Breast Cancer F CT A s MYTHs and CHOICEseh.uc.edu/mythfactchoices/newsletters/PRG-DEH_Issue_32.pdfrepresent the nutritional benefits of the more than 26,000 different phytochemicals

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Breast cancer: Windows of Susceptibility. NIH grant 1U01ES019480

our MISSIONPINK RIBBON GIRLS

Food is medicine............................1Nutrient dense food........................2

Coffee Talks..................................4

Crossword puzzle...........................5Card to print.....................................8Strawberries..............................10Spinach and shrimp.....................11Nutrient dense food.....................12Healthful foods...........................13Yoga Pose......................................14UCTV videos..................................15

TO PREVENT the occurrence of BCa through RESEARCH and EDUCATION

TO ENCOURAGE and SUPPORT BCa survivors, friends and families.

Contacts

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July 2013 Issue 32Breast Cancer

MYTHs,FACTs,CHOICEsand

COMMUNITY PARTNERS

let your foodbe your medicine

and your medicinebe your food

INDEXRESEARCH PARTNERS

1

According to Wikipedia, Hippocrates (460 BC - 370 BC) a Greek physician lived an astounding 2.5 millenia ago. Have we made any progress in diet and nutrition??? since then?. He is considered one of the most outstanding physicians in all of medicine and his students and colleagues revolutionized the field, not only in ancient Greece, but for all time, drawing medicine out of the realm of theurgy (magic and alchemy) and bringing it into the realm of testable science.

What contribution Hippocrates can actually be credited with is not well documented, but he and his enclave created the Hippocratic Oath, greatly advancing the systematic study of clinical medicine and summing up the medical knowledge of previous schools of thought.

Among his most notable quotes is the title of this page. These wise words are as poignent in 2013 as ever and it points to the fact that humanity will always struggle with healthy food choices. Comparisons between his diet and todays diet are surmised and sumarized.

under fedmore nourished overworked physically food unprocessedlow availibility physical stress fermentation rot mold little chance for satiety

over fedundernourishedunderworked physicallyfood overprocessedhigh availabilityemotional stressGMO pesticides additivesevery chance for satiety

400 bce

2013 ce

Current food nutrition labels are minimalist at best and seriously erroneous at worst. Reasons for this are at least 2: calculation of vitamin and mineral content based on g of food (not considering water content) and the use of serving size, which is not realistic -- causing a misunderstanding from bias in both directions.

Unfortunately, nowhere as of this minute is there really good information on the nutrient density of most foods. There are many sites where the minimun daily requirements are listed (also called the RDI, or required daily intake, or RDV, reference daily value, and a host of other names, and these largely pertain just to the main vitamins and minerals (those for which a continued lack is absolutely life threatening). There are few lists for recommended intake of nutrients which are highly beneficial but not required for maintaining life. Here is the dilemma, how is the distinction between absolute nutrient and beneficial nutrient managed. In the nutrition label on foods we only see absolutely essetial nutrient information. The reasons for this are many,:not the least of which is that there is a paucity of scientific information on just how "anti-cancer beneficial" the nutrients actually are. Energy density (calorie content) which is universally reported but is almost unusable information because it does not take into consideration the percentage of water. If a food

RESEARCH PARTNERS

QUESTION: What is the difference between the current nutrition label for food and other

information about nutrient density?

ANSWER

Adam Drewnowski, PhD

Journal of the American College of Nutrition, Vol. 28, No. 4, 421S–426S (2009)

Review: Defining Nutrient Density: Development and Validation of the Nutrient Rich Foods Index Center for Public Health Nutrition, University of Washington, Seattle, Washington

standard nutrition label

2

has 95% water then the list of vitamins minerals etc is highly diluted per 100 g (not to make a bad pun) where the nutritional value of most energy dense junk foods is over reported because of their lack of water content.

Adam Drewnowski has researched the Nutrient density index, which bases the nutrient density on 100 kcal rather than 100 g thus taking into account the water content and thus providing a more realistic value for the nutritional value of what we eat I have redrawn Adam Drewnowsky's graph (cited above) here with a little bit of "fun" but the message is the same. None of the highly calorie dense foods is here (french fries, chips, pizza and the like but their position is not hard to imagine. It would be a welcome addition to the nutrition websites to have a database which lists nutrients in relation to calories AND INCLUDES phytonutrients (at least representative samples of the 26,000 + of them whether all the known benefts are medically tested).

SOLUTION:

-40 -20 0 20 40 60 80

100

200

300

400 fats oils

grains

sugarssweetsdrinks

meat fish poultry

dairy

eggs

nuts seeds legumes

En

erg

y / 1

00 k

cal

Nutrients / 100 kcal 3

GREAT NUTRIENTDENSITY VALUE

fruits

vegetables

RESEARCH PARTNERS

COMMUNITY PARTNERS

Coffee Talk

DNA and environment may determine who we are; but WE determine who we will become.

Pink Ribbon Girls Coffee Talk for June.

I had the pleasure of meeting a few new Pink Ribbon Girls who are currently receiving treatments at our last Coffee Talk on June 22, 2013. These women were either getting ready for another surgery and dealing with question about what is next in the life journey. It was good conversation and as a 15 year survivor, I was able to share my experiences.

I was also able to catch up with a good friend and fellow PRG, Vanessa Tiemeier. She was also able to share with the new attendees her special project - The Live Sincerely Project.

This was such an inspiring testimony that we placed it onto a page with our own breast cancer ribbon design for June, so that you could print this out as a note card to send to someone who might need encouragement. Find the images on pages 7 and 8 are printable on 5.5 x 8 paper.

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WINDOWS of SUSCEPTIBILITY

Finding a good (and accurate) way to measure nutritient value of foods is hard work. These values are usually based on 100 g of food, which doesn't fairly represent the nutritional benefits of the more than 26,000 different phytochemicals found in fruits and vegetables, while overstating the nutrient value of calorie dense foods with lower water content.

CROSSWORD PUZZLESfor better health

BreastCancerRisk

Windows ofSusceptibility

UNIVERSITY OF

CincinnatiDept of Env Hlth

RESEARCH PARTNERS

5

1. Virtually all ___ even if dehydrated, has water,2. Vegetables and ______ contain as much as 80-92% water,3. Over 4 billion people in the world primarily eat one of three staples which are _____ rice and wheat,4. Just 15 crop plants provide 90 percent of the world's food energy intake and ____maize and wheat are at the top,5. Databases for food nutrients including information posted on the FDAs nutrition website typically base percentage in nutrition labels using 100 grams of ______ as a standard,6. In western countries 22 percent of the diet is ______ product,7. 100 g of snack food may falsely ______ to have more nutrients than high water content foods,8. School cafeterias are having to say goodbye to ______ and Doritos which are low water content but calorie dense foods with poor nutrient benefits,9. Some researchers have suggested that nutrient density be based on 100 ____ of food rather than 100 g (by weight),10. Food that is ___ in water content generally is highly processed and designed for snacking,11. Nutrient value of high energy dense and low water content food is usually ____,12. Grains fruits and _____ vegetables - like yams - can be staple foods,13. 823 million metric ____ of maize are produced annually,14. According to the Institute of Medicine about _____ percent of our water comes from food,

1. The definition of a staple food is a low cost readily available food that offers either protein ___ or carbohydrates,2. Just because the product says no butterfat and no cholesterol does not make it fat ____,3. A quick calculation of nutrients in watermelon which is ____ than 90% water would be to multiply the nutrient list by 9 times and that comes close to being accurate.4. The calculation of nutrient density based on kcal is termed Nutrient-____,5. This large round to oval fruit is more than 90% water,6. Staple foods are not ________ nutritionally speaking,7. The nutrient density of dried _____ is high because this is a fruit with a very low water content and thus it changes the nutrient list based on 100 g.8. Another fruit with lower than usual water content but high in nutrition and natural sugar is the ___,9. In africa 45 percent of the main diet is _____,10. Nutrition ______ set up the opportunity for corporate fabrication about food nutrient value,11. When requesting a value for water content from FritoLay about Doritos I got a form ______ by email with a no-reply address saying it was not possible to obtain this information (which is pretty tacky),12. Calculating nutrient value of food based on 100 g of food is __________,13. Is a staple food always full of nutrition?14. Fats ____ butter and sugar conain the least amount of water so their nutrient content is more accurate,15. Staple foods also need to be able to be ______ for long periods of time,16. What is the component of food that causes comarisons in nutritional value to be misleading?,

Across

DOWN

Word Clues

6

Answers:

It is clear that fruits, vegetables, condiments and spicesthat are available to us as fresh produce in most parts of the world have great anticancer benefits. It is just asclear that it is our whether or not to eat them. CHOICE

Links to more puzzles

7

I will learn from each person and each day on my journey and will share ideas and wisdom from my own

experiences.With a grateful spirit, I will acknowledge my need for

others and will in turn be loving and generous, remembering that every member of a community plays a

unique role.I will remain strong in my convictions while keeping an

open mind to perspectives beyond myself.Courageously, I will respect each movement of my heart,

through fear and joy, grief and peace.I will cultivate my passions with delight and also take

time for honest introspection.I will love the person I am today while constantly

striving towards my best self.I will keep a healthy balance between the rewards of

discipline and the growth and wonder that spontaneity brings.

I will acknowledge both the marvel and the limitations of my body and respectfully take care of it the best I can.

Accepting the reality that there are circumstances I cannot change, I will seize my power to actively change

that which I can control with hope and creativity.I commit to living each chapter of my story: honoring the lessons and gifts of my past, fully participating in the fleeting beauty of the present, and bravely walking

towards the unknowns of my future.Knowing that life is an enduring but glorious struggle, I

pledge to live each day with purpose.I will live sincerely.

I will live sincerely

Strawberry season hits in the valley below us about two months before our own berries begin to ripen. Strawberries cause the two little guys in this house to go into orbit. Alastair got the attention of all the shoppers at a local fruit stand when he squealed “stwawbawwies!” Then he announced to anyone who would listen that his grandma was buying some to take home.Strawberries are a big deal.

But we sometimes have so many that they begin to dry out and lose their shiny red charm. What to do? The kids love shiny red charm. They really do!This is our latest intervention for tired strawberries: Make a strawberry lemonade concentrate. It's dynamite! Here's how.Steps

1. Wash the berries. Even if the berries were previously washed, if they are sitting around long enough to begin to dry out a bit, they probably need another good rinse.

2. Remove the green tops and slice the berries into 1/4 inch slices.

3. Layer the berries with honey or sugar and freshly squeezed lemon juice in a wide-mouthed jar. Don't worry about the proportions. You will make adjustments when you mix up the drinks later. You just want plenty of lemon and plenty of strawberry. They sing beautifully together.

4. Press the berries down so they are completely submerged in liquid. You may need more lemon juice to finish the job.

5. Store the jar in the refrigerator over night or longer while the flavors blend. Mix the concentrate with icy water to make your drink as strong or weak as you like. You may want a bit more honey. Spoon some strawberry slices into each glass. They are fun to eat when the lemonade is gone. If you have a home soda machine or seltzer, try mixing this concentrate with fizzy water for a bubbly lemonade.

This concentrate keeps well for about five days in the refrigerator.

10

Traditional-foods.comedited from above

http://www.fitnessmagazine.com/recipe/vegetables/moroccan-shrimp-with-spinach/

Makes: 4 servings. Preparation time: 40 mins Cooking time: 7 mins.Ingredients 1/2 teaspoon ground coriander

1/2 teaspoon ground cumin 1/2 teaspoon paprika 1/4 teaspoon cayenne pinch ground allspice 1/4 teaspoon salt 1 pound large shrimp, peeled and deveined 10 ounces fresh baby spinach 3 tablespoons extra-virgin olive oil

Directions 1. 1. Mix the coriander, cumin, paprika, cayenne, allspice and 1/8 teaspoon salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with glass lid and refrigerate 30 minutes. 2. 2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12-inch sheets of heavy-duty aluminum foil. Bring the edges of each sheet together and fold tightly to seal. 3. 3. Heat the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5 to 7 minutes

Recipe from Banita Bailey

COMMUNITY PARTNERS

11

nutrient denSe f d

nutrient S

@300 calories100 grams

1:306

i cal rS o

:1 30nutrient Svit C, A, B6, B1minerals K, Mn,

phytonutrients, lycopene,beta-carotene, lutein,

zeaxanthincrytoxanthin

Watermelon is fat free and is a source of vitamins A, B6, C, and thiamin. Studies have shown that a cup and a half of watermelon contains about 9 to 13 milligrams of lycopene. On average, watermelon has about 40 percent more lycopene than raw tomatoes. Red, ripe flesh is the best indicator of the sweetest and most nutritious watermelon, though it's hard to choose the ripest melon when it's uncut.Generic Cheese coney, 100 g, 37% fat, 50% saturated fat, 40% RDI for sodium.

i cal rS o

35% fat, too high sodium and chloesterol

Vit Aminerals Fe, Ca

12

http://www.ars.usda.gov/is/ar/archive/jun02/lyco0602.htm

30

nutrient dense

calorie dense

next month nutriend densitywill be based onkcal not weight

WATERMELON is high in anti-oxidant flavonoids like lycopene, beta-carotene, lutein, zeaxanthin and cryptoxanthin which act as antioxidants. As such they are protective for colon, prostate, breast, endometrial, lung, and pancreatic cancers. Watermellon has lycopene and other phytonutrients and carotenoids that have function to help protect cells from oxygen-free radicals.

Watermelon has more lycopene than a raw red tomato. .

Watermelon also provides potassium, an important component of cell and body fluids that helps controlling heart rate and blood pressure; It thus offers protection against stroke and coronary heart diseases.

Furthermore, it contains a good amount of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitami C, and manganese. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and also scavenge harmful oxygen-free radicals, and manganese is a co-factor for the antioxidant enzyme, superoxide dismutase.

"100 g of fresh melon provides 4532 µg lycopene, whereas only 2573 µg in tomatoes"

I forsee a huge hiccup in the way we talk about nutrient density or nutrient "richness" in food, perhaps to be handled similarly to the way scientists have had to deal with wet and dry tissue minerals and toxicological substances.

It is difficult to imagin how it is fair to compare the nutrients in a fruit, lets say watermelon, which is 90+% water which no caloric - nutrient value, though it has other value and a cheese coney has a high caloric density, total water content of 60% or less and few phytochemicals. Nutrients values based kcal content is a reasonable approach.

coming

(modified from) http://www.whfoods.com/whoweare.php

13

lycopene in tomato base sauce is morebioavailable than in fresh tomatoes

2400 g lycopene: 1 cup of saucenone in white onions buns or hotdogor red kidney beans

m300 calories

4532 g lycopenem151 g lycopene per caloriem

watermelon30 calories

8 mg lycopene per calorie

RELEASE STRESS

REDUCE CANCER RISK

GAIN STRENGTH

YOGA AT YOUR DESK

Reduce stressCalm your mind

Feel betterRelax and stretch

Inspired by Kali Ray’s TriYoga,the art and science of Yogaflow

www.triyoga.com

Stress busterInhale, draw shoulders up to ears and make fistExhale, squeeze in shoulder blade area and relax

Shoulder circlesStand or sit with good postureCircle shoulders: forward, up, back and down

AffirmationInhale peace, Exhale tension

PRACTICE #2: NATURAL ALIGNMENT

PRACTICE #4: RELAX YOUR SHOULDERS

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PRACTICE #4: RELAX YOUR SHOULDERS

PRACTICE #3: HEALTHY SPINE

PRACTICE #1: YOGIC BREATHINGIssue 29

Issue 30

Issue 31

FacebookWindows of Susceptibility

TubeYou

Susan Schwartz June 26, 2013

Dear BCERP 2012 Meeting Program Speakers, Session Chairs and Moderators, We are pleased to notify you that the videos of your presentations at the November 15-16 2012 annual scientific meeting are now accessible on the University of California Television website. www.UCTV.tv

The Breast Cancer and the Environment Research Program series of topics premiered on UCTV beginning in April 2013, and was formally announced in the May UCTV e-newsletter (see below). In less than two months this series has generated 340,000 web views, indicating considerable interest in the topics.

To locate the BCERP series in the UCTV e-news below: scroll down under Program Highlights to the *Health & Medicine* section to view the majority of the meeting presentations. http://uctv.tv/breast-cancer-environment/Additionally, Alexandra Anderson has compiled the attached roster of program topics with the UCTV video web links.

This programming is available to the UCTV viewing public through public access educational television and can be accessed globally on the UCTV website. Please notify your colleagues and university and media contacts about this new resource.

*Many Thanks* - the post-production process was a multi-month coordinating effort between Zero Brest Cancer, UCTV editorial staff, and Kaya Balke at UCSF. Particular credit goes to the BCERP conference organizers and to you, the speakers and presenters, who consented to share your presentations with university communities and with the broader public.

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