Posted October 8, 2011
Blueberries? Mushrooms? Tuna? Cottage cheese? Veggie burgers?
No one super cure-all food exists. The risk of being one of the estimated 232,620 newly diagnosed breast cancer cases in 2011 lingers. But eating a nutritious diet boosts the immune system to help fight off the disease and prepare the body for battle if diagnosed.
Scientists have studied the effects of certain foods on breast cancer. The recommendations depend on the study and at times include contradictory information. Choose butter, not margarine; eat olive oil but homemade, not commercially produced olive oil; eat beef, and avoid red meat.
In the often confusing world of nutrition, two dieticians offered tips for the best cancer-fighting, nutrition-building diet.
“Basically what the American Cancer Society is stressing for prevention is a healthy lifestyle and eating habits,” said Paula Eakins, a nutritionist who held seminars at Clearview Cancer Institute.
Vegetables, fruits and whole grains top the list of high-nutrition foods.
“We have to commit ourselves to eating healthy, and that is hard because we are programmed not to. We are either too busy or don’t have the money to eat healthy. The key is taking old recipes that the family likes and switch them around to make them healthier,” Eakins said.
Instead of milk shakes, try smoothies. Replace fries with baked fries topped with herbs. Switch hamburgers for veggie burgers. Cut back on the amount of oil used by heating a skillet before covering it with oil. With that tip, a cook can reduce a recipe that calls for three tablespoons of oil to two tablespoons.
The American Cancer Society and National Cancer Institute recommended a healthy, nutritional diet, with an emphasis on plant sources, which would fit anyone, battling cancer or not.
Diane Magnuson, dietician with Athens-Limestone Hospital, said high alcohol intake and a high fat diet can increase the risk of any cancer, including breast cancer. Foods cited as “good foods” include colorful fruits and vegetables,
“No foods can prevent breast cancer, but a healthy diet that includes fresh fruits and vegetables, and whole grains, is a good plan for achieving and maintaining a healthy weight. It would be a good idea to try to use plant proteins like dried beans and peas, and legumes instead of meat for protein, at least two or three times a week,” Magnuson said.
Tips from the American Cancer Society:
–Choose foods and drinks in amounts that help achieve and maintain a healthy weight.
–Eat five or more servings of vegetables and fruits a day.
–Choose whole grains over processed grains.
–Limit intake of processed and red meats.
“It’s about taking foods and making them accessible to you and your taste. Brown rice is a super food, but some people may not like it because of its texture. We have little tips to make the foods work for you,” Eakins said.
Suggested brown rice recipe:
Place the brown rice in a hot skillet without any oil.
You will hear the kernels popping. Boil 2 1/4 cups of water in a saucepan. Place the brown rice in the boiling water. The rice will come out softer but not gummy, Eakins said.
Eakins knows first hand the benefit of a healthy diet.
In July 2006, the nutritionist and health junkie found three lumps in her breast. Doctors diagnosed her with stage 2 invasive ductal carcinoma.
The breast cancer survivor celebrated her fifth year cancer free two months ago.
“I was told if it had not been for my lifestyle and healthy eating habits the cancer would have caused more damage,” Eakins said. “I know a healthy diet works.”
Foods to avoid: high fat, high sugar and high salt foods.
Top foods:
–Vegetables: mushrooms, spinach, tomatoes, broccoli, cauliflower, kale and cabbage.
–Fruit: blueberries, dark cherries, grapes, plums and peaches.
–Fish: tuna and salmon.
–Also add beans, brown rice, vitamin D, garlic and walnuts.
Below find recipes to meet a craving and also boost the immune system. Recipes are from Breastcancer.org, a nonprofit organization.
Lentil Soup
3 tablespoons extra virgin olive oil
1 1/2 teaspoons ground cumin
1 onion, chopped
1 1/2 teaspoons ground coriander
1 teaspoon sea salt
1/2 teaspoon ground black pepper
2 cups lentils, any color except red
1/2 cup chopped celery
2 quarts vegetable stock
1 cup chopped carrot
1 lemon, juiced
5 cloves minced garlic
1 cup organic low-fat plain yogurt
Heat a large pot to medium-high heat and add olive oil. Add onions, sea salt and pepper. Saute until onions are clear. Add celery, carrot, garlic, cumin, coriander and chili pepper. Stir until veggies are soft. Add lentils. Add enough stock to cover the lentils and vegetables. Cover pot, let simmer until lentils are soft, 30-45 minutes. Remove from heat, add lemon juice and 1/2 cup of yogurt. Reheat before serving. Garnish with remaining yogurt. Makes 8 servings
Peanut Butter Vanilla-Banana Popsicles
1 cup organic low-fat vanilla or banana yogurt
2 small bananas
1 cup organic fat-free milk
3/4 cup seltzer water
1/4 cup creamy peanut butter
In blender, combine all ingredients and blend until smooth. Pour mixture into popsicle molds, dividing evenly between 6-8 popsicles. Place in freezer overnight.
Seared Salmon Salad with Curry
12 small new or fingerling potatoes, halved
2 teaspoons salt, divided
2 tablespoons extra virgin olive oil, divided
1 teaspoon curry powder
Salt and pepper to taste
1/2 teaspoon cayenne
2 pounds boneless, skinless salmon filet
1/2 teaspoon sugar
2 large shallots, diced finely
2 cups plain organic Greek yogurt
2 teaspoons cider vinegar
6 cups arugula
Preheat oven to 350 degrees. Toss potatoes in 1 tablespoon of olive oil, some salt, and pepper. Place in a roasting dish and cook for 20 minutes until tender. Cut salmon filet into six even-sized pieces and rub with remaining olive oil, salt, and pepper. Spray nonstick skillet with cooking spray and heat to medium-high. Sear salmon on each side for 2 minutes. Transfer to baking sheet. Bake in the oven with potatoes for 5 minutes. If you prefer well done, cook for 8 minutes. In a small bowl, combine shallots, cider vinegar, salt, curry, cayenne, sugar and yogurt.
Divide arugula evenly between six plates. Place a piece of salmon and two potatoes over arugula and drizzle generously with yogurt curry mixture. Makes six servings.
Diane Magnuson’s Favorite Desserts
Choose any fresh fruit and add a dollup of low-fat whipped cream, drizzle with chocolate syrup or layer with yogurt or low-fat cream cheese. Top a scoop of low-fat ice cream with fresh fruits and nuts or granola. For fall weather, top the ice cream with roasted, grilled or baked apples or pears, low-fat whipped cream or yogurt and a sprinkle of cinnamon.
©2011 The Decatur Daily (Decatur, Ala.)