Lose-weight and Prevent CANCER, Eat this :)

[Doug Varrieur]

Here's another great reason to eat those greens in the FTS program;

Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard are excellent sources of fiber, folate and a wide range of carotenoids such as lutein and zeaxanthin, along with saponins and flavonoids.

According to American Institute for Cancer Research (AICR) second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, foods containing carotenoids probably protect against cancers of the mouth, pharynx and larynx.

Researchers believe that carotenoids seem to prevent cancer by acting as antioxidants – that is, scouring potentially dangerous “free radicals” from the body before they can do harm. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer.

The Second Expert Report also noted probable evidence that foods containing folate decrease risk of pancreatic cancer and that foods containing dietary fiber probably reduce one’s chances of developing colorectal cancer.

EAT YOUR GREENS  

[Doug Varrieur]

EAT your Berries 

Berries are good sources of vitamin C and fiber. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, foods high in vitamin C probably protect against cancer of the esophagus, while foods containing dietary fiber probably decrease colorectal cancer risk.

All berries, but particularly strawberries and raspberries, are rich in ellagic acid. In laboratory studies, this phytochemical has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast. Research suggests that ellagic acid seems to utilize several different cancer-fighting methods at once: it acts as an antioxidant, it helps the body deactivate specific carcinogens and it helps slow the reproduction of cancer cells.

Strawberries also contain a wide range of other phytochemicals, called flavonoids, each of which seems to employ a similar array of anti-cancer strategies.

Blueberries contain a family of phenolic compounds called anthocyanosides, which many scientists believe are among the most potent antioxidants yet discovered.

[Doug Varrieur]

EAT your Broccoli 

Cruciferous Vegetables
The cruciferous vegetables include broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, non-starchy vegetables, like those listed above, probably protect against some types of cancers. This protective effect is strongest for cancers of the mouth, pharynx, larynx, esophagus, and stomach.

Research on cruciferous vegetables highlights several components that have been linked to lower cancer risk, including glucosinolates, crambene, indole-3-carbinol and, especially, isothiocyanates (which are derived from glucosinolates).

Several laboratory studies have suggested that cruciferous vegetables help regulate a complex system of bodily enzymes that defend against cancer. Components of these vegetables have shown the ability to stop the growth of cancer cells in various cell, tissue and animal models, including tumors of the breast, endometrium, lung, colon, liver, colon and cervix.

[Doug Varrieur]

EAT your Flax 

Flaxseed is available as flaxseed flour, flaxseed meal (which has the texture of cornmeal), flaxseed oil and whole flaxseeds. The whole seeds are not digested well, so they provide little nutritional or health benefits unless they are ground.

Flaxseed is the best dietary source for substances called lignans. Lignans are classified as phytoestrogens (plant estrogens) because they seem to mimic the action of estrogen in the body. Note that flaxseed oil does not naturally contain lignans, although some manufacturers add them during processing.

Flax is also the richest plant source of one kind of omega-3 fatty acid, alpha-linolenic acid (ALA). In some studies, this fat has shown promising health benefits, including offering potential protection from heart disease and some cancers.

[Doug Varrieur]

DRINK Green Tea in moderation 


Since ancient times, tea has been used as both beverage and medicine. Both black and green teas contain numerous active ingredients, including polyphenols and flavonoids, which are potent antioxidants.

One class of flavonoids called catechins has recently become the focus of widespread study for their anti-cancer potential. Tea is the best source of catechins in the human diet, and green tea contains about three times the quantity of catechins found in black tea.

In laboratory studies, green tea has been shown to slow or completely prevent cancer developent in colon, liver, breast and prostate cells. Other studies involving green tea have shown similar protective effects in tissues of the lung, skin and digestive tract.

Studies that track the diets of human subjects over several years (particularly studies conducted in Asia, where green tea consumption is common) have also associated regular usage of green tea with lower risk for bladder, colon, stomach, pancreatic and esophageal cancers.

AICR’s second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, was unable to make a recommendation regarding the relationship between tea consumption and cancer risk due to insufficient evidence.

Note: Very high amounts of green tea components (usually associated with overdosage of green tea supplements) have been shown to interact with drugs that affect blood clotting such as aspirin and change the way the body metabolizes certain medications.

[Doug Varrieur]

EAT your Soy in moderation

 
Soybeans are a type of legume, or bean. Foods made from soybeans include tofu, soymilk, soybeans, soynuts, miso (soy paste), tempeh, soy burgers and soynut butter.

Scientists believe that several active ingredients in soy may have anti-cancer effects. These include: isoflavones (which have been studied most), saponins, phenolic acids, phytic acid, phytosterols, and protein kinase inhibitors.

Soy appears to contain some components that resemble very weak forms of the body’s natural hormones. As a result, soy foods can mimic the actions of hormones under certain conditions and counteract these hormonal actions at other times. Because of such complexities, most of the studies that have investigated soy’s role in cancer development have dealt with hormone-related cancers such as those of the breast and prostate.

Soy has been shown to inhibit the growth of prostate cancer cells in a variety of laboratory conditions. Soy has also been associated with the inhibition of breast cancer cells in some, but not all, laboratory experiments. Diets rich soy have been shown to alter the metabolism of breast tissue in animal subjects in ways that may translate into added anti-cancer protection.

Several human and laboratory studies suggest that consuming soy early in life (such as adolescence) may help protect against breast cancer later in life. Results are less encouraging when soy is consumed later in life.

As a general rule of thumb, soy seems to be a good food to include in your diet (along with other beans) as a source of protein and nutrients.  But, there's limited evidence in U.S. populations supporting hopes that soy food might offer special protection against breast cancer.

Current research shows that it is safe to eat moderate amounts of soy foods (e.g., soymilk, tofu), up to two to three servings per day.As a precaution, women receiving anti-estrogen treatments such as tamoxifen, should minimize soy foods and avoid isoflavone supplements.

[Doug Varrieur]

SPICE it up, add some garlic in moderation


Garlic belongs to the family of vegetables called Allium, which also includes onions, scallions, leeks and chives. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, foods belonging to the allium family of vegetables probably protect against stomach cancer. Moreover, the evidence in the report shows that garlic, in particular, probably decreases one’s chances of developing colorectal cancer.

The protective effect of garlic was shown to have a dose response relationship. In other words, highest exposure to the food showed the greatest decrease in risk. For cancer protection, AICR experts suggest including garlic as part of a well-balanced predominantly plant-based diet.

These allium vegetables contain many substances now being studied for their anti-cancer effects, such as quercetin, allixin and a large group of organosulfur compounds that includes allicin, alliin and allyl sulfides. In laboratory studies, components of garlic have shown the ability to slow or stop the growth of tumors in prostate, bladder, colon and stomach tissue.

Laboratory research has also shown that one garlic component, called diallyl disulfide, exerts potent preventive effects against cancers of the skin, colon and lung. Recently, this compound proved able to kill leukemia cells in the laboratory. A compound derived from garlic called ajoene has displayed similar activity.

In animal studies, components in Allium vegetables have slowed the development of cancer in several stages and at various body sites: stomach, breast, esophagus, colon and lung.