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
Study finds eating deep-fried food is associated with an increased risk of prostate cancer
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
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 receptordefined 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 inversely associated with panc ca.
were
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
Dietary fats are mixture of omega 3,6,9
also brain function, growth, bone health
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:
