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2009 October |

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National Breast Cancer Awareness Month

By Rebecca Brenner

This month is an opportunity to create awareness around the lifestyle behaviors that increase the risk of cancer and an awareness of the current studies and treatments. October creates an awareness of those who have suffered, those who have battled, those who have lost, and those who have won their fight with cancer. This awareness shines a light on one of the most common cancers among women and the transformative ways in which we can collectively prevent this devastating disease.

Almost 70 percent of all cancers are linked to lifestyle choices such as diet, exercise, and weight. One of the most significant ways to lower your risk of cancer is through the foods you choose to eat. A 1990 report in the New England Journal of Medicine, by Walter Willet, M.C., revealed that eating a diet high in red and processed meats greatly increased the chances of developing cancer. A current study out of Washington (Reuters) reported that almost 40 percent of breast cancer cases could be prevented if women maintained a healthy diet, weight, and drank less alcohol. Hundreds of similar studies reveal a primarily plant-based diet will reduce the risk of developing cancer and improve overall immune function.

So what would a cancer prevention diet look like? For starters, one full of a wide variety of fresh organic fruits and vegetables. The National Cancer Institute recommends 5 – 9 servings a day of fresh produce. Cruciferous vegetables like broccoli and brussels sprouts, dark leafy greens like kale and chard, and brightly colored yellow, orange, and red vegetables like peppers, carrots, and yams are especially important. These super foods are full of antioxidants, phytochemicals, and bioactive chemicals that fight free radicals and increase the immune systems ability to fight disease.

Equally important are whole grains like wheat, quinoa, buckwheat, millet, and amaranth. These ancient grains are packed full of dietary fiber, phytoestrogens, phenolic compounds, and antioxidants which all reduce the risk of cancer and other diseases. The key word here is whole. Processed grains, where the outer covering (the bran) is removed, are many times turned into pastas, pretzels, and breads. The processing of grains greatly reduces any nutritional quality because it is the bran that possesses almost all of the health-promoting nutrients, so be sure to look for the whole variety of your favorite carbs.

Other planted-based foods such as nuts, seeds, and legumes are also essential in a cancer prevention diet. This group is an excellent source of low-fat fiber, protein, calcium, and iron. Cancer-fighting chemicals and antioxidants such as linoleic acids, quercetin, and lignans make these inexpensive foods a powerful ally in a healthy diet. Good quality proteins such as sustainability raised fish, organic turkey and chicken, and open-range eggs are best eaten no more than three times a week in a serving no larger then a deck of cards. Some nutrition experts recommend thinking of animal protein as more of a condiment then the center of a meal.

Live foods such as sprouted seeds, grains, and seeds are also a wonderful add to a healthy diet. The germination of seeds changes their composition in so many beneficial ways. By sprouting a seed you reawaken all of the seeds potential. The content of the vitamins B and C increase dramatically, sometimes by 80 percent. Protein content increases by 30 percent. Beta-carotene, vitamins E and K, and calcium increase as well. Give the following a recipes a try, making a commitment to incorporate more fresh vegetables, grains, and legumes into your diet.

Be sure to take a look at our Health Watch Recipes. I’ve included some wonderful, easy to make recipes that are sure to please.

Rebecca Brenner is a nutritionist, writer, and local cooking show host living in Park City, Utah. For more DIY and local-inspired meals visit her blog – www.playfulnoshings.blogspot.com and her website – www.parkcityholistichealth.com