So I do my best to inform myself about many other types of cancers, treatments and nutrition and anything that I feel is helpful for others. I attended a presentation by Kristin Rigno, RD, CSO, LD, CNSC from Baylor Medical Center in Dallas. Here are just a few recommendations from her point of view and the American Institute for Cancer Research
Obsity and Cancer Risks-Higher risk for cancers:
Esophageal
Pancreatic
Colorectal
Breast (post-menopause)
Endometrial
Kidney
The AICR recommends at least these as 4 types of activities:
Household-Mowing the lawn, Vacuuming, dusting
Transport-Walking to and from work, stairs instead of elevator
Recreational-Walk after dinner, hike in the park
This type of activity can prevent colorectal and breast cancers.
Meats:
Eat red meats in moderations
-less than 18 oz./week
-use lesslean meats-3.5 oz. servings
-avoid high temperature cooking
-limit processed meats including smoked, cured, salted or nitrates added
Fats and Oils:
balance out the saturated and unsaturated fats
add omega 3
energy dense
Fruits and Veggies
Research has shown that fruits and vegetables protect against a range of cancers (including mouth, pharynx, larynx, esophagus, stomach, lung, pancreas, prostate).
They provide these 4 cancer fighting compounds:
1. Vitamins-Antioxidants
2. Minerals-Antioxidants
3. Phytochemicals-Antioxidants
4. Fiber
Antioxidants?
Antioxidants can prevent or even slow down oxidative stress or damage to cells that are introduced by free radicals.
Here's what vitamins can do for you:
Vitamin A-Citrus fruits, bell peppers, kiwi, strawberries
Vitamin C-Carrots, sweet potatoes, pumpkin, spinach, kale, green lettuce
Vitamin E-Sunflower seeds, mixed nuts, whole grain products
Beta Cartene
Neutralizes free radicals which cause damage to cells
Can be made into vitamin A in the body
Minerals?
Selenium: gluthatione peroxidase garlic, celery, onions, broccoli, cabbage, whole grains, nuts, wheat germ
Zinc: enzyme co-factor legumes, whole grains, peanut butter
Phytochemicals?
Phyto in Greek means "plant"
Lycopene protects againts:
Prostate, breast, lung, stomach and pancreatic cancers and are found in tomatoes, watermelons, pink/red grapesfruits, apricots (processed forms of tomatoes (tomato sauce, paste or juice) are easier to absorb just be aware of how much sodium is added.
Ellagic Acid:
Antioxidants, anti-mutagen and anti cancer properties.
Source: red fruits and berries, including grapes, raspberries, strawberries, blackberries, cranberries.
Antyocyanins:
Are powerful antioxidants and found in blueberries, berries, cherries, and red grapes.
Isothiocyanates:
They protect against some types of cancers (mouth, pharynx, larynx, esophagus, stomach, lung, colorectal, prostate, and bladder cancers.
Found in cruciferous vegetables, broccoli, cauliflower, cabbage, kale, brussels sprouts, bok choy.
The benefits of fiber!
Fiber helps reduce the risk of chronic disease, promotes regular bowel movement, removes toxic waste from colon in less time, keeps optimal pH in the intestines, lowers cholesterol and regulates blood sugar.
Obsity and Cancer Risks-Higher risk for cancers:
Esophageal
Pancreatic
Colorectal
Breast (post-menopause)
Endometrial
Kidney
The AICR recommends at least these as 4 types of activities:
Household-Mowing the lawn, Vacuuming, dusting
Transport-Walking to and from work, stairs instead of elevator
Recreational-Walk after dinner, hike in the park
This type of activity can prevent colorectal and breast cancers.
Meats:
Eat red meats in moderations
-less than 18 oz./week
-use lesslean meats-3.5 oz. servings
-avoid high temperature cooking
-limit processed meats including smoked, cured, salted or nitrates added
Fats and Oils:
balance out the saturated and unsaturated fats
add omega 3
energy dense
Fruits and Veggies
Research has shown that fruits and vegetables protect against a range of cancers (including mouth, pharynx, larynx, esophagus, stomach, lung, pancreas, prostate).
They provide these 4 cancer fighting compounds:
1. Vitamins-Antioxidants
2. Minerals-Antioxidants
3. Phytochemicals-Antioxidants
4. Fiber
Antioxidants?
Antioxidants can prevent or even slow down oxidative stress or damage to cells that are introduced by free radicals.
Here's what vitamins can do for you:
Vitamin A-Citrus fruits, bell peppers, kiwi, strawberries
Vitamin C-Carrots, sweet potatoes, pumpkin, spinach, kale, green lettuce
Vitamin E-Sunflower seeds, mixed nuts, whole grain products
Beta Cartene
Neutralizes free radicals which cause damage to cells
Can be made into vitamin A in the body
Minerals?
Selenium: gluthatione peroxidase garlic, celery, onions, broccoli, cabbage, whole grains, nuts, wheat germ
Zinc: enzyme co-factor legumes, whole grains, peanut butter
Phytochemicals?
Phyto in Greek means "plant"
Lycopene protects againts:
Prostate, breast, lung, stomach and pancreatic cancers and are found in tomatoes, watermelons, pink/red grapesfruits, apricots (processed forms of tomatoes (tomato sauce, paste or juice) are easier to absorb just be aware of how much sodium is added.
Ellagic Acid:
Antioxidants, anti-mutagen and anti cancer properties.
Source: red fruits and berries, including grapes, raspberries, strawberries, blackberries, cranberries.
Antyocyanins:
Are powerful antioxidants and found in blueberries, berries, cherries, and red grapes.
Isothiocyanates:
They protect against some types of cancers (mouth, pharynx, larynx, esophagus, stomach, lung, colorectal, prostate, and bladder cancers.
Found in cruciferous vegetables, broccoli, cauliflower, cabbage, kale, brussels sprouts, bok choy.
The benefits of fiber!
Fiber helps reduce the risk of chronic disease, promotes regular bowel movement, removes toxic waste from colon in less time, keeps optimal pH in the intestines, lowers cholesterol and regulates blood sugar.
How much do you need of vegetables and fruits a day? at least 5 servings, but a serving is smaller than you think!
How big is a serving?
1/2 cup of vegetables raw/uncooked
1 cup of vegetable juice
1 cup of raw leafy greens
1/2 cup of chopped fruits
1 cup of 100% fruit juice (no added sugar)
1/4 cup of dried fruits
The AICR new american plate consists of:
1/3 or less animal protein
2/3 or more vegetables, fruits, whole grains, and beans
Variety is important! No single
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