exercise, nutrition and recurrence prevention webinar: march 21, 2012
DESCRIPTION
Kimberly Moore Petersen is a graduate of the University of Kentucky and is a Registered Dietitian certified in weight management. Kimberly is very knowledgeable in all aspects of nutrition and offers a unique and personal perspective to patients, survivors, caregivers, and other oncology professionals. She feels extremely fortunate and honored to work in a unique and vital area of the dietetics profession through The Minnie Pearl Cancer Foundation.TRANSCRIPT
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Welcome!
Shape your plate to Fight Colorectal Cancer
Part of Fight Colorectal Cancer’s Monthly Patient Webinar Series
Our webinar will begin shortly
www.FightColorectalCancer.org 877-427-2111
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1. Tonight’s speakers: Kimberly Petersen and Kim Ryan
2. Archived webinars: Link.FightCRC.org/Webinars
3. Follow up survey to come via email. Get a free Blue Star of Hope pin when you tell us how we did tonight.
4. Ask a question in the panel on the right side of your
screen
5. Or call the Fight Colorectal Cancer Answer Line at 877-427-2111
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www.FightColorectalCancer.org 877-427-2111
Kimberly M. Petersen, R.D., L.D.N
Registered Dietitian
The Minnie Pearl Cancer Foundation
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WWW.MINNIEPEARL.ORG
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Our Mission:
To create a more confident cancer journey for adults anytime, anywhere
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Shape Your Plate to Fight Colorectal Cancer
Kimberly M. Petersen, R.D., L.D.N Registered Dietitian
The Minnie Pearl Cancer Foundation
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Objectives
• Feel more confident in choosing the best foods to fight colorectal cancer and to maximize nutrition
• Have an increased awareness of factors that may contribute to the development and/or recurrence of colorectal cancer
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What Should I Eat?!
• Fruits and vegetables
• Complex carbohydrates
• Lean protein sources
• Healthy fats
• Drink water
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Fruits and Vegetables
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Fruits and Vegetables
• Should make up the majority of the diet.
• Choose a wide variety of colors.
• Fresh or frozen are best.
• Get familiar with “The Dirty Dozen” and “The Clean 15”.
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The Dirty Dozen 1. Apples 7. Grapes
2. Celery 8. Sweet Bell Peppers
3. Strawberries 9. Potatoes
4. Peaches 10. Blueberries
5. Spinach 11. Lettuce
6. Nectarines 12. Kale/Collard Greens
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The Clean 15 Onions Kiwi Fruit
Avocado Cabbage
Sweet Corn Eggplant
Pineapple Cantaloupe
Mango Watermelon
Sweet Peas Grapefruit
Asparagus Sweet Potatoes
Mushrooms
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More is Better
• Add a salad to meals.
• Keep frozen fruits and vegetables on hand.
• Have raw vegetables cut and ready for snacking.
• Make vegetables the focal point of a meal.
• Have fresh fruit for dessert.
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Complex Carbohydrates
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Whole Grains • Wheat
• Barley
• Cornmeal
• Oat bran
• Quinoa
• Brown or wild rice
• Amaranth
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Legumes
• Beans
• Peas
• Lentils
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What Makes Carbohydrates Complex?
• They are digested more slowly than simple carbohydrates.
• They have a high fiber content.
• They produce energy at a slower rate and that energy lasts for a longer period of time.
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Go With the Grain
• Opt for whole grains most often.
• Avoid simple carbohydrates made from white flour.
• A whole grain product should list a whole grain as the very first ingredient.
• Experiment with new grains.
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Lovely Legumes
• Add beans, peas, or lentils to a soup or a stew.
• Make a point to have at least one meatless meal per week using beans as the protein source.
• Gradually add beans to the diet to allow digestive system time to adjust.
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Lean Protein
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Preferable Protein Sources
• Organic poultry
• Fatty fish
• Legumes
• Nuts
• Eggs (locally raised)
• Organic dairy products
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Red Meat
• Limit and, if possible avoid beef, pork, and lamb.
• A link between red meat consumption and increased colorectal cancer risk has been established.
• For cancer prevention, limit red meat to no more than 18 ounces per week. (source: AICR)
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Processed Meats
• Avoid all processed meats including bacon, sausage, hot dogs, and luncheon meats.
• Curing , smoking, salting, and the use of preservatives in processing meat all produce cancer-causing substances.
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Processed Meats
• Choose uncured or unsalted varieties of these meats.
• Look for nitrate- and nitrite-free luncheon meats.
• A causative link has been established between processed meat consumption and increased cancer risk. (source: AICR)
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Healthy Fats
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Healthy Fats
• Extra virgin olive oil
• Expeller pressed canola oil
• Avocado
• Nuts
• Seeds (flaxseed)
• Fatty fish (cold water fish)
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Healthy Fats
• Avoid fast food and fried foods.
• Use butter and margarine sparingly if at all.
• Choose fats that are monounsaturated or high in omega-3 fatty acids.
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Focus on Healthy Fats
• Use olive oil in cooking and baking.
• Snack on nuts (walnuts or almonds) or trail mix including these.
• Top a leafy green salad with salmon, tuna, and/or nuts.
• Sprinkle flaxseed on cereal, oatmeal, or yogurt.
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Water
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Water
• The human body is about 60-70% water.
• Every organ and organ system is dependent on water.
• Flushes out toxins
• Carries nutrients to cells
• Keeps ear, nose, and throat tissue moist
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How Much Water?
• Nine cups daily for women
• Thirteen cups daily for men
• Urine should be pale yellow, near colorless.
• Amount needed may vary with exercise, environment, or illness.
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What Type of Water is Best?
• Water that contains minerals
• Filtered water
• Spring water
• Use a reusable glass or other Bisphenol-A (BPA) free container for water instead of multiple plastic bottles.
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What Should I Do?
• Move toward a more plant-based diet.
• Eat less processed food.
• Eat a fiber-rich diet.
• Eat garlic regularly.
• Reduce sugar intake.
• Limit sodium to no more than 2300mg/day.
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What Else Should I Do?
• Reach and maintain a healthy body weight.
• Become an active person.
• Limit time spent sitting.
• Manage stress in a healthy way.
• Avoid alcohol.
• Do not use tobacco products and limit exposure to second-hand smoke.
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A Few Words About Weight
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Weight
• Excess body weight is a contributing factor in 1 of 5 cancer-related deaths. (source: ACS)
• There is a link between being overweight or obese and at least 13 cancer types.
• Colorectal cancer is one of these.
• Excessive weight in the abdominal area carries the most risk.
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What To Do About Weight?
• Eat less, move more.
• Gather a group or join an existing group.
• Get familiar with proper portions.
• Keep a diary.
• Eat out less often.
• End a meal feeling comfortable, not painfully full.
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Physical Activity
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Physical Activity
• May reduce risk for colorectal cancer as well as other cancer types
• Reduces overall risk for other chronic health conditions such as heart disease, high blood pressure, diabetes, and osteoporosis
• Vital to weight maintenance
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Get Active and Stay Active
• Find an enjoyable activity.
• Keep it simple.
• Go at it gradually.
• Think like an active person.
• Set a goal.
• Establish an accountability group or partner.
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Resources
• American Institute for Cancer Research (AICR) -www.aicr.org
• American Cancer Society - www.cancer.org
• The Environmental Working Group (EWG) -www.ewg.org
• Dr. Andrew Weil - www.drweil.com
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WWW.MINNIEPEARL.ORG
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www.FightColorectalCancer.org 877-427-2111
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UPCOMING WEBINARS
A PEEK AT THE PIPELINE
APRIL 18, 2012
8 - 9:30 PM EASTERN TIME
WHAT'S NEW IN COLORECTAL CANCER RESEARCH?
JUNE 20, 2012
8 - 9:30 PM EASTERN TIME
WHEN YOU'RE OUT OF OPTIONS
JULY 18, 2012 8 - 9:30 PM EASTERN TIME