Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer

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1 Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer Presented to: Juneau Community Presented by: Stephanie Paver, RD, CSO, CNSC Date: 7/15/13

2 Introduction Nutrition/Lifestyle matter for prevention, during treatment, recovery and throughout life Prevent tumor growth/recurrence Weight control Bone health 1/3 of cancers are prevented with diet and lifestyle modification 2

3 Outline General recommendations to reduce risk Diet Tips to consider when shopping Activity 3

4 American Institute for Cancer Research (AICR) Recommendations 4

5 Recommendations Be lean Be active, 30 minutes a day. Avoid Plants are priority! 25 grams of fiber a day) 5

6 Recommendations Limit red meat avoid processed meat Limit alcohol one drink/day for women two drinks/day for men Limit salty foods 6

7 EAT A PLANT-RICH DIET 7

8 Plate Method

9 Fruits Serving Sizes 1 medium piece=baseball ½ cup chopped=1/2 baseball ¼ cup dried fruit=golf ball 4oz juice Strive for 2-4 servings daily! 9

10 Vegetables ½ cup chopped=1/2 baseball 1 cup leafy=1 baseball 1 med. Potato=computer mouse 3-5 servings daily! 10

11 Focus on Cruciferous! Vitamin C Fiber Phytochemicals Detoxify carcinogens Stop tumor cell growth Sources Kale Collard greens Cabbage Brussels sprouts Broccoli Cauliflower Bok choy Rutabaga Watercress Chinese broccoli 11

12 Eat every color of the RAINBOW everyday! Look for vivid, bright coloring all around The deeper the color, the greater concentration of nutrients AND antioxidants

13 Beans ½ cup cooked=1/2 baseball 3 servings weekly! 13

14 Nuts/Seeds ¼ cup=golf ball 2 Tbsp. nut butter=two thumbs together 3 servings weekly! 14

15 Best Protein Plant Sources Legumes Beans Peas Lentils Soy Nuts Seeds Nut butters 15

16 Best Protein Animal Sources Deep cold water fish (salmon, sardines, cod) Poultry, skinless Eggs Organic, low fat yogurt & kefir Wild game &/or grass fed lean meats Aim for 3-4oz of protein per meal! 2011 Rising Tide 16

17 Healthy Fats Increase Omega-3 fats: - Deep, cold water fish (salmon, halibut, sardines, cod) - Walnuts - Flax seeds Decrease omega-6 fats: - Saturated, hydrogenated, & trans fats - Corn, sunflower, soybean, & cottonseed oils - Hard margarines 2011 Rising Tide 17

18 AntiInflammatory Diet 18

19 Plate Method

20 SHOPPING TIPS 20

21 PLU (Price Look Up) Codes: Codes will fall into the range 5-digit code beginning with 8: GMO-grown produce 5-digit code beginning with 9: Organically grown 5-digit code beginning with 0 (or a 4-digit code): Conventionally grown (pesticides, contaminated soil)

22 Organic Produce Higher amounts of phytochemicals Pesticide exposure cancer link inconclusive Pesticides are toxins = negative impact If organic not possible, avoid produce with the highest pesticide levels 22

23 Dirty Dozen Clean 15 Apples Celery Cherry tomatoes Cucumbers Grapes Hot peppers Nectarines (imported) Peaches Potatoes Spinach Strawberries Sweet bell peppers Kale/collard greens Summer squash Asparagus Avocado Cabbage Cantaloupe Corn Eggplant Grapefruit Kiwi Mangoes Mushrooms Onions Papaya Pineapple Sweet peas Sweet potatoes 23

24 Another Option Locally grown, organic CSA Community Supported Agriculture Monthly delivery Co-ops 24

25 BE ACTIVE! 25

26 Sitting is the New Smoking Prolonged sitting linked with health problems and premature death Extra gym time doesn t seem to offset the risk. Rather, the solution seems to be less sitting and more moving By standing, you burn 3x as many calories as you do sitting 26

27 Other Benefits Improves quality of life Increases muscle strength/balance Better mood, decreases depression/fatigue Bone density Decreases inflammation and disease risk 27

28 How much activity? 30 minutes aerobic activity 5 days a week Muscle-strengthening activities 2x per week work all major muscle groups Modify sedentary behavior Rather than calling or ing colleagues, walk over to discuss in person or stand up while having a phone conversation. Take the stairs, it s FREE! Park in the furthest stall 28

29 29

30 A word about weight.. 30

31 A word about weight Being overweight is a risk factor for many cancer types

32 Weight - Recommendations Reach and maintain a healthy body weight. If that s not possible, prevent additional weight gain**** Focus on being physically active and making healthy choices Focus on diet quality not number on scale 32

33 33

34 Take - Away General recommendations to reduce risk Be Lean, Be active Plant based diet Diet Eat the Rainbow, lean protein and healthy fats Focus on cruciferous Tips to consider when shopping Clean 15, dirty dozen Buy locally grown Activity 30 minutes of planned activity 5 days a week Avoid sedentary behavior 34

35 Reputable Resources Websites Magazines & Newsletters Cooking Light Eating Well: the Magazine of Food & Health Tufts University Diet & Nutrition Letter to order Vegetarian Times Prevention American Institute for Cancer Research Newsletter to order United Soybean Board 800-TALK-SOY to order 35

36 References Glwd.org Airc.org Cancer.org Breastcancerfund.org 36

37 Questions Stephanie Paver, RD, CSO, CNSC

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