Published on October 4, 2007
Slide1: Presented by: Allison Blevins, M.S. Jennifer Thomas, M.S. Slide2: Cancer is the uncontrolled growth of abnormal cells. This growth is triggered by a mutation. Most mutations are related to a cancer-vulnerable lifestyle, including poor nutritional habits. Did you know that 2/3 of all cancers are caused by two behaviors that are completely within our control? Tobacco and Poor Nutrition Slide3: Your body has elaborate systems in place to prevent, and even reverse, the cancer process. Your immune system works hard to recognize & eliminate things harmful to your body. A weak immune system has been linked to a greater risk of cancer & immunity is directly linked to one’s nutritional habits. Slide4: By living the “typical American lifestyle” we are creating a walking checklist for cancer. Poor food choices Inadequate vitamin, mineral & fiber intake Daily stress Environmental pollutants Lack of daily physical exercise All of these lead to a weaker immune system!! Slide5: QUESTION: What can/should I eat if I want to reduce my cancer risk? ANSWER: Many different foods for many different reasons! Slide6: “THE TEN” THE RUNNER UP #1 Flax Seed Oil Avocado #2 Soy Green Pea #3 Wheat Germ Whole Grains #4 Tomato Red Pepper #5 Broccoli Spinach #6 Carrot Cantaloupe #7 Tangerine Orange #8 Strawberry Grapes #9 Green Tea Wine #10 Garlic Onion Slide7: How does a food make the Top Ten? IT MUST: Offer unique protective nutrients in quantities that have a chance to alter your health over time. Be reasonably priced. Be accessible throughout the year. Be adaptable to the American cuisine. Be backed by an alternative that is similar in phytochemistry to accommodate individual taste. Slide8: The Special Anti-Cancer Phytochemicals “THE TEN” PHYTOCHEMICAL CONTRIBUTORS #1 Flax Seed Oil Lignans #2 Soy Isoflavones #3 Wheat Germ Phytates #4 Tomato Lycopenes, Gamma carotenes #5 Broccoli Isothiocyanates #6 Carrot Phthalides, Polyacetylenes #7 Tangerine Limonoids, Beta cryptoxanthin #8 Strawberry Ellagic acid #9 Green Tea Catechins #10 Garlic Allicin Slide9: Phytochemicals (phyto is Greek for plant) are naturally occurring chemicals found in fruits, vegetables, beans and whole grains. Phytochemicals in foods may offer frontline defenses against cancer. Phytochemicals appear to have the ability to stop the conversion of a cell from healthy to cancerous at different stages. Slide10: Phytochemical properties of soy foods have been suggested to be effective cancer fighters because of the presence of phytochemicals called isoflavones. However, soy food experts emphasize that soy is only one of the many different plant foods that appear to be effective cancer fighters. Loading up on any one food is not advisable. A balanced diet that includes soy is a good idea, as long as it also includes plenty of vegetables, fruits, whole grains and beans. Slide11: PLANT DEFENSES AGAINST CANCER DEVELOPMENT STEP ONE: Healthy cell attacked by free radicals STEP TWO: Precancer cell attacked by promoters STEP THREE: Cancer cell progresses into tumor C A N C E R T U M O R Antioxidants stop free radicals from harming a healthy cell. A barrage of plant defenders can slow the process from pre-cancer to cancer. At this step plant chemical may be overwhelmed. Slide12: All Fats Are NOT Created Equal! It’s Time to Bring Back Cancer-Fighting Fats. 1.) SATURATED 2.) UNSATURATED POLYUNSATURATED OMEGA-6’s OMEGA-3’s MONOUNSATURATED OMEGA-9’s 3.) TRANS FATTY ACIDS Slide13: A FORMULA FOR FITTING IN FATS EAT + COOK + SPREAD Flax Oil Olive Oil Avocado or or or Fish Canola Oil Olive oil mixtures Most Plants Have the Right Kind of Unsaturated Fatty Acids OMEGA-9’S OMEGA-3’S OMEGA-6’S #1 Olive / Avocado #1 Flax #1 Sunflower/sesame, safflower, corn & peanut oil #2 Canola #2 Canola #2 Flax / Canola #3 Flax #3 Olive #3 Olive / Avocado When choosing phytofats, concentrate on 9’s and 3’s, and you’ll get enough 6’s. Slide14: Quick Check on Cancer Fighting Fats Omega-3 Omega-9 Omega-6 Saturates Flax (1 tsp.) Olive oil (1 tsp.) Safflower oil (1 tsp.) Meat (1 oz.) Fish (3 oz.) Canola oil (1 tsp.) Sunflower oil (1 tsp.) Cheese (1 oz.) Avocado (2 T.) Corn oil (1 tsp.) 2% milk (1 cup) Almonds (1 T.) Low fat yogurt (1 cup) Sesame oil (1 T.) INCREASE DECREASE The Goal: More 3’s and 9’s, fewer 6’s and less saturated fats! Slide15: PROTECTIVE PHYTOCHEMICALS IN SOYBEAN: Isoflavones - plant chemicals that act as “estrogen or testosterone imposters.” Soy slows the promotion of abnormal cells that are headed toward cancer! The likelihood of getting cancer is roughly cut in half for those eating soy foods daily rather than occasionally! - The Soy Connection, 1995 SOY STARTER: 1 cup soy drink or 1/2 cup soy food per day. Slide16: ISOFLAVONES IN SOY FOOD SERVING AMOUNT ISOFLAVONES (mg) Miso 2 T. 40 Soybeans (cooked) 1/2 cup 35 Soy milk 1 cup 40 Soy nuts 1/4 cup 40 Tofu 1/2 cup 40 Slide17: SOY THE EASY WAY? Soy supplements = 20 - 30 mg of isoflavones. Serving of a soy food = 30 - 40 mg of isoflavones. Soy has five important phytochemicals, the pill has one, isoflavones. Diets with soy foods replace meats, they increase fiber consumption and lower saturated fat and cholesterol intake. Isoflavones chemical destroyed by processing the supplement. Isoflavones need the help of other phytochemicals in the soybean to work properly. Slide18: GREEN PEAS: THE RUNNER UP AND AN OLD FAVORITE WHY? Versatility, acceptable taste, minimal GI discomfort and quick cooking time. ESSENTIAL NUTRIENTS IN GREEN PEAS: Vitamin C Niacin Thiamine Vitamin B6 Iron Folacin Manganese Copper PROTECTIVE PHYTOCHEMICAL IN GREEN PEAS: Carotenoids GREEN PEAS STARTER: 1/2 cup per week Slide19: VITAMIN E SOURCES: Vitamin E in = Vitamin E in 1/4 cup wheat germ = 1 oz. wheat germ oil = 4 oz. almond oil = 5 oz. safflower oil = 7 oz. corn oil = 13 oz. olive oil = 100 oz. sesame oil = 16 slices whole wheat bread WHEAT GERM STARTER: 1/4 cup per day Slide20: ESSENTIAL NUTRIENTS in WHOLE WHEAT Fiber* Folacin* Iron Magnesium Protein Selenium* Thiamine Pantothenic Acid Vitamin E* Zinc * anticancer WHITE FLOUR vs. 100% WHOLE WHEAT FLOUR: Whole wheat retains the germ and provides: 96% more vitamin E 82% more vitamin B6 78% more fiber and magnesium 72% more chromium 58% more copper 52% more zinc 37% more folacin 80% more selenium Slide21: WHY WHOLE GRAINS? 1. Fiber in the bran is colon-protective 2. Body and brain depend on carbohydrates for energy. Fiber balances the absorption of carbohydrates. 3. Grains can make a significant contribution to the protein intake of a plant-eater. WHOLE GRAINS STARTER: 3 whole grain servings per day Slide22: Lycopene is highly concentrated in tomatoes. Lycopenes are more available to the body when the tomato is cooked in a small amount of fat. Cooking process releases the lycopenes from the tomatoes and the oil draws these pigments into the solution. Tomato Starter: 1 large tomato or 1/2 cup cooked per day Slide23: The RED Pepper: Available year round Contains more protective chemicals than the green pepper. Versatile Concentrated in essential nutrients, including carotenoids and lycopenes. Red Pepper Starter: “Bites” or more each day. Slide24: Broccoli Cruciferous vegetable packed with nutrients and antioxidants. 30 known phytochemicals. 90% of RDA for vitamin A. 200% of RDA for vitamin C. No vegetable offers as much beta carotene. One cup is only 45 calories. Shield against breast, colon and prostate cancer. Frozen broccoli a better choice. Broccoli Starter: 2 cups per week. Slide25: Spinach There is no supplement! Obtained year around, reasonably priced and simple to prepare. Nutrient load includes: folacin, vitamin E, fiber, Vitamin K, Vitamin B2, Magnesium, Manganese and Zinc. Protective Phytochemicals include: lutein and beta carotene. Beyond cancer protection…spinach is directly related to 50% drop in aging blindness. - Nutrition Action Health Letter, 1995. Spinach Starter: 1/2 cup cooked or 1 1/2 cup raw two times per week. Slide26: Protective Phytochemicals include: Alpha caotene, Beta carotene, Coumarins, Phenolic acid and Flavonoids found in cantaloupe. Contains array of antioxidants not offered by other foods. Cantaloupe may have more phytochemicals than the carrot! Includes: celery parsnips, parsley, cilantro, pumpkin, summer squash, honeydew and melons. Carrot Starter: 1 cup carrots or juice per week. Cantaloupe Starter: 2 cups per week. Slide27: Citrus family. Grapefruit, lemon, mandarin orange, lime and citron. Nutrients in citrus: calcium, fiber, folacin, manganese, phophorus, thiamine, vitamin C and zinc. Boost the immune system and seek out pre-cancer cells. Without Vitamin C, body structures weaken encouraging migrating cancer cells to form a tumor. Effectiveness of vitamin C in food greater than same vitamin isolated in a supplement. 8 ounces of OJ per day provides 1/2 of daily folacin recommendation. Slide28: Vitamin C Serving Size Fresh tangerine juice 60 mg 3/4 cup Orange juice 60 mg 1/2 cup Vegetable juice 60 mg 2/3 cup Broccoli 60 mg 1/3 cup Strawberries 60 mg 3/4 cup 60 mg of vitamin C in food silenced as many free radicals as 900mg of “C” in a supplement. - Berkeley Wellness Letter, 1997. Citrus Starter: One tangerine per day when in season, or one orange serving. Slide29: Anticancer properties. Reasonably priced and available year around. (Frozen Strawberries.) Antioxidant is ellagic acid, a scavenger of carcinogens. Lignans, rare in most plants, found in strawberries. (Found in flax and soy.) Essential nutrients in the strawberry: vitamin C, folacin and fiber. Raisin is always available, but retains little phytochemistry after drying and storage process. Strawberry Starter: 1 cup per week of fresh or frozen, whole, mashed, pulped or juiced. Grapes Starter: A bunch, “wet or dried” each week. Slide30: Green tea leaves are steamed, rolled and dried, with a short fermentation process. Fermentation destroys the phytochemical called polyphenols in tea. Both green tea and soy slow the activity of cancer-related enzymes. Green Tea Starter: 1 cup daily. A Word About Wine! Nondrinkers should not start. Nonalcoholic wine offers same benefit. Resveratrol, a phytochemical in the skin of the red grape suppresses the growth of tumors in experiments. Slide31: Allium family include: onion, leeks, garlic, chives and shallots. Fresh garlic bulb contains the compound alliin, which accounts for the anticancer activity. Best to chew the raw bulb. Swallow with food to reach the breast, prostate and other body cells. Food protects and enhances absorption of phytochemicals. Garlic Supplement: Good minus the odor! Use “natural alternative.” 1/3 tsp garlic powder or 1/2 tsp garlic juice. Offers no guarantees, as supplement may not retain the active compounds. GARLIC STARTER: 1 garlic clove a day ONION STARTER: 2 tbsp per day Slide32: Experts agree that it is more effective to get cancer-protective substances by eating whole foods - such as vegetables, fruits, whole-grains & beans. It may be that these compounds are highly interactive & do not work well when they’re isolated, as they are in supplements. WHAT HAS BEEN REPORTED? People who eat large quantities of fruits and vegetables have reduced cancer risks. Eating a wide variety of vegetables, fruits, whole-grains and beans is more important than concentrating on particular foods. Trying To Supplement Your Way to Good Health Doesn’t Make Up for a Bad Diet! Slide33: ORANGE BERRY BLAST 1/2 cup skim milk 1/2 cup orange juice 4 tablespoons non-fat plain OR vanilla yogurt 1 frozen banana a few fresh or frozen strawberries a few frozen blueberries 1 tablespoon flax seed oil (optional) 1 scoop soy protein powder (optional) Put all ingredients into blender and mix for 30 seconds. Makes 2 8-ounce servings. RASPBERRY CREAM 1/2 cup orange juice 1/2 cup raspberry yogurt 1/2 cup plain yogurt 1 frozen banana 3/4 cup frozen raspberries Put all ingredients into blender and mix for 30 seconds. Makes 2 8-ounce servings. Slide34: BERRY BLAST 1/2 cup apple juice 1/2 cup lemonade 1/2 cup raspberry yogurt 1/2 cup frozen raspberries 1/2 cup frozen strawberries Put all ingredients into blender and mix for 30 seconds. Makes 2 8-ounce servings. STRAWBERRY AND BANANA SUPREME 1/2 cup strawberry nectar or apple juice 1/2 cup milk 1/2 cup strawberry yogurt 1 frozen banana 3/4 cup frozen strawberries Put all ingredients into blender and mix for 30 seconds. Makes 2 8-ounce servings. Slide35: APRICOT PINEAPPLE STRAWBERRY 1 cup skim milk 1 fresh apricot, diced 1/4 cup crushed pineapple 6 frozen strawberries 1 frozen banana 1 tablespoon flax seed oil (optional) 1 scoop soy protein powder (optional) Put all ingredients into blender and mix for 30 seconds. Makes 2 8-ounce servings. BANANA STRAWBERRY SMOOTHIE 1 cup skim milk 1 frozen banana 6 frozen strawberries 1 tablespoon flax seed oil (optional) 1 scoop soy protein powder (optional) Put all ingredients into blender and mix for 30 seconds. Makes 2 8-ounce servings. Slide36: BANANA BERRY FRUIT 1 cup skim milk 1/4 cup frozen berry mix 1/2 pear, cored 1 frozen banana dash of cinnamon 1 tablespoon flax seed oil (optional) 1 scoop soy protein powder (optional) Put all ingredients into blender and mix for 30 seconds. Makes 2 8-ounce servings. BANANA ORANGE STRAWBERRY SMOOTHIE 1 cup skim milk 1/2 cup orange juice 1 frozen banana 6 frozen strawberries 1 tablespoon flax seed oil (optional) 1 scoop soy protein powder (optional) Put all ingredients into blender and mix for 30 seconds. Makes 2 8-ounce servings.