Michelle Shulfer UW-Stevens Point School of Health Care Professions

y Cancer statistics y What s 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

Cancer Statistics
y Cancer is the 2nd leading cause

of death in the U.S. in the U.S.

y Breast Cancer

y >1.4 million new cases per year y Lifetime risk: y Men: slightly less than ½ y Women: slightly more than 1/3 y Relative risk: y Measures the strength of the relationship between risk factors & a particular cancer

Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. p. 55

So what has changed?
y Changes in farming practices y Increased sugar consumption (cane, beet sugar, corn syrup,


ServanSchreiber MD, D. (2008). AntiCancer: A new way of life. p. 60

Glycemic Index
y Sugar (white or brown), honey, y y y y y y

y Natural sweeteners: Agave nectar, y

syrups White/bleached flours, white rice, white pasta, muffins, croissants, puffed rice cakes Potatoes Cornflakes, Rice Krispies, most bleached & sweetened breakfast cereals Jams & Jellies, fruit syrup, fruit cooked in sugar Sweetened drinks, fruit juices, soda Alcohol when consumed without food

y y y y y y y

stevia, dark chocolate (>70% cocoa) Mixed whole grain cereals, multigrain bread (not just wheat), sourdough bread, Basmati rice, mutigrain pasta, oats, quinoa, millet, buckwheat Lentils, peas, beans, sweet potatoes, yams Oatmeal, All-Bran, Muesli Fruit in its natural state Water flavored with lemon, thyme, or sage Green tea (w/o sugar), sweeten with agave nectar if needed Red wine (1 glass) with a meal Garlic, onions, shallots

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 blood also yields healthier skin!! y Use of vegetable oils y These provide none of the nutrients our bodies need to function properly, but they do directly feed the growth of CA.

Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. p. 70

What Causes Cancer?
y Carcinogens y Pesticides y Pollutants y Food additives y Burnt foods y Heredity y Genetic Mutations y Stress

Tumor Growth

Genentech BioOncology, 2009

y Greek origin, Angio = vessel & Genesis = birth y Surgeon, Judah Folkman s cancer theory: y Microtumors cannot change into dangerous cancers without creating a new network of blood vessels to feed them y Tumors produce angiogenin forces vessels to approach the tumor & sprout new branches y New tumor cells that metastases are dangerous only when they are able to attract new blood vessels y Large primary tumors prevent distant CA cells from becoming too important by producing angoistatin - blocks the growth of new blood vessels

Genentech BioOncology, 2009

Tumors simply cannot grow if they doesn t succeed in diverting blood vessels for their own use.

y Preventing the creation of new blood vessels brought regression of existing tumors y Angiostatin

didn t affect existing vessels no toxic side

y Did not attack healthy cells effects

y It is essential to seek protection against toxins that encourage tumor growth
Genentech BioOncology, 2009

y Detoxification is absolutely necessary today!

Angiostatin study
y Michael O Reilly, researcher & surgeon joined Folkman y 1994 - 20 mice grafted a virulent CA that spread aggressively & 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 show disease y Mice with angiostatin lungs looked pink & healthy y Mice w/o angiostatin lungs devoured by CA

Can Cancer Be Prevented with Proper Nutrition?
y Evidence 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 modifiable determinants 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 preparation y Food variety y Fat content y Portion sizes y Overall dietary balance

Let food be thy medicine, thy medicine shall be thy food. - Hippocrates

At least 30% of all cancers are believed to have a dietary component. p. 64

y Blueberries are a nutrient powerhouse!! y 1 serving contains as many antioxidants as 5 servings of carrots, apples, broccoli, or squash. y 2/3 cup has the same antioxidant protection as 1,733 IU of Vit. E and more protection than 1,200 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

Oats/Whole Grains
y Reduces the risk of developing 20 types of y y

y y

cancer Eat: 5-7 servings per day How much is a serving? y 1 slice bread, 1 small roll, or 1 muffin y ½ c cooked cereal, rice, or pasta y 5-6 small crackers y 1 small tortilla y ½ hamburger roll, bagel or English muffin y 1 serving of cold cereal (depends on type check label) Alternatives: Wheat germ, ground flaxseed**, brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, yellow corn, wild rice, couscous Contains: Fiber, manganese, selenium, & phytonutrients

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, or blueberries, sprinkled with flaxmeal & toasted wheat germ

Wheat Germ**
y 2 Tbsp contains: y 4 g protein y 2 g fiber y Vit. E (1/3 daily allowance) y B vitamins y Manganese y Selenium y Omega-3 fatty acids y Phytosterols - reduce cholesterol absorption

How to get 15 g of whole grain/day
y y y y y y

Buy only whole grain bread Substitute brown rice for white rice Buy whole grain crackers for snacks Get rid of refined, highly sugared breakfast cereals Use whole grain tortillas & pita wraps Add oatmeal to stuffing, meatballs, & meatloaf

y Examples y ½ c oats y Post Shredded Wheat N Bran (1 ¼ c) y 2 Tbsp flaxseed y 1 slice Bran for Life bread y 2 Tbsp wheat germ y ½ cooked brown rice y ½ c cooked yellow corn

9g 8g 7g 5g 2g 2g 2g

How to read a bread/cereal label
y 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 just fragrant & they become darker y Keep in fridge 2-3 days or they freeze well

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 and

inflammatory state canola oil)

y Critical dietary fats: polyunsaturated

fatty acid (omega-6 & omega-3) our body cannot manufacture them

y Good fats: monounsaturated (olive oil, y Eat: 2-4 servings per week y Alternatives: Alaskan halibut, canned y Bad fats: saturated (found in red meat &

full fat dairy products) and trans fats (partially hydrogenated

albacore tune, sardines, herring, trout, sea bass, oysters, & clams

How to get enough omega-3 & omega-6 fatty acids in your diet?
y y y y y y y y

Use omega-3 enrighed eggs Cook with canola oil Eat soy nuts & walnuts Sprinkle wheat germ on cereal & yogurt, use it in baking Eat wild salmon or its sidekicks 2-4 times per week Look for salad dressings with some soybean or canola oil Use ground flaxseed in muffins, breads, & pancakes Avoid processed & refined foods

y 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 cancers related to estrogen levels (breast)

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 the indigestible carbohydrate in the beans making them easier to digest. y Beano y Pressure cook beans

to speed the process

y Eat: ½-1 cup daily y Broccoli spouts (100x s 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, Betacarotene, lutein, Vit. K, iron y Compound found in broccoli prevents the development of tumors by 60% & reduced the size of tumors by 75% ??? y Raw vs. cooked? y Raw more vit. C y Cooked makes carotenoids more available

y Eat: 1 serving daily y Alternatives: lemons, grapefruit,

kumquats, tangerines, limes y Contains: Vit. C, fiber, limonene, polyphenols, pectin y Vitamin C
y protects against nitrosamines - cancer causing agents found in food y y y y

thought to instigate cancers of the mouth, stomach, & colon ~ 1/3 of Americans consume <60 mg/day Adult males need 90 mg/day, females need 75 mg/day Frozen OJ is higher in Vit. C than ready to drink OJ Pulp has 2x s more Vit. C than the peel, 10x s more than the juice

y Marginal Vit. C has been linked to an increase in many causes of

mortality especially cancer & cardiovascular disease

y Foods that contain Vitamin C y 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 mg y 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 mg y 1 c fresh OJ 124 mg y 1 c OJ from concentrate 97 mg

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 y

Stimulates antioxidant detoxification enzyme system helping to stop cancer before it begins reduces the activity of proteins that can trigger abnormal cell growth can cause regression of tumors Orange peel has the most, followed by fresh squeezed OJ & juice with pulp (frozen is better than ready to drink varieties)

Citrus Flavonoids
‡Antioxidant ‡Antimutagenic ‡Inhibits cancer cell growth ‡Strengthens capillaries ‡Anti-inflammatory ‡Antiallergenic ‡Antimicrobial

How to get some orange in your life
y 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 in cakes, cookies, muffins, drinks, sprinkle on yogurt, fruit salads, chicken salad, or use in hot tea

y y y


y Carotenoids y Deep orange, yellow, or redcolored, fat-soluble compounds y Protect the plant from sun damage It's a fruit! y Protect us from free radicals y Modulate our immune response Eat: ½ cup most days y Enhances cell-to-cell communication Alternatives: carrots, butternut y Stimulates production of natural squash, sweet potatoes, orange bell detoxification enzymes peppers y Protects the skin & eyes from UV rays y Decrease the risk of lung, colon, Contains: alpha-carotene, beta bladder, cervical, breast, & skin carotene, high fiber (1/2 c. = 5 g of CA fiber), Vit. C & E, magnesium, pantothenic acid

y Beta-Carotene - antioxidant & antiinflammatory properties y Alpha-carotene slows the signs of aging

Spinach ***
y Eat: 1 c. steamed or 2 cups raw

most days

y Contains many nutrients! y Phytonutrients


y Alternatives: kale, collards,

y Plant derived omega-3 s y Antioxidants y Glutathione y alpha lipoic acid y B vitamins, vitamin K, C, & E y Minerals: calcium, iron,

swiss chard, mustard greens, turnip greens, bok choy, romain lettuce, orange bell peppers

zinc, magnesium, manganese y Polyphenols
y y

Betaine coenzyme Q10

y Increased consumption = decreased incidence of colon, lung, skin,

oral, stomach, ovarian, prostate, & breast cancers , age-related macular degeneration, cataracts, cardiovascular disease, stroke, & coronary artery disease

y How to get more spinach in your diet: y Layer cooked spinach in lasagna y Steam it, sprinkle with lemon juice & parmesan cheese y Add to soups y Add to an omelet y Add to a romaine lettuce salad y Shred onto tacos, wraps, & burritos y Pesto puree raw spinach, walnuts, garlic, olive oil, & parmesan cheese

y Soy blocks dangerous hormones y Eat at least 15 g of soy protein

per day (not all at once); 25 g ideal.

y Contains: Phytoestrogens, plant

derived omega-3's, vitamin E, magnesium, selenium, nonmeat protein disease, cancer, osteoporosis, helps to relieve menopausal & menstrual symptoms

y Benefits: prevents cardiovascular

y Alternatives forms of soy: y Tofu y Soymilk y Soy nuts y Edamame - green soy beans still in their pods y Tempeh - soybeans cracked & inoculated with a beneficial bacterium, fermented & then formed into flat blocks y Miso - fermented soy, strong tasting, salty condiment, most familiar as miso soup

How soy promotes health
y Isoflavones - act like

antioxidants as well as estrogens y genistein & diadzein
y y y

y Phytic Acid - Antioxidant that

reduce the risk of CHD mitigate hormone-related cancers angiostatic**

y Lignins - bind with carcinogens

in the colon y Saponins - phytonutrients that boost the immune system & fight cancer y Protease Inhibitors - block the activity of cancer-causing enzymes called proteases & reduce the risk of cancer

binds with & eliminates metals that can promote tumors y Phytosterols - nondigestible compounds that reduce cholesterol absorption in the bowel & may help prevent colon CA y Protein - only plant-based complete high-quality protein, totally cholesterol free & low in fat y Oil - healthy oil free of cholesterol & offers beneficial ratio of fatty acids (low bad fat;high good fat). Source of omega-3 fatty acids.

Grams of protein in soy 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 g y ¼ c roasted soy nuts 15 g How to get more soy in your 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

Green Tea
y Drink 1 or more cups daily y Steep 3-4 minutes y Contains: powerful flavonoids (antioxidants) & fluoride y All true teas are from the evergreen Camellia sinensis y 3 types of tea from this shrub
y y y

Green lightly processed Black leaves left to ferment following harvest Oolong partially fermented

Teas effect on cancer
y Blocks tissue invasion & angiogenesis y Detoxifies the body through the action of the liver y Evidence suggests tea consumption decreases the risk of stomach, prostate, breast, pancreatic, colorectal, esophageal, bladder & lung cancer y Catechins prevent cell mutations & deactivate carcinogens, decrease growth of cancer cells, & inhibit the growth of blood vessels y Probiotic effect enhances GI health

Tea Tips
Brewed tea is better than instant tea Tea bags are as potent as loose tea Brew tea for at least 3 minutes & squeeze the bag Flavonoids degrade with time, drink fresh or quickly iced y Add a wedge of lemon or lime w/ the rind for a polyphenol boost y Avoid drinking extremely hot tea increased risk of esophagial cancer y Combined effect best when consumed with soy**
y y y y

y Eat: 1 serving of processed

tomatoes per day , multiple servings of fresh tomatoes per week grapefruit, Japanese persimmons, red fleshed papaya, strawberry guava

y Alternatives: watermelon, pink y Contain: y Lycopene y Vit. C y Alpha- & Beta- carotene y Lutein/zeaxanthin y Chromium y Fiber y Phytuene & phytofluene (antioxidant & anticarcinogenic )

y Most effective quencher of the

free-radical singlet oxygen & a large number of free-radicals
y Seems to interfere with the growth factors that stimulate

cancer cells to grow & proliferate, mounts a more effective immune response against cancer

y Raises the sun protection factor of the skin y Offers protection from breast, digestive, cervix, bladder,

lung , & prostate cancer

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

Toss tomatoes with olive oil, salt & pepper, bake 450oF for 20 minutes, sprinkle with fresh basil before serving

y 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 = 50175 g of protein) y Everyday 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

y Eat: 2 cups daily y Alternative: Kefir y Contains: Live active cultures, complete protein, calcium,

Vit. B12 & 2, Potassium, Magnesium, & Zinc y Prebiotics
y Nondigestible food ingredients that affect the gut by

selectively stimulating growth &/or activity of 1 or more beneficial bacteria in the colon, thus improving health y Inhibit potentially pathogenic organisms & increase absorption of minerals (i.e., calcium, magnesium, iron, & zinc)

y Probiotics y Defined as live microorganisms that can benefit our health y Ability to strengthen the immune system

y Look for y Low-fat or nonfat y No artificial colors y Check the expiration date y Whey protein content (increases the viability of probiotic bacteria) y Must contain live active cultures!
y y

The more specific cultures the better, the most popular yogurts only have 2 L. acidopphilus, S. thermophilus, L. bulgaricus, B. bifidus, L. casei, L reuteri

y Watch the sugar

some fruit on the bottom yogurts have as much as 7 tsp of sugar per cup.

y Alternatives: Almonds, pistachios, sesame seeds, peanuts, pumpkin seeds, sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews y Eat: 1 ounce, 5x s per week y Contains: plant-derived omega-3 fatty acids, Vitamin E, magnesium, polyphenols, protein, fiber, potassium, and more. y Taste great on a salad!

Nut Calories
y Almonds (24 nuts, raw) y Almonds (22 nuts, dry roasted) y Walnuts (14 halves) y Hazelnuts (20 nuts, raw) y Peanuts (48 dry roasted) y Peanut butter (2 Tbsp) y Pecans (20 halves, raw) y Pistachios (47 dry roasted) y Pistachios (47 raw)

164 cal 169 calories 185 calories 178 calories ~166 calories 190 calories 195 calories ~162 calories ~158 calories

y Storage of nuts: y Keep in a cool place ~4 months y Keep in the refrigerator ~6 months y Keep in the freezer ~1 year y Roast nuts yourself cookie sheet, 160-170 degrees for 15-20 minutes or until they turn dark y Toasted nonstick pan, med-high heat, shake every few minutes until lightly toasted. y Ways to eat more nuts y Toss on a salad y stir peanut butter into stews & curries to enrich & add flavor y Try peanut butter on pancakes y Peanut butter & jelly sandwich y Toss nuts on your cereal

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-derived omega-3 fats & vitamin E y Ideally eat no more than 3 ounces of lean beef every 10 days

Herbs & spices
y Rosemary, thyme, oregano, basil, and mint y Rich in essential oils of the terpene family y Promote apoptosis in cancer cells y Reduce cancer cell spreading by blocking the enzymes they need to invade neighboring tissues

y Powerful antinflammatory agent y Curcumin
y y y

inhibits growth in a large number of cancers
Inhibits angiogenisis Forces apoptosis Interferes directly with a proinflammatory factor secreted by cancer cells, NF-kappa B

y ¼ - ½ tsp per day consumed in India y Consume with pepper - increases absorption by 2,000x s; w/o

pepper 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.

y 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 nectar y Infusion cut 1 inch piece of ginger root into slices and steep in boiling water for 10-15 min. Drink hot or cold.

Dark Chocolate
y >70% cocoa y Contains antioxidants & many polyphenols y A square of chocolate contains 2x s as much as a glass of red wine and almost as many as a cup of green tea properly steeped y Slows the growth of cancer cells and limits angiogenesis y Mixing with dairy products cancels out the beneficial effects of the cocoa. y Avoid milk chocolate

Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. p. 111

Toxic Chemicals
y Toxic chemicals in the body y WWF 2004 (Europe) ID d 109 substances in animals y WHO international Agency for Research on CA keeps a

list of carcinogenic substances in the environment
y Tested 900 potential culprits y Only 1 considered noncarcinogenic y CA causing substances accumulate in the fat

y Many pollutants are hormonal disruptors y Harvard study, 91,000 nurse over 12 years


Risk of Breast CA in premenopausal women y Red meat consumption >1x per day y CA rate 2x s higher than those who consume <3x s per week Risk halved simply by reducing consumption of red meat

The Organic Debate
y 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 was organic y Measured organochlorine pesticide in the urine


Organic kids level distinctly below EPA minimum & 1/6th that of the conventional kids Conventional kids 4x s higher than the safe limit

y 2nd study performed

The Organic Debate

Servan-Schreiber MD, D. (2008). AntiCancer: A new way of life. p. 81

Contaminated Foods
Most (buy organic)
y y y y y y y y y y y y

Least contaminated
y y y y y y y y y y y y

Apples, pears, nectarines Strawberries, raspberries Cherries, grapes Peppers Celery Green beans Potatoes Spinach Lettuce Cucumber Squash Pumpkin

Bananas, oranges, tangerines Pineapple, grapefruit, melons Plums, kiwi, mangoes, papaya Blueberries Broccoli, cauliflower, cabbage, mushrooms Asparagus Tomatoes Onions Eggplant Peas Radishes Avocados

Day Sunday Monday

Goal Drink 6-8, 8 oz glasses of water

Achievements Drank 5

Start small

Eat only whole grain I did it!! foods for carbs, exercise 20-30 min. Eat veggies for a snack Eat a spinach salad for lunch, exercise 30 min. Eat only while sitting down Try a new food, exercise 30 min. Use a new spice or herb Ate carrots and 1 serving of soy nuts Surprisingly not hungry w/ the addition of walnuts, cheese, and some craisins This was tough for me. Etc

Set a daily goal

Thursday Friday Saturday

Monthly goal
y Choose something you want to change permanently y Each month choose something different y Adding whole grains to your diet


Look for ways to improve recipes by substituting whole grains into recipes 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

Ideal meal: ½ veggies ¼ protein ¼ starch

Little changes that make a BIG difference
y Diet y Balance your diet
y y y

Reduce sugar, white flour, Omega-6 products Increase Omega-3 intake Increase intake of anticancer products

y Eat grass-fed organic animal products y Filter tap water y Use carbon filter, reverse osmosis filter, or drink mineral or spring water

y Activity y 20-30 minutes of physical activity per day

Major steps to improve your diet
y Foods with high glycemic index y Hydrogenated or partially y y y y y y y

Replace with
y Fruit, whole grains y Olive oil, flaxseed oil, canola oil y Organic, grass-fed dairy y y y y y y

hydrogenated oils (trans fats) Sunflower, soy, & corn oil Conventional dairy products Fried food, chips, fried appetizers Nonorganic red meat & eggs Poultry skin Skins of nonorganic fruits & veggies Tap water in areas of intense farming (nitrates & pesticideshave water tested)

products, soy milk soy yogurts Hummus, olives, cherry tomatoes Organic poultry & eggs Organic, grass-fed red meat Fish (salmon, sardines, mackeral) Fruits & veggies peeled or washed or labeled organic Improve tap water, filter

Every day At every meal We make choices Choices that will help our bodies defend itself against cancer It s up to us to make lifestyle changes on our own!!

Morning Glory Muffins
y y y y y y y y y y y y y y

1 ¼ c. white whole wheat flour 1 tsp baking powder ½ tsp baking soda ½ tsp salt ½ tsp 1 tsp cinnamon 1 c. oatmeal 1/3 c. soy milk ¾ c. applesauce ¼ c. packed brown sugar ¼ c molasses 1 Tbsp olive or canola oil 1 large egg 3 med. Carrots shredded (1.5 c ½ c. prunes, blueberries, craisins, or raisins

y Preheat oven to 400oF. In a large bowl mix together dry ingredients. y In a medium bowl mix together wet ingredients. y Combine dry & wet mixtures mixing just until flour is moistened (batter will be lumpy). y Spoon batter into greased muffin pan or into paper lined pan. y Bake ~23-25 minutes or until inserted toothpick comes out clean. Immediately remove from pan. Cool slightly & serve. Freeze very well. y ~160 calories per muffin

Bran Flax Muffins
y y y y y y y y y y y y y y y

1 ½ c. unbleached white flour ¾ c. Flaxseed meal ¾ c. oatbran 1 c. brown sugar 2 tsp. baking soda 1 tsp baking powder ½ tsp. salt 2 tsp cinnamon 1 ½ c shredded carrots 2 apples, peeled & chopped ½ c raisins or craisins 1 c walnuts, chopped ¾ c milk (soy) 2 eggs, beaten 1 tsp vanilla

y Mix in a large bowl the first 8 ingredients. y Stir in the next 4 ingredients. y Combine milk, egg, & vanilla in a separate 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 need them.

Momma s (Modified) Pancakes
y y y y y y y y

1 c. White whole wheat flour 3-4 Tbsp ground flaxmeal ~¾ c. soy milk 1 egg ½ tsp salt 1 Tbsp baking powder 2 Tbsp sugar 2 Tbsp oil

y Combine dry ingredients. y In a separate bowl beat egg

until fluffy. Add milk and oil. y Add wet ingredients to the dry. Mix until moistened. Add enough milk to reach desired thickness. y Pour ~1/4 c. of batter onto hot griddle. Flip when bubbles form in the center of the pancake or the edges start to look dry. y Serve with fresh fruit & yogurt.

Berry Smoothie
y 1 cup nonfat plain

y Combine all ingredients in

yogurt y ¼ cup freshly squeezed OJ y ½ cup frozen berries y ½ ripe banana

a blender. y Blend until smooth & frothy. y Pour into glasses & serve.

Baked Sweet Potatoes
y 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.

Raspberry Vinaigrette
y ½ cup raspberries y 3 Tbsp balsamic vinegar y 1 Tbsp unsweetened apple juice y 1 tsp canola or olive oil y 1 tsp honey or agave nectar
y Wisk ingredients in a small

bowl. y Toss the dressing with the salad.

Berry crisp
y Crisp y 1/3 c. chopped toasted almonds y 1/3 c. chopped toasted pecans y 1/3 c. chopped toasted walnuts y 1 c. oatmeal (quick cooking or regular) y 3-4 Tbsp pure maple syrup y 2 Tbsp wheat germ y 2 Tbsp whole wheat pastry flour or unbleached all-purpose flour y 1 tsp cinnamon y ½ tsp nutmeg y ½ tsp pure vanilla extract y Filling y 4 cups blackberries, blueberries, strawberries, raspberries, or a mixture of any of these y 2 Tbsp pure maple syrup y 1 tsp ground cinnamon y 1 tsp lemon or lime zest y 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 square baking dish. mixture.

y Prepare the crisp. Spread over berry

y Bake 15-20 minutes or until the fruit

is tender, bubbling around the edges, & the crisp is lightly browned. desired.

y Serve with dollop of yogurt if

Dried Apricot & Cranberry Compote with Apples
y 1 ½ c dried apricots y ¾ c dried cranberries, cherries, currents or raisins y 2 med. Apples, peeled, cored, & cut into large pieces y ¼ c unsweetened apple juice y ¾ c light brown sugar y ½ cinnamon stick y 2 Tbsp julienned orange or lemon zest y Nonfat plain or vanilla yogurt or frozen yogurt y In a small bowl, combine dried apricots & cranberries. Add enough warm water to cover. Soak 30 minutes. Drain & discard water. y Transfer to a medium sized saucepan. Add apples, apple juice, brown sugar, & cinnamon stick. Simmer covered over med. heat for 10-15 min. Uncover & simmer a few minutes longer breaking up the fruit with a wooden spoon until slightly thickened & chunky. Remove cinnamon stick and set aside fruit to cool. y Spoon the cooled, thickened fruit into small bowls. Garnish with cooled zest. Serve with a dollop of yogurt if desired.

Breakfast Crisp

y y y y y y y y y y

1/3 c chopped toasted almonds 1/3 c chopped toasted pecans 1/3 c chopped toasted walnuts 1 c rolled oats 3-4 Tbsp pure maple syrup 2 Tbsp wheat germ 2 Tbsp unbleached all-purpose flour ½ tsp pure vanilla extract ½ tsp cinnamon ¼ tsp ground mace or nutmeg 3-4 pear, apples, peaches, or nectarine, peeled, pitted, or cored & sliced ½ c dried berries, cherries, currents, or raisins ½ tsp cinnamon ¼ tsp mace or nutmeg 2 tsp pure maple syrup Nonfat vanilla yogurt

y y y

y y


y y y y y

Preheat to 325. Combine nuts, oats, syrup, wheat germ, flour, vanilla cinnamon & mace & toss to mix evenly. 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 baking pan. Top with crisp topping 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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