Everyday Nutrition for Health

Jennifer McCombie MS,RD,CSO SCCA Department of Medical Nutrition Therapy

On the Plate Today

Nutrition and the information age Research: Cancer and Diet Smothering the flame: Cancer and

Inflammation Fruits and veggies, and much, much more Practical tips and nutrition pearls Questions?

Sources of nutrition information Number of hits in a Google search for

subject “nutrition information”

Sources of nutrition information Number of hits in a Google search for

subject “nutrition information”

About 254,000,000 results (in 0.42 seconds)

Sources of nutrition information

Sourcing nutrition information “It is the least substantiated, most

uninformed opinions about how to eat that will come at you with the greatest conviction. That's your first clue that something is awry, because true expertise always allows for doubt.”

From the Huffington Post article: “No you are NOT a nutrition expert” by Dr. David L. Katz www.davidkatzmd.com

Nutrition and Cancer Research

What do we know? Nature knows best…

Clinical Nutrition / IOFM 1999

FHCRC Studies 2012-13 Esophageal cancer risk may be reduced through a variety of lifestyle

factors – from taking aspirin to losing belly fat The Role of Tobacco, Alcohol, and Obesity in Neoplastic Progression to

Esophageal Adenocarcinoma: A Prospective Study of Barrett's Esophagus. Hardikar S, Onstad L, Blount PL, Odze RD, Reid BJ, et al. (2013). PLoS ONE 8(1): e52192. doi:10.1371/journal.pone.0052192

Study finds eating deep-fried food is associated with an increased risk

of prostate cancer Frequent, regular consumption has strongest effect and is linked to more

aggressive disease. Prostate, 2013 Jan 17. doi: 10.1002/pros.22643. Stott-Miller M, Neuhouser

ML, Stanford JL

Study finds a diet rich in slowly digested carbs reduces markers of inflammation in overweight and obese adults Such a diet also increases a hormone that helps regulate metabolism of

fat and sugar J. Nutr. 2012 jn.111.149807 Marian L. Neuhouser, Yvonne Schwarz,

Chiachi Wang, Kara Breymeyer, Gloria Coronado, Chin-Yun Wang, Karen Noar, Xiaoling Song, and Johanna W. Lampe

Additional Studies Dietary fiber intake and risk of hormonal receptor-

defined breast cancer in the European Prospective Investigation into Cancer and Nutrition study Am J Clin Nutr. 2013 Feb;97(2): 344-53. doi:

10.3945/ajcn.112.034025. Epub 2012 Dec 26. BC risk was inversely associated with intakes of total

dietary fiber, esp. vegetable fibers. Stronger correlation with fiber and ER/PR negative BC

Types of Fish Consumed and Fish Preparation

Methods in Relation to Pancreatic Cancer Incidence: The VITAL Cohort Study

Am. J. Epidemiol. (2013) 177(2): 152-160 first published online December 5, 2012

Found that fish rich in n-3 fatty acids and non-fried fish were inversely associated with panc ca.

Studies Summary Keep weight in healthy range, especially if

fat carried in belly area Avoid regular intake of deep-fried foods;

weekly, or more Eat carbohydrates that digest slowly (hint:

contain fiber) Consume a high fiber diet, especially

vegetable fiber Include food sources of omega 3 fats, such as

cold-water fish, leafy green vegetables, more

Cancer & (Chronic) Inflammation

What is Chronic Inflammation? Exists for a long period of time Low-grade internal fire related to:

Food sensitivities Imbalanced intake of omega 3 & 6 fats High glycemic diet (high sugar) Chronic stress Poor sleep quality Environmental toxins Microorganisms (h. Pylori) Auto-immune diseases Genetic factors

Classic symptoms of Chronic Inflammation Indigestion, including IBS, GERD Headaches/ migraines Unexplained body aches and pains Congestion Skin irritations/ outbreaks Weight gain and obesity Frequent infections

Diet & Inflammation Identify food sensitivities and eliminate irritants

from diet Increase omega 3 fats, reduce omega 6 fats Eat naturally fermented/ cultured foods Reduce animal protein intake (if intake is

more than 8 oz per day) Eat foods naturally high in fiber Regulate blood sugar levels Hydrate, hydrate, hydrate Supplement with Vitamin D (esp. in winter

months)

Balance Omega 3 & 6 fats in the Standard American Diet (SAD) Omega 3 fats Essential to diet Less abundant Anti-inflammatory

Less tumor growth Less blood to tumors

Omega 6 fats Essential to diet Overly abundant Pro-inflammatory

Foster tumor growth

Humans evolved on a diet with a 1:1 ratio Today’s SAD diet has a 15:1 – 25:1 ratio of Omega-6: Omega-3, promoting many modern disease states. Biomed Pharmacother. 2002 Oct;56(8):365-79. The importance of the ratio of omega-6/omega-3 essential fatty acids. Simopoulos AP.

Representation of the SAD

Balance Omega 3 & 6 fats Omega 3’s feed our cells – maintain clear

communication SOURCES of Omega 3s:

Fatty fish: wild salmon, sardines, mackerel, Pacific herring, trout, halibut, Pacific oysters

Green-leafy vegetables – where O-3’s originate Walnuts, macadamia nuts Ground flaxseeds, pumpkin seeds Oils: flaxseed*, walnut, wheat germ and hemp Edamame, soybeans and tofu Grass-fed (pastured) meats, dairy and eggs

To find in your area: www.eatwild.com *Not recommended for breast cancer patients/ survivors

Balance Omega 3 & 6 fats Omega 6’s have a pro-inflammatory role

also brain function, growth, bone health Dietary fats are mixture of omega 3,6,9

Olive oil provides enough omega 6 for health SOURCES of Omega 6s:

Nuts and seeds Refined vegetable oils (safflower, soy, corn) Conventional meat, poultry, dairy and eggs Ready-to-eat processed foods (salad dressings,

crackers, cookies, chips) Hydrogenated (trans) fats

Commercial Salad Dressings Newman’s Own Italian Dressing with Olive Oil All Natural Ingredients Vegetable Oil (Soybean Oil and/or Canola Oil), Water, Distilled Vinegar, Romano Cheese (Pasteurized Milk, Cheese Cultures, Salt, Enzymes), Extra Virgin Olive Oil, Salt, Contains 2% or Less of: Sugar, Garlic*, Spices, Anchovies, Barley Malt Extract, Citric Acid, Xanthan Gum, Hydrolyzed Soybean Protein, Molasses, Corn Syrup, Caramel Color, Onion*, Tamarind, Natural Flavor, Oleoresin Paprika (For Color) *Dried Contains: Milk, Anchovy, Soybean

Make your own dressing: Basic Vinaigrette: 4 tablespoons cold-pressed extra virgin olive oil 2-3 tablespoons white wine vinegar (to taste)* 1 teaspoon Dijon mustard 1 clove of garlic, crushed ¼ teaspoon of sea salt, or to taste Directions: To make the dressing, place all ingredients into a glass jar, and shake well. Pour over the salad just before serving. Dressing can be stored for up to 10 days in the refrigerator in a glass jar *Substitute favorite vinegar, lemon or lime juice

Eat Naturally Fermented Foods Restore beneficial bacteria to GI tract

Prevents growth of pathogenic bacteria Aids digestion – break down food, make nutrients Regulate regeneration of gut lining Lowers stress hormones Prevent obesity Build immunity

Sources Natural yogurts Natural sauerkraut Kimchi Kefir Miso Natural pickles Natural vinegars

Fermented & cultured foods: the surprising health benefits. PCC Sound Consumer March 2013. Cynthia Lair

Eat more plant proteins US Meat consumption averages 8 oz per

person per day (~2x the global average) Plant Sources of protein:

Legumes Nuts Seeds Whole Grains Vegetables, it’s true

Eat Lots of Fresh Fruits and Vegetables Goal: at least 4 cups

daily, mostly veggies Eat a variety of raw

and cooked fruits and vegetables

Eat colorfully: include orange/yellow, green, blue/purple, red and white plant food

Don’t forget nuts & seeds Add flavor and texture to foods Omega 3 and 6 fatty acids Vitamins, minerals, antioxidants, protein and

fiber Ideas for use:

Chop up nuts or sprinkle a handful of seeds and add to a salad or main meal

As a snack: measure out a small handful and close container to avoid mindless or over-eating

Snack on roasted pumpkin seeds instead of chips

Use nut/seed butters in vegetables sauces or dips

Regulate Blood Glucose Optimal fasting level: <90 mg/dL or </=120 mg/dL (2 hours post-meal) Optimal hemoglobin A1c < 5.5% Actions:

Weight loss of 5-10% can lower blood glucose levels (if overweight)

Increase muscle mass (weight bearing activities)

Stress reduction Diet changes

Regulate Blood Glucose: Food Limit starchy carbohydrates

to 2-3 servings/ day Eat low glycemic load

foods Limit or eliminate caloric

drinks Avoid evening snacking Reduce evening meal size Reduce caffeine intake (if

more than 1-2 servings/day)

Avoid using artificial sweeteners

Choose quinoa, bulgur, steel-cut oats, sweet potatoes

Choose whole fruits over juices

Drink plenty of H20, herbal teas

If hungry in the evening, snack on plain popcorn, plain yogurt, apple with cheese, or 10 almonds

Gradually shrink dinner portions to prevent feeling deprived

Use small amounts of honey, real maple syrup or jam

Foods to lower blood glucose Cinnamon Blueberries Raspberries Sour cherries Apples Goji berries (fruit, not

juice) Persimmons Jujube (Asian fruit) Garlic Onions Leeks/Chives Parsley

Avocado Olive Oil Apple cider vinegar Nuts and seeds Flaxseed Lemon Oat bran Barley Fenugreek Sweet potatoes Chamomile tea Green tea

Source: Jeanne M. Wallace, PhD, CNC

Hydrate with H20 or herbal tea Natural detoxifier Prevents constipation Regulates body temperature Reduces risk of obesity Supports numerous metabolic reactions Carries nutrients and hormones to cells Prevents mineral build-up (ie. Kidney stones)

http://www.h4hinitiative.com/about-healthy-hydration/water-a-key-element-for-our-body/

Nuclear Factor kappa beta (NFkß): Cancer’s “on” switch Protein complex that controls DNA

transcription of cells Activated by:

stress free radicals (carcinogens, oxidation) UV Irradiation bacteria and viruses Inflammation

Aggarwal B. et al: Nuclear Factor-kB: A holy grail in cancer prevention and therapy; Curr Signal Transduc Ther, 2006: f: 25-52. Van Waes C: Nuclear factor-kappaB in development, prevention and therapy of cancer. Clin Cancer Res. Feb 2007: 13(4); 1076-82

NFkß & DNA transcription chemo-resistance proliferation anti-apoptosis angiogenesis metastasis

How do we switch off NFkß?

Inhibit NFkß with Food almonds anise basil black pepper caraway cardamom cashews chili pepper cinnamon clove coriander Cumin

fennel fenugreek figs flaxseed garlic ginger Holy basil lemongrass licorice Mango Mint Mustard seed

onutmeg oOnion ooregano oparsley oPrunes orosemary osaffron oSesame seeds otamarind oturmeric owalnuts

Non-Dietary Inflammation Reducers Supplement Vitamin D3 (1000 IU summer

and 2000 IU non-summer months) Get adequate sleep Practice mindfulness (meditation, Qi

gong) Reduce stress Be physically active regularly Laughter

In Summary Identify food sensitivities and eliminate irritants

from diet – consider elimination diet Increase omega 3 fats, reduce omega 6 fats Eat naturally fermented/ cultured foods Reduce animal protein intake (if intake is

more than 8 oz per day) Eat foods naturally high in fiber Regulate blood sugar levels Hydrate, hydrate, hydrate Spice things up! Supplement with Vitamin D (esp. in winter

months)

QUESTIONS?

References: The Role of Tobacco, Alcohol, and Obesity in Neoplastic

Progression to Esophageal Adenocarcinoma: A Prospective Study of Barrett's Esophagus. Hardikar S, Onstad L, Blount PL, Odze RD, Reid BJ, et al. (2013). PLoS ONE 8(1): e52192. doi:10.1371/journal.pone.0052192

Consumption of deep-fried foods and risk of prostate cancer. The Prostate 2013, 17 JAN 2013 Marni Stott-Miller1, Marian L. Neuhouser1,2, Janet L. Stanford1,2

A Low-Glycemic Load Diet Reduces Serum C-Reactive Protein and Modestly Increases Adiponectin in Overweight and Obese Adults J. Nutr. 2012 jn.111.149807; first published online December 21, 2011. doi:10.3945/jn.111.149807

Anticancer: A New Way of Life; David Servan-Schreiber; 2008

Jeanne Wallace, PhD, CNC; www.Nutritional-Solutions.net