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Proven tips to cut risk of colon cancer

July 27, 2010 By Lori Drummond, RD, LD Leave a Comment

An apple a day might keep the doctor away. But preventative measures will definitely help to keep colon cancer away.

Colon cancer is the third-leading cause of cancer death for both men and women, following lung and breast cancer. Colon cancer shortened the lives of an estimated 50,000 people last year. Certainly, no one wants to hear such grim news.

Students tour "colon cave"

There is good news, however. Colon cancer is one of the most preventable types of cancer. Early detection saves lives. Colorectal cancer often produces symptoms at an early enough stage to make it treatable. Successful treatment, however, depends on early detection.

Rate your risk, since anyone can get colorectal cancer. The risk factors include:

• Family history of colorectal cancer
• Personal history of polyps or inflammatory bowel disease
• Being over 50 years of age
• Cigarette smoking
• Diet low in fiber; diet high in red meat and processed meat
• Alcohol consumption
• Lack of physical activity
• Substantial consumption of alcohol (more than 3 drinks per day)
• Body fat, particularly excess fat around the midsection [Read more...]

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Filed Under: Nutrition Tagged With: Cancer, Clinical nutrition, colon cancer, Education, fiber, meat, prevention, Vegetables

Cancer prevention: it’s all-ium in the family

July 10, 2010 By Lori Drummond, RD, LD Leave a Comment

By Lori Drummond, R.D., L.D.

When it comes to making healthy food choices, the family of vegetables known as alliums are some of the healthiest foods we can eat. Allium is the Latin name for garlic.  The allium family includes onions, garlic, leeks, shallots and chives.  In fact, alliums are closely related to grass.  Many cultures, including the American culture, use these vegetables to spice up dishes to make them wonderfully delicious.  They contain beneficial sulfur compounds that give them their distinctive flavor and aroma, as well as properties that fight cancer.

Onions

Onions (Allium cepa), are known as one of the oldest vegetables to man and is a cousin to garlic.  Used by ancient cultures such as the Egyptians, onions contain cancer-fighting compounds including a flavonoid known as quercetin.  Studies by the National Cancer Institute have shown that “onions may inhibit the growth of cancer cells, especially cells of the gastrointestinal tract and leukemia cells, possibly by virtue of their quantities of flavonoids, including quercetin [which is not destroyed by cooking or freezing], and their content of coumarin and ellagic acid.” (1)  Onions have strong anti-inflammatory properties. They are also a good source of dietary fiber, vitamin B6, folate, potassium and manganese, and an excellent source of vitamin C. (6)

Garlic

Garlic (Allium sativum) is native to Central Asia and has long been valued for its culinary and medicinal properties. The strongest-tasting member of the family, garlic is a hardy perennial, whose bulbs are divided into cloves. Volumes have been written on this wonderful allium that is packed with an excellent source of manganese, vitamin B6, vitamin C. It is also a good source of selenium, an important nutrient that help the body fight against cancer. (2, 3)  “The powerful sulfur-containing compounds include thiosulfinates (of which the best known compound is allicin), sulfoxides (among which the best known compound is alliin), and dithiins (in which the most researched compound is ajoene)”, according to World’s Healthiest Foods (www.whfoods.org). (2)
These compounds work synergistically in the human body to protect cells against cancer-causing toxins, while inhibiting the growth and spread of cancer cells. The American Institute of Cancer Research (AICR) reports that researchers have discovered mincing garlic and letting it sit uncovered at room temperature for 10–15 minutes before cooking will activate its cancer-fighting phytochemicals. Using garlic in any way adds some of these healthy compounds to your meal, though roasting garlic will not bring out the phytochemicals like mincing does.(4) [Read more...]
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Filed Under: Nutrition Tagged With: Cancer, cancer prevention, Nutrition, prevention, Vegetables

Can we starve cancer?

May 18, 2010 By Lori Drummond, RD, LD 1 Comment
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Filed Under: Digestion Tagged With: Cancer, Clinical nutrition, Digestion, Nutrition, Vegetables, whole grain

Healthy recipes for happy tummies

May 16, 2010 By Lori Drummond, RD, LD Leave a Comment

 

I have two delicious recipes to share with you, one a simple solution for a quick, healthy breakfast and the other, a mouth-watering dish for which the effort is far outstripped by scrumptuous outcome.  Makes three 1/2-cup servings

1/3 cup rolled oats
1/2 cup fortified soy or rice milk
1 cup cooked sweet potato or yam
1 tablespoon maple syrup
1/4 teaspoon cinnamon

Combine all ingredients in a blender and mix until smooth.

Nutrition information per 1/2-cup serving:

Calories: 119
Fat: 1.3 g
Saturated Fat: 0.2 g
Calories from Fat: 10.1%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 23.9 g
Sugar: 8.6 g
Fiber: 2.9 g
Sodium: 40 mg
Calcium: 77 mg
Iron: 1.4 mg
Vitamin C: 7.7 mg
Beta-Carotene: 5541 micrograms (5.5 mg)
Vitamin E: 1.2 mg

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Making a lovely dinner for a nice occasion doesn’t require a lot of rich and fatty ingredients. A light white fish dish takes around 15 minutes to bake and it contains heart-healthy omega-3 fatty acids — the compounds that have been associated with lower risk for colon and prostate cancers.

Whitefish Papillote

Whitefish Papillote

(Recipe care of American Institute of Cancer Research – www.aicr.org)

White Fish en Papillote
Parchment cooking paper
Non-stick cooking spray
4, 3-oz. white fish fillets (such as Pacific cod, Pacific halibut, striped bass)
4 Tbsp. commercial tapenade, or see recipe below
Juice of 2 medium lemons (about 4 Tbsp.)
1/4 cup white wine (not too sweet, such as Pinot Grigio),
or may substitute with an equal amount of chicken broth or white grape juice.

Preheat oven to 350 degrees.

Prepare four 8” x 10” pieces of parchment paper by spraying with non-stick cooking spray. Place one fish fillet in the middle of each piece of parchment paper. Spread 1 tbsp. of tapenade on each fillet. Top each with 1 tbsp. of lemon juice and 1 tbsp. white wine (or non-alcoholic substitute).

Form a packet around each fillet by folding over sides of parchment paper, forming a tight seal.

Place packets on baking sheet in preheated oven for 10 to 15 minutes for thinner fish, a little longer for thicker fillets. You can test doneness by opening one packet. When fillet has turned opaque, it is done.

Homemade Tapenade
2 cups black olives, preferably oil cured, pitted
3 anchovies, rinsed and patted dry (optional)
3 Tbsp. drained capers
3 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
2 cloves garlic, coarsely chopped
2 tsp. fresh thyme leaves (or 1 tsp. dried)
Salt and ground black pepper, to taste
Combine all ingredients in a food processor. Pulse until the mixture is still coarse, but has a uniform consistency. Makes about 2 3/4 cups of tapenade.

Makes 4 servings.

Per serving (with homemade tapenade): 135 calories, 3 g total fat (0 g saturated fat), 3 g carbohydrate, 16 g protein, 0 g dietary fiber, 290 mg sodium.

Having Sweet Potato Pudding for breakfast is a great way to load up on cancer-fighting beta-carotene. It takes just minutes to make if you keep cooked sweet potatoes or yams on hand.

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Filed Under: Shop/cook Tagged With: Cancer, Shop/cook

Study: best diets limit cancer

May 16, 2010 By Lori Drummond, RD, LD Leave a Comment

 

Cancer is becoming more prevalent in our society. You’ve not just read about it, but you’ve seen it among those you know or perhaps experienced it yourself.

It’s tough news to hear even in the best of circumstances. But this article might provide a boost to your commitment to battle the affliction, whether personally or vicariously — Lori Drummond, R.D., L.D..

Dr. Dean Ornish and other research physicians recently published a randomized controlled trial showing that the progression of early-stage prostate cancer may be stopped or perhaps even reversed by making similar changes in diet and lifestyle.

This was the first randomized controlled trial showing that the progression of any type of cancer may be modified just by changing what we eat and how we live. What’s true for prostate cancer may be true for breast cancer as well.

Recent studies by the Preventive Medicine Research Institute continue to show how dynamically lifestyle changes can improve our health and well-being, even on a genetic and cellular level. [Read more...]

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Filed Under: Digestion, Nutrition Tagged With: Cancer, Digestion, Nutrition, Vegetables, whole grain
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