Eat to Fight Breast Cancer

As many of you know, October is Breast Cancer Awareness Month. Were you aware that there are dietary measures you can take to reduce your risk and possibly even increase the efficacy of treatment? A two-time cancer survivor and dietitian, Diana Grant Dyer, has developed what she dubs “The Breast Cancer Diet” which she credits with her own recovery.

3 to 6 daily servings of whole grains – maximize your fiber intake to lower cholesterol which the body uses to synthesize estrogen. High estrogen levels are associated with breast cancer.
1 or 2 daily servings of beans – again, to boost your fiber intake.
2 ounces of nuts several times weekly – more fiber and a healthy dose of monounsaturated fat. Research links high consumption of monounsaturated fat with lower incidence of breast cancer.
9 or more daily servings of fruits and vegetables – again fiber, fiber, fiber… plus phytochemicals and antioxidants that help your body fight off cancer causing free radicals.
1 to 2 daily servings of low fat, organic (hormone free) dairy products- it’s high conjugated linoleic acid (CLA) content has been shown to fight cancer (and fat!). CLA supplements are not recommended, however, and the benefits are maximized when CLA is obtained through natural food sources, such as 2% or 1% milk.
1 to 2 daily servings of soy products – soybeans are full of naturally occurring anti-cancer compounds. Diets rich in soy (think that of Japanese women) have been associated with lower rates of certain types of cancer.
2 or 3 weekly servings of fatty fish – the omega-3 fatty acids found in fish such as salmon have been shown to reduce inflammation and reduce rates of several types of cancer.
1 to 2 tablespoons of ground flaxseed daily – to provide more omega-3 fatty acids. Also, recent research suggests that flax may act to combat estrogen in the body, making it antagonistic toward certain types of tumors.
Drink green tea – it is rich in EGCG, which stops cancer cells from growing by inhibiting dihydrofolate reductase action in the body, which in turn inhibits certain types of cellular growth..
Cook with olive or canola oil – boost your intake of monounsaturated fat!

These nutritional tips, along with increased physical activity, maintaining a healthy body weight and limiting alcohol intake (or cut it out all together) are excellent ways to reduce your risk for breast cancer and may make your body more receptive to treatment if it has already been detected.
Show your support of the ongoing search for a cure by participating in a local Race for the Cure!

(http://yourtotalhealth.ivillage.com/the-breast-cancerfighting-diet.html)

White Wheat Nutrition

If you listen to many nutritionists, eating white bread is tantamount to eating straight sugar from the bowl. Its refined nature makes it very quickly digestible, therefore leading to a rapid conversion of its carbohydrate content to glucose. Consequently, it causes a rapid spike in blood sugar followed by a subsequent drop. Don’t be fooled into thinking it is nutritional, simply because it is enriched with vitamins and minerals—they are only there to replace the natural nutrients that get lost in the manufacturing process.

White wheat is made from an albino strain of wheat, so if it is true white wheat, it is unrefined and unprocessed making it just as nutritious as wheat bread. It's a good way to boost whole grain consumption and daily fiber intake for folks who don't like wheat bread, as long as it is made from 100% white wheat flour (check the label for words like "enriched" that indicate it is the less-nutritious processed variety).

To maximize lunchtime nutrition, try making sandwiches on white wheat bread that has less than 70 calories per slice. Add a lean protein source, 2% milk-based cheese, fresh spinach and sliced tomato-- a perfectly balanced meal!