FIGHT CANCER WITH FIVE SMART FOODS
Eat more berries and cruciferous vegetables, and skip red and processed meats. According to the World Health Organization, cancer is the leading cause of death worldwide. Life style choices are directly linked to one-third of all cancers: excess weight, low intake of fruits and vegetables, lack of physical activity and tobacco and alcohol use. “Reducing your intake of certain food groups while increasing your intake of certain ‘superfoods’ can reduce your risk of cancer twofold,” explains Abby Arday, RD, CDN, CNSC, a dietitian at New York-Presbyterian/Weill Cornell. “For example, consuming fatty fish such as salmon and tuna instead of processed and red meats, especially charred meats, can help reduce the risk of colon, breast and stomach cancers.” Here are the five food choices that can help lower your cancer risk.
Boost Berry Intake: Strawberries, raspberries, blackberries and especially blueberries are well-known sources of antioxidants, fiber, phytochemicals and vitamin C.
Get More Omega-3’s: “Incorporating more omega-3’s into your diet decreases inflammation and can reduce the risk of colon cancer,” says Arday. “Almonds, walnuts, flaxseed, salmon, mackerel, trout and tuna contain the highest quantities of omega-3’s.
Choose Cruciferous Vegetables: The Cruciferae family of vegetables includes broccoli, Brussels sprouts, cabbage, cauliflower, kale and collard greens. Cruciferae are excellent sources of fiber, folic acid, phytochemicals and antioxidants. Diets low in folic acid and fiber have been linked with an increased risk of colon cancer.
Limit Red Meat: High intakes of beef, lamb and pork, especially if charred, are linked to increased risk of colorectal, pancreatic and prostate cancers. The American Institute for Cancer Research (AICR) recommends limiting red meat intake to less than 18 ounces of cooked meat per week.
Avoid Processed Meat : Salami, pastrami, hot dogs, ham, bacon, sausages, smoked, cured or salted meats have been linked to an increased risk of stomach cancer.
Source: Weill Cornell Women’s Nutrition Connection, September 2016.
REPORT: GMO FOODS AS SAFE AS CONVENTIONAL CHOICES
Even as a new Vermont law and food giants including General Mills and Campbell Soup push to label GMO products, a sweeping new scientific report concludes that genetically engineered crops are as safe as conventionally grown foods. “We looked at a lot of evidence and found no apparent health risk,” says Timothy Griffin, PhD, an associate professor at Tufts’ Friedman School and director of the Agriculture, Food and Environment program. He is one of 20 scientists who spent two years reviewing 900 research publications at the behest of the National Academies of Sciences, Engineering and Medicine. “We also heard from a number of speakers who talked about research both on potential health impacts and on perceptions…. how people perceive different risks and benefits,” Griffin goes on. “We looked at all the evidence and concluded that there doesn’t appear to be any negative impact. If there had been a clear signal, that would have been a very different story, but there wasn’t.” Nonetheless, he adds, the report struck a cautionary tone. “That doesn’t say there will never be a risk. Policy and regulatory functions need to continue to look at these issues.”
Source: Tufts Health & Nutrition Letter, September 2016.
RECIPES
One of this week’s recipes is from the June 1997 Cooking Light magazine via daughter Mary Ann.
SUMMER PASTA WITH WALNUTS
• 8-ounces farfalle (bow tie pasta), uncooked
• 2 medium yellow squash, halved lengthwise and sliced (about 1½ cups)
• 1 medium zucchini, halved lengthwise and sliced (about 1½ cups)
• 2 cups fresh corn kernels (about 3 ears)
• ½ cup fresh basil, finely chopped
• 1 cup low fat ricotta cheese
• ½ cup low fat buttermilk
• ¼ cup parmesan cheese, grated
• ¾ teaspoon salt
• ¼ teaspoon pepper
• 1½ cups chopped tomatoes, seeded
Cook pasta in boiling water 8 minutes. Add squash and zucchini; return to a boil, and cook 3 minutes. Add corn; cook an additional 2 minutes. Drain well. Combine basil and next 5 ingredients (basil through pepper) in a large bowl. Add pasta mixture and tomato; toss gently to coat. Sprinkle with walnuts; garnish with basil sprig, if desired. Serve immediately. Recipe makes 4 servings.
Encore for Cajun Cabbage. I really like this recipe and it’s good reheated.
CAJUN CABBAGE
• 3 strips thick sliced bacon
• ½ of a large head of cabbage, chopped
• 1 14.5-ounce can Del Monte Tomatoes Season with Green Peppers and Onion
• 1/3 cup cider vinegar
• 2 teaspoons Cajun seasoning
• 1/8 teaspoon Tabasco
Cook bacon in a Dutch oven or electric skillet until crisp. Drain bacon, reserving dripping. Stir cabbage, tomatoes, vinegar, Cajun seasoning and Tabasco sauce in hot drippings; bring to a boil. Reduce heat, cover pan and simmer 45 minutes. Before serving, chop bacon and sprinkle on top of cabbage mixture. Recipe makes 6 servings.