Food for Life Offers Tips on Anti-Cancer Diet

By Stefani Guerrero Soucy, The Sun, Yuma, Ariz.

Nov. 28–Remember the saying “An apple a day keeps the doctor away”? Or when your parents used to say, “Eat your greens,” while you were sitting at the dinner table?

Those sayings still remain true. Studies show a diet high in fiber and low in fat and red meat helps to reduce your chance of getting cancer.

That lesson was reinforced in a six-week healthy eating class offered by the Yuma Regional Medical Center. The class, Food For Life, was quickly booked up, prompting YRMC to offer it again in January.

The eight-week course features topics such as the need to eat a high-fiber diet and discovering dairy alternatives, as well as replacing meats because studies have shown that people who have avoided meat were less likely to develop the disease. This is partly due to the high fat and fiber-free characteristics of meat compared to plant foods, but also, as meats are cooked, cancer-causing chemicals tend to form within the meat tissue.

A recurring theme was the need to scale back on beef and fried foods in favor of loading up on a variety of fruits such as apples, oranges, strawberries, raspberries as well as vegetables such as carrots, spinach, kale and broccoli.

The series also covers a variety of other cancer-related nutritional topics and demonstrations on how to prepare eight full meals loaded with antioxidants and phytochemicals, high fiber and low-fat food.

Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer.

Antioxidants interact with and stabilize free radicals and may prevent some of the damage that free radicals otherwise might cause. Examples of antioxidants are beta-carotene, lycopene, vitamins C, E and A.

“Antioxidants are powerful cancer-fighters and found mostly in fruits and veggies. So cutting out some meats will naturally help if you replace them with healthy substitutions,” said Jean Myers, instructor for the course.

Phytochemicals are naturally occurring biochemicals that plants developed to protect themselves from oxidation and other hazards in their environment. Although phytochemicals are not nutrients in the traditional sense, such as vitamins and minerals, researchers are actively studying their health benefits.

Because phytochemicals can act at any stage of a normal cell’s conversion to a cancer cell after exposure or uptake of a carcinogen and its interaction with the cellular DNA, it is considered a cancer-blocking agent. Cancer-blocking agents prevent carcinogens from reaching the cell, or prevent the carcinogen from interacting with cellular components.

“The key message is to be generous with a variety of fruits and veggies as you plan your menu,” Myers said.

In the first class of the course, titled “Fueling up on low-fat foods,” students are taught to steer clear of meat, dairy products, fried foods and other fatty fare which is an important first step in preventing cancer — and in surviving cancer if it has been diagnosed, Myers said.

The class also explores foods that are rich in immune-boosting nutrients such as beta-carotene, vitamin C and zinc, and explains ways that food can interfere with immunities.

The immune system is critically important in fighting cancer. Individual cancer cells can arise in everybody from time to time, Myers said. But if your immune system is vigilant, it recognizes and destroys those cells before they can take hold.

“Studies have amply demonstrated the abilities of diets rich in fruits and veggies to reduce the likelihood that cancer will develop in the first place,” Myers said.

For those interested in learning more about the class or enrolling into January’s eight week course, Jean Myers at 344-4699 or TCPcookingclass@aol.com.

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THE LIST

The list below describes food sources of common antioxidants:

– Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale are also rich in beta-carotene.

– Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.

– Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods.

– Selenium is a mineral, not an antioxidant nutrient. Plant foods like rice and wheat are the major dietary sources but meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.

– Vitamin A — Foods rich in vitamin A include liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.

– Vitamin C, also called ascorbic acid, can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry and fish.

– Vitamin E, also known as alpha-tocopherol, is found in almonds, in many oils including wheat germ, safflower, corn and soybean oils, and also found in mangos, nuts, broccoli and other foods.

Source: American Cancer Society

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THE NEW FOUR FOOD GROUPS:

Whole Grains

Legumes

Fruits Vegetables

Source: American Cancer Society

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GREEK CHICKEN WITH TOMATOES, PEPPERS, OLIVES, FETA

Lemon, mint and a garnish of crumbled feta cheese bring the flavors of Greece to this easy chicken dish. If fresh Roma tomatoes aren’t available, canned tomatoes will provide the same cancer-fighting nutrients and vivid color.

To make Greek seasoning salt, combine:

2 teaspoons of garlic salt

2 teaspoons of lemon pepper

2 teaspoons of oregano

2 teaspoons of dried mint.

Ingredients:

4 boneless, skinless chicken breast halves, cut into bite-sized pieces

1/4 cup flour

8 teaspoons Greek seasoning salt, divided

1 teaspoon olive oil

1 large onion, sliced lengthwise

1 green pepper, cored, seeded, and sliced lengthwise into strips

3 Roma tomatoes, cut into eighths

3 tablespoons Kalamata olives, chopped

3 tablespoons feta cheese, crumbled

Directions:

Dredge chicken in flour mixed with 4 teaspoons of Greek seasoning. Heat oil in a large skillet over medium heat and add chicken, sauteing for 3 to 4 minutes until cooked through. Remove chicken from pan and set aside.

Add onion to skillet and saute until tender, about 2 minutes. Add bell pepper and cook another 2 minutes. Return chicken to skillet and cook 1 to 2 minutes, sprinkling with remaining Greek seasoning. Mix in tomatoes.

Remove from heat, transfer to serving dish, and sprinkle with olives and feta cheese.

Serves 8. Approximate per serving: 210 calories; 9.5 grams of fat.

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