of
cancery Eat: 5-7 servings per day y
How much is a serving?y 1 slice bread, 1 small roll, or 1 muffiny ½ c cooked cereal, rice, or pastay 5-6 small crackersy 1 small tortillay ½ hamburger roll, bagel or English muffiny
1 serving of cold cereal (depends on type check label)y Alternatives: Wheat germ, ground flaxseed**, brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, yellowcorn, wild rice, couscous
y Contains: Fiber, manganese, selenium, & phytonutrients
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Flaxseeds***y Best source of plant derived omega-3 fatty acids
y Seeds must be ground
y Eat: 2 Tbsp daily y Contains: Fiber & Lignins
y Super breakfast: oatmeal with raisins, cranberries, orblueberries, sprinkled with flaxmeal & toasted wheat
germ
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Wheat Germ**y 2 Tbsp contains:
y 4 g protein
y
2 g fibery Vit. E (1/3 daily
allowance)
y B vitamins
y Manganese
y Seleniumy Omega-3 fatty acids
y Phytosterols - reducecholesterol absorption
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How to get 15 g of whole grain/dayy Buy only whole grain bready Substitute brown rice for white ricey Buy whole grain crackers for snacksy Get rid of refined, highly sugared breakfast cereals
y Use whole grain tortillas & pita wrapsy Add oatmeal to stuffing, meatballs, & meatloaf
y Examplesy ½ c oats 9 gy Post Shredded Wheat N Bran (1 ¼ c) 8 gy 2 Tbsp flaxseed 7 gy 1 slice Bran for Life bread 5 gy 2 Tbsp wheat germ 2 gy ½ cooked brown rice 2 gy ½ c cooked yellow corn 2 g
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How to read a bread/cereal labely List of ingredients should begin with the word whole
y Look at the Nutrition Facts. The fiber content should
be at least 3 g per serving for bread & cereal.y Buying & cooking whole grains
y Be sure the store has a good turnover so grains are fresh,bins covered & clean
y Store in airtight containers, cool place (refrigerator)
y Toast heat in nonstick pan over low heat until justfragrant & they become darker
y Keep in fridge 2-3 days or they freeze well
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Wild Salmon***y Contains: Marine-derived omega-3 fatty
acids, B vitamins, selenium, Vit. D, protein
y Optimum balance of essential fatty acids:1-1 or 4-1 omega 6 to omega-3
y Too much omega-6 promotes andinflammatory state
y Good fats: monounsaturated (olive oil,canola oil)
y Bad fats: saturated (found in red meat &full fat dairy products) and trans fats(partially hydrogenated
y Critical dietary fats: polyunsaturatedfatty acid (omega-6 & omega-3) our body cannot manufacture them
y Eat: 2-4 servings per week
y Alternatives: Alaskan halibut, cannedalbacore tune, sardines, herring, trout,sea bass, oysters, & clams
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How to get enough omega-3 &
omega-6 f atty acids in your diet?y Use omega-3 enrighed eggs
y Cook with canola oil
y
Eat soy nuts & walnutsy Sprinkle wheat germ on cereal & yogurt, use it in
baking
y Eat wild salmon or its sidekicks 2-4 times per week
y Look for salad dressings with some soybean or canolaoil
y Use ground flaxseed in muffins, breads, & pancakes
y Avoid processed & refined foods
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Beansy Green beans, peas, lentils, chickpeas, dried beans, etc.
y Eat 4, ½ cup servings per week
y Contain: low-fat protein, fiber, B vitamins,magnesium, lignins
y Lignings have estrogen
like properties
y May reduce risk of cancersrelated to estrogen levels (breast)
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Afraid of the inevitable?y Soak beans before cooking, rinse, boil for 2-3 minutes.
Turn off heat, let soak a few hours. Pour off liquid, add
fresh water, continue cooking. This releases theindigestible carbohydrate in the beans making themeasier to digest.
y Beano
y
Pressure cook beansto speed the process
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Broccoliy Eat: ½-1 cup daily y Broccoli spouts (100xs more
powerful)y Alternatives: brussel sprouts,
cabbage, kale, turnips, cauliflower,collards, bok choy, mustard greens,swiss chard
y Contains: Sulforaphane , indoles,folate, fiber, calcium, Vit. C, Beta-carotene, lutein, Vit. K, iron
y
Compound found in broccoliprevents the development of tumorsby 60% & reduced the size of tumors by 75% ???
y Raw vs. cooked?y Raw more vit. Cy Cooked makes carotenoids more
available
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Orangesy Eat: 1 serving daily
y Alternatives: lemons, grapefruit,
kumquats, tangerines, limes
y Contains: Vit. C, fiber, limonene, polyphenols, pectiny Vitamin C
y protects against nitrosamines - cancer causing agents found in foodthought to instigate cancers of the mouth, stomach, & colon
y ~ 1/3 of Americans consume <60 mg/day
y Adult males need 90 mg/day, females need 75 mg/day y Frozen OJ is higher in Vit. C than ready to drink OJ
y Pulp has 2xs more Vit. C than the peel, 10xs more than the juice
y Marginal Vit. C has been linked to an increase in many causes of mortality especially cancer & cardiovascular disease
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y
Foods that contain Vitamin Cy Lg yellow pepper 341 mg
y Lg red pepper 312 mg
y Lg orange 238 mg
y Lg green 132 mg
y 1 cup raw broccoli 79 mgy 1 c fresh sliced strawberries 97 mg
y 1 c cubed papaya 87 mg
y 1 navel orange 83 mg
y 1 med. Kiwi 70 mg
y 1 c cubed cantaloupe 59 mgy 1 c fresh OJ 124 mg
y 1 c OJ from concentrate 97 mg
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y Pectin
y contains antagonists of growth factors
y possibly decreasing the growth of tumors
y shown to inhibit the metastasis of
prostate & melanoma cancers in animals
y Orange peel
y Limonene
y Stimulates antioxidant detoxification enzyme system helping to stop cancer before it begins
y reduces the activity of proteins that can trigger abnormal cellgrowth
y can cause regression of tumors
y Orange peel has the most, followed by fresh squeezed OJ & juice with pulp (frozen is better than ready to drink varieties)
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Citrus
Flavonoids
Antioxidant
Antimutagenic
Inhibits cancer cell growth
Strengthens capillaries
Anti-inflammatory
Antiallergenic
Antimicrobial
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How to get some orange in your lifey Eat an orange, tangerine, or clementine daily
y Add mandarin oranges to a spinach salad
y Add OJ to a fruit smoothie
y Keep orange & lemon zest in your freezer put incakes, cookies, muffins, drinks, sprinkle on yogurt,fruit salads, chicken salad, or use in hot tea
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Pumpkiny It's a fruit!
y Eat: ½ cup most days
y Alternatives: carrots, butternut
squash, sweet potatoes, orange bellpeppers
y Contains: alpha-carotene, betacarotene, high fiber (1/2 c. = 5 g of fiber), Vit. C & E, magnesium,pantothenic acid
y Beta-Carotene - antioxidant & anti-inflammatory properties
y Alpha-carotene slows the signs of aging
y Carotenoidsy Deep orange, yellow, or red-
colored, fat-soluble compoundsy Protect the plant from sun damagey Protect us from free radicalsy Modulate our immune responsey Enhances cell-to-cell
communicationy Stimulates production of natural
detoxification enzymesy Protects the skin & eyes from UV
raysy Decrease the risk of lung, colon,
bladder, cervical, breast, & skinCA
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Spinach ***y Eat: 1 c. steamed or 2 cups raw
most days
y Alternatives: kale, collards,swiss chard, mustard greens,turnip greens, bok choy,romain lettuce, orange bellpeppers
y Contains many nutrients!y Phytonutrients
y Carotenoids
y
Plant derived omega-3sy Antioxidants
y Glutathione
y alpha lipoic acid
y B vitamins, vitamin K, C, & E
y Minerals: calcium, iron,
zinc, magnesium,manganese
y Polyphenolsy Betaine
y coenzyme Q10
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Spinachy Increased consumption = decreased incidence of colon, lung, skin,
oral, stomach, ovarian, prostate, & breast cancers , age-related maculardegeneration, cataracts, cardiovascular disease, stroke, & coronary artery disease
y How to get more spinach in your diet:y Layer cooked spinach in lasagnay Steam it, sprinkle with lemon juice &
parmesan cheesey Add to soups
y Add to an omelety Add to a romaine lettuce salady Shred onto tacos, wraps, & burritosy Pesto puree raw spinach, walnuts,
garlic, olive oil, & parmesan cheese
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Soyy Soy blocks dangerous hormones
y Eat at least 15 g of soy proteinper day (not all at once); 25 g
ideal.
y Contains: Phytoestrogens, plantderived omega-3's, vitamin E,magnesium, selenium, nonmeatprotein
y Benefits: prevents cardiovasculardisease, cancer, osteoporosis,helps to relieve menopausal &menstrual symptoms
y Alternatives forms of soy:y
Tofuy Soymilky Soy nutsy Edamame - green soy beans
still in their podsy Tempeh - soybeans cracked &
inoculated with a beneficial
bacterium, fermented & thenformed into flat blocksy Miso - fermented soy, strong
tasting, salty condiment, mostfamiliar as miso soup
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How soy promotes healthy Isof lav ones - act like
antioxidants as well as estrogensy genistein & diadzein
y reduce the risk of CHD
y mitigate hormone-relatedcancersy angiostatic**
y Lignins - bind with carcinogensin the colon
y Saponins - phytonutrients thatboost the immune system &
fight cancery Protease Inhibitors - block the
activity of cancer-causingenzymes called proteases &reduce the risk of cancer
y Ph ytic Acid - Antioxidant thatbinds with & eliminates metalsthat can promote tumors
y Ph ytosterols - nondigestible
compounds that reducecholesterol absorption in thebowel & may help prevent colonCA
y Protein - only plant-basedcomplete high-quality protein,totally cholesterol free & low in
faty Oil - healthy oil free of
cholesterol & offers beneficialratio of fatty acids (low badfat;high good fat). Source of omega-3 fatty acids.
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Grams of protein in so y products
y 4 oz. firm tofu 18-20 g protein
y 1 soy burger 10-12 g
y 8 oz glass (1 c) 11 g
y 1 soy protein bar 14 g
y ½ c tempeh 16-19 gy ¼ c roasted soy nuts 15 g
How to get more so y in y our diet:
y 1 c. soymilk on cereal
y 1 oz. soy protein powder in a fruit shake
y ¼ c soy nuts as a snack
y dried cereals & breads containing soy
y Add to recipes calling for milk
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Green Teay Drink 1 or more cups daily
y Steep 3-4 minutes
y Contains: powerful flavonoids (antioxidants) &
fluoridey All true teas are from the evergreen Camellia sinensis
y 3 types of tea from this shrub
y Green lightly processed
y Black leaves left to ferment following harvest
y Oolong partially fermented
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Teas effect on cancery Blocks tissue invasion & angiogenesis
y Detoxifies the body through the action of the liver
y E vidence suggests tea consumption decreases the riskof stomach, prostate, breast, pancreatic, colorectal,esophageal, bladder & lung cancer
y Catechins prevent cell mutations & deactivatecarcinogens, decrease growth of cancer cells, & inhibitthe growth of blood vessels
y Probiotic effect enhances GI health
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y Brewed tea is better than instant tea
y Tea bags are as potent as loose tea
y Brew tea for at least 3 minutes & squeeze the bag
y Flavonoids degrade with time, drink fresh or quickly iced
y Add a wedge of lemon or lime w/ the rind for a
polyphenol boosty Avoid drinking extremely hot tea increased risk of
esophagial cancer
y Combined effect best when consumed with soy**
Tea Tips
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Tomatoesy Eat: 1 serving of processed
tomatoes per day , multipleservings of fresh tomatoes per week
y Alternatives: watermelon, pinkgrapefruit, Japanesepersimmons, red f leshedpapaya, strawberry guava
y Contain:y Lycopeney Vit. Cy Alpha- & Beta- carotene
y Lutein/zeaxanthiny Chromiumy Fibery Phytuene & phytofluene
(antioxidant &anticarcinogenic )
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Lycopeney Most effective quencher of the
free-radical singlet oxygen & a large number of free-radicals
y Seems to interfere with the growth factors that stimulatecancer cells to grow & proliferate, mounts a more effectiveimmune response against cancer
y
Raises the sun protection factor of the skin
y Offers protection from breast, digestive, cervix, bladder,lung , & prostate cancer
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How to get tomato in your diet?y Saute cherry tomatoes in olive oil & herbs. Toss over
pasta or serve as a side dish
y Use sun-dried tomatoes in sandwiches
y Add diced tomatoes into soups & stews
y Add extra sauce to homemade pizza
y Roasted cherry tomatoes
y Toss tomatoes with olive oil, salt & pepper, bake 450oF for 20minutes, sprinkle with fresh basil before serving
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Turkeyy Eat: 3-4 ounce servings 3-4 times per week
y Alternative: skinless chicken breast
y
Contains: Low-fat protein, B vitamins, iron, selenium(DNA repair), zinc (immune system)
y Protein intake 10-35% of calories (2,000 cal diet = 50-175 g of protein)y E veryday terms women need 46 g, men 56 g
y How to get 46 g? Eat 3 ounces of tuna, 3 ounces of turkey breast, slice of whole wheat bread & an ounce of almonds
y Saturated fat intake - <7% of fat calories
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Yogurty Eat: 2 cups daily y Alternative: Kefiry Contains: Live active cultures, complete protein, calcium,
Vit. B12 & 2, Potassium, Magnesium, & Zincy Prebiotics
y Nondigestible food ingredients that affect the gut by selectively stimulating growth &/or activity of 1 or morebeneficial bacteria in the colon, thus improving health
y
Inhibit potentially pathogenic organisms & increaseabsorption of minerals (i.e., calcium, magnesium, iron, &zinc)
y Probioticsy Defined as live microorganisms that can benefit our healthy Ability to strengthen the immune system
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Yogurty Look for
y Low-fat or nonfaty No artificial colors
y Check the expiration datey Whey protein content (increases the viability of probiotic
bacteria)y Must contain live active cultures!
y The more specific cultures the better, the most popular yogurts only have 2
y L. acidopphil us, S. thermophil us, L. bulgaricus, B. bifid us, L. casei, L reuteri
y Watch the sugar some fruit on the bottom yogurts have asmuch as 7 tsp of sugar per cup.
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Walnutsy Alternatives: Almonds, pistachios, sesame seeds,
peanuts, pumpkin seeds, sunflower seeds, macadamianuts, pecans, hazelnuts, cashews
y Eat: 1 ounce, 5xs per week
y Contains: plant-derived omega-3 fatty acids, Vitamin E,magnesium, polyphenols, protein, fiber, potassium, andmore.
y Taste great on a salad!
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Nut Caloriesy Almonds (24 nuts, raw) 164 cal
y Almonds (22 nuts, dry roasted) 169 calories
y
Walnuts (14 halves) 185 caloriesy Hazelnuts (20 nuts, raw) 178 calories
y Peanuts (48 dry roasted) ~166 calories
y Peanut butter (2 Tbsp) 190 calories
y
Pecans (20 halves, raw) 195 caloriesy Pistachios (47 dry roasted) ~162 calories
y Pistachios (47 raw) ~158 calories
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y Storage of nuts:
y Keep in a cool place ~4 monthsy Keep in the refrigerator ~6 months
y Keep in the freezer ~1 year
y Roast nuts yourself cookie sheet, 160-170 degrees for 15-20minutes or until they turn dark
y Toasted nonstick pan, med-high heat, shake every fewminutes until lightly toasted.
y Ways to eat more nutsy Toss on a salad
y stir peanut butter into stews & curries to enrich & add flavor
y Try peanut butter on pancakesy Peanut butter & jelly sandwich
y Toss nuts on your cereal
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Beef y Free-range, grass fed is leaner & has a healthier balance
of mega-6 to omega-3 fatty acids
y Grass fed beef is lower in sat. fat, contains plant-derivedomega-3 fats & vitamin E
y Ideally eat no more than 3 ounces of lean beef every 10days
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Herbs & spicesy Rosemary, thyme, oregano, basil, and mint
y Rich in essential oils of the terpene family
y Promote apoptosis in cancer cellsy Reduce cancer cell spreading by blocking the enzymes
they need to invade neighboring tissues
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Tumericy Powerful antinflammatory agent
y Curcumin inhibits growth in a
large number of cancersy Inhibits angiogenisisy Forces apoptosis
y Interferes directly with a proinflammatory factor secreted by cancercells, NF-kappa B
y ¼ - ½ tsp per day consumed in India
y
Consume with pepper - increases absorption by 2,000xs; w/opepper it does not pass the intestinal barrier
y ¼ tsp tumeric with ½ tsp olive oil & generous pinch of pepper. Add to vegetables, soups & salad dressings.
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Gingery Antinflammatory & antioxidant
y Helps reduce the creation of new blood vessels
y Ideas for incorporation into your diet:
y Add grated ginger to a vegetable mix while it is cooking
y Marinate fruits in lime juice & grated ginger with a touch
of agave nectary Infusion cut 1 inch piece of ginger root into slices and
steep in boiling water for 10-15 min. Drink hot or cold.
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Dark Chocolatey >70% cocoa
y Contains antioxidants & many polyphenols
y A square of chocolate contains 2xs as much as a glassof red wine and almost as many as a cup of green teaproperly steeped
y Slows the growth of cancer cells and limitsangiogenesis
y Mixing with dairy products cancels out thebeneficial effects of the cocoa.
y Avoid milk chocolate
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Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. p. 111
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Toxic Chemicalsy Toxic chemicals in the body y WWF 2004 (Europe) IDd 109 substances in animalsy WHO international Agency for Research on CA keeps a
list of carcinogenic substances in the environmenty Tested 900 potential culpritsy Only 1 considered noncarcinogenicy CA causing substances accumulate in the fat
y Many pollutants are hormonal disruptorsy
Harvard study, 91,000 nurse over 12 yearsy Risk of Breast CA in premenopausal women
y Red meat consumption >1x per day y CA rate 2xs higher than those who consume <3xs per week
y Risk halved simply by reducing consumption of red meat
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The Organic Debatey Cynthia Curl, PhD studied 42 kids aged 2-5
y 3 days write down what their kids ate
y
Considered organic if 75% of food consumed wasorganic
y Measured organochlorine pesticide in the urine
y Organic kids level distinctly below EPA minimum & 1/6th
that of the conventional kids
y Conventional kids 4xs higher than the safe limit
y 2nd study performed
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Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. p. 81
The Organic Debate
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Contaminated FoodsMost (buy organic) Least contaminated
y Apples, pears, nectarinesy Strawberries, raspberries
y Cherries, grapesy Peppersy Celery y Green beansy Potatoesy Spinachy Lettucey Cucumbery Squashy Pumpkin
y Bananas, oranges, tangerinesy Pineapple, grapefruit, melons
y Plums, kiwi, mangoes, papayay Blueberriesy Broccoli, cauliflower, cabbage,
mushroomsy Asparagusy Tomatoesy
Onionsy Eggplanty Peasy Radishesy Avocados
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Start small
Set a daily goal
Day Goal Achievements
Sunday Drink 6-8, 8 ozglasses of water
Drank 5
Monday Eat only whole grainfoods for carbs,exercise 20-30 min.
I did it!!
Tuesday E
at veggies for asnack Ate carrots and 1serving of soy nuts
Wednesday Eat a spinach saladfor lunch, exercise30 min.
Surprisingly nothungry w/ the additionof walnuts, cheese, andsome craisins
Thursday Eat only whilesitting down
This was tough for me.
Friday Try a new food,exercise 30 min.
Etc
Saturday Use a new spice orherb
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Monthly goaly Choose something you want to change permanently
y Each month choose something different
y Adding whole grains to your diet
y Look for ways to improve recipes by substituting whole grains
into recipesy Add flaxseed meal to yogurt or oatmeal for breakfast
y Drink water everyday
y Drink at least 1 cup of green tea every day
y Eat 5 7 servings of fruits & vegetables everyday y Eat 4 servings of beans/legumes each week
y Exercise
y Watch portions
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Portions
Ideal meal:
½ veggies¼ protein¼ starch
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Little changes that make a BIG differencey Diet
y Balance your diety Reduce sugar, white flour, Omega-6 products
y Increase Omega-3 intakey Increase intake of anticancer products
y Eat grass-fed organic animal products
y Filter tap watery Use carbon filter, reverse osmosis filter, or drink mineral or spring
water
y Activity y 20-30 minutes of physical activity per day
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Major steps to improve your dietR educe R eplace with
y Foods with high glycemic indexy Hydrogenated or partially
hydrogenated oils (trans fats)y Sunflower, soy, & corn oily Conventional dairy productsy Fried food, chips, fried appetizersy Nonorganic red meat & eggsy Poultry skiny
Skins of nonorganic fruits & veggiesy Tap water in areas of intense
farming (nitrates & pesticides-have water tested)
y Fruit, whole grainsy Olive oil, flaxseed oil, canola oil
y Organic, grass-fed dairy products, soy milk soy yogurts
y Hummus, olives, cherry tomatoes
y Organic poultry & eggsy Organic, grass-fed red meaty
Fish (salmon, sardines,mackeral)y Fruits & veggies peeled or
washed or labeled organicy Improve tap water, filter
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ConclusionE very day
At every meal
We make choices
Choices that will help our bodies defend itself
against cancer
Its up to us to make lifestyle changes on our own!!
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Morning Glory Muffinsy 1 ¼ c. white whole wheat floury 1 tsp baking powdery ½ tsp baking soday ½ tsp salty
½ tsp 1 tsp cinnamony 1 c. oatmealy 1/3 c. soy milky ¾ c. applesaucey ¼ c. packed brown sugary ¼ c molassesy 1 Tbsp olive or canola oily 1 large eggy 3 med. Carrots shredded (1.5 cy ½ c. prunes, blueberries, craisins, or
raisins
y Preheat oven to 400oF. In a largebowl mix together dry ingredients.
y In a medium bowl mix together wetingredients.
y Combine dry & wet mixtures mixing just until flour is moistened (batter will be lumpy).
y Spoon batter into greased muffinpan or into paper lined pan.
y Bake ~23-25 minutes or untilinserted toothpick comes out clean.Immediately remove from pan.Cool slightly & serve. Freeze very well.
y ~160 calories per muffin
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Bran Flax Muffinsy 1 ½ c. unbleached white floury ¾ c. Flaxseed mealy ¾ c. oatbrany 1 c. brown sugary
2 tsp. baking soday 1 tsp baking powdery ½ tsp. salty 2 tsp cinnamony 1 ½ c shredded carrotsy 2 apples, peeled & choppedy ½ c raisins or craisinsy 1 c walnuts, choppedy ¾ c milk (soy)y 2 eggs, beateny 1 tsp vanilla
y Mix in a large bowl the first 8ingredients.
y Stir in the next 4 ingredients.
y
Combine milk, egg, & vanilla in aseparate bowl.y Pour liquid ingredients into dry, stir
until moistened. Do not over mix.y Fill muffin cups ¾ full.
y Bake 350oF, 15-20 minutes.
y Yields 15 medium muffins.
y Freeze well, pull out as you needthem.
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Mommas (Modified) Pancakesy 1 c. White whole wheat floury 3-4 Tbsp ground flaxmealy ~¾ c. soy milky
1 eggy ½ tsp salty 1 Tbsp baking powdery 2 Tbsp sugary 2 Tbsp oil
y Combine dry ingredients.y In a separate bowl beat egg
until fluffy. Add milk andoil.
y Add wet ingredients to thedry. Mix until moistened.
Add enough milk to reachdesired thickness.
y Pour ~1/4 c. of batter onto hotgriddle. Flip when bubbles
form in the center of thepancake or the edges start tolook dry.
y Serve with fresh fruit & yogurt.
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Berry Smoothiey 1 cup nonfat plain
yogurt
y ¼ cup freshly squeezed
OJ
y ½ cup frozen berries
y ½ ripe banana
y Combine all ingredients ina blender.
y Blend until smooth &
frothy.
y Pour into glasses & serve.
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Baked Sweet Potatoesy Slice sweet potatoes, toss in olive oil, sprinkle w/
course salt, roast in 400 degree oven for ~20 minutes &turn.
y Experiment with a variety of spices such as Cajun,cinnamon, rosemary, etc.
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Raspberry Vinaigrettey ½ cup raspberries
y 3 Tbsp balsamic vinegar
y
1 Tbsp unsweetenedapple juice
y 1 tsp canola or olive oil
y 1 tsp honey or agave
nectar
y Wisk ingredients in a smallbowl.
y Toss the dressing with the
salad.
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Berry crispy Crisp
y 1/3 c. chopped toasted almondsy 1/3 c. chopped toasted pecansy 1/3 c. chopped toasted walnutsy 1 c. oatmeal (quick cooking or regular)y
3-4 Tbsp pure maple syrupy 2 Tbsp wheat germy 2 Tbsp whole wheat pastry flour or
unbleached all-purpose floury 1 tsp cinnamony ½ tsp nutmegy ½ tsp pure vanilla extract
y Filling
y 4 cups blackberries, blueberries,strawberries, raspberries, or a mixtureof any of these
y 2 Tbsp pure maple syrupy 1 tsp ground cinnamony 1 tsp lemon or lime zesty 16 oz. nonfat regular or frozen vanilla
yogurt for topping
y Preheat oven to 325.
y Slice any berries that need it. Toss with syrup, cinnamon, & zest.Spread in an 8 or 9 inch squarebaking dish.
y Prepare the crisp. Spread over berry mixture.
y Bake 15-20 minutes or until the fruitis tender, bubbling around theedges, & the crisp is lightly browned.
y Serve with dollop of yogurt if desired.
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Dried Apricot & Cranberry Compote with Applesy 1 ½ c dried apricotsy ¾ c dried cranberries, cherries,
currents or raisinsy 2 med. Apples, peeled, cored, & cut
into large piecesy ¼ c unsweetened apple juicey ¾ c light brown sugary ½ cinnamon sticky 2 Tbsp julienned orange or lemon
zesty Nonfat plain or vanilla yogurt or
frozen yogurt
y In a small bowl, combine driedapricots & cranberries. Add enough warm water to cover. Soak 30minutes. Drain & discard water.
y Transfer to a medium sized
saucepan. Add apples, apple juice,brown sugar, & cinnamon stick.Simmer covered over med. heat for10-15 min. Uncover & simmer a fewminutes longer breaking up the fruit with a wooden spoon until slightly thickened & chunky. Removecinnamon stick and set aside fruit to
cool.y Spoon the cooled, thickened fruit
into small bowls. Garnish withcooled zest. Serve with a dollop of yogurt if desired.
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Breakf ast Crispy Crisp
y 1/3 c chopped toasted almondsy 1/3 c chopped toasted pecansy 1/3 c chopped toasted walnutsy 1 c rolled oatsy 3-4 Tbsp pure maple syrup
y 2 Tbsp wheat germy 2 Tbsp unbleached all-purpose floury ½ tsp pure vanilla extracty ½ tsp cinnamony ¼ tsp ground mace or nutmeg
y Fillingy 3-4 pear, apples, peaches, or nectarine,
peeled, pitted, or cored & slicedy ½ c dried berries, cherries, currents, or
raisinsy ½ tsp cinnamony ¼ tsp mace or nutmegy 2 tsp pure maple syrup
y Toppingy Nonfat vanilla yogurt
y Preheat to 325.y Combine nuts, oats, syrup, wheat germ, flour,
vanilla cinnamon & mace & toss to mix evenly.y Filling cut fruit slices into small pieces.
Transfer to mixing bowl & add dried berries,cinnamon & mace. Add syrup & toss until
evenly mixed. Spread in a 8 in square bakingpan.y Top with crisp toppingy Bake 15-20 min or until fruit is tender & the
top is lightly browned. Serve warm, tapped with dollops of yogurt.
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Referencesy American Cancer Society. (2007). Nutrition & cancer. Retrieved March 5, 2010
from http://www.cancer.org/downloads/PRO/nutrition.pdf y American Cancer Society. (2009). Cancer: Basic facts. Retrieved March 5, 2010
from http://www.cancer.orgy Environmental Working Group. (n.d.). Shoppers guide to pesticides. Retrieved February
16, 2010 from http://www.foodnews.org/fulllist.phpy Genentech BioOncology. (2009). Critical questions in the science of VEGF and
angiogenesis. Retrieved March 1, 2010 from www.ResearchV EGF.comy LifeMedMedia. (2010). T he 10 best cooking oils for people with diabetes. Retrieved March 19, 2010
fromhttp://www.dlife.com/diabetes/information/food_and_nutrition/10_best_cooking_oils.html?s_kwcid=ContentNetwork%7c1826539763&gclid=CJ-QnvObxaACFQ5sswoduwJkYw
y Pratt M.D., S. G. & Matthews, K. (2004). S u perFoods Rx: Fourteen foods thatwill change your life. HarperCollins Publishers Inc.: New York, NY.
y Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. Penguin GroupInc.: New York, NY.
y University of Sydney. (n.d.) H ow to switch to a low GI diet. Retrieved March 3,2010 from http://www.glycemicindex.com
y Useful Information. (2009). Quotations about food . Retrieved March 16th fromhttp://www.useful-information.info/quotations/food_quotes.html