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27 Oct 2015 

Foods every breast cancer survivor should know about

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

Story highlightsStudies have showed that eating certain foods may lower a survivor's risk of recurrenceConsumption of isoflavones, commonly found in soybeans, are linked to reduced riskStudy: Carotenoids associated with "greater likelihood of breast cancer-free survival"Eating fish high in omega-3 fatty acids linked to an improved breast cancer prognosisWomen checking in for appointments at the Comprehensive Breast Center at St. Luke's-Roosevelt Hospital Center in New York this month are being offered more than a pre-op or post-op surgical visit.

On the reception desk, inside a large plastic frame, is a colorful flyer decorated with pictures of luscious-looking fruits and vegetables. It's an invitation to attend "Superfoods and Super Habits for Super Health," a seminar that promises to teach patients the foods they should eat to boost their immunity and -- not in so many words -- reduce their chances of dying of breast cancer.

"We have to take a global look at survivorship," said Dr. Alison Estabrook, chief of breast surgery at St. Luke's-Roosevelt and director of the Breast Center. "It's clear better eating habits increase the possibility that a woman won't get breast cancer or have a recurrence."

The good news is that after two decades of breast cancer being on the rise, numbers have been declining in recent years. Still women in the United States have a one in eight chance of developing breast cancer in their lifetime, according to the ACS, so it's not surprising experts are searching for more ways to keep them alive.

Not all oncologists embrace the link between nutrition and longevity, citing insufficient evidence. But doctors who specialize in nutrition say there are certain foods women can include in an overall healthy diet to increase their chance of survival.


Dr. Barry Boyd, creator of the integrative medicine program at Greenwich Hospital-Yale Health Systems and director of nutritional oncology, says women should no longer be afraid to consume soy.

"It was feared that components of soy had estrogen-like properties that influenced the growth of breast cancer cells," Boyd said. "Science has not only proved an absence of risk, there's also a possible benefit."

Boyd points to a study in the American Journal of Clinical Nutrition that explored soy intake in the United States and China among 9,500 women after breast cancer diagnosis. The consumption of isoflavones, commonly found in soybeans, produced a "statistically significant reduced risk of recurrence" among breast cancer survivors diagnosed with invasive breast cancer, according to researchers.

A study released this year by the Asian Pacific Journal of Cancer Prevention produced similar results. In this analysis, more than 11,000 breast cancer patients were studied. Researchers concluded that eating soy after diagnosis was associated with a reduced mortality risk and fewer recurrences of the disease.

The American Cancer Society is more cautious in its recommendations, noting that while soy is good source of alternative protein, "women with breast cancer should take in only moderate amounts" and not ingest soy-containing pills, powders or supplements containing high amounts of isoflavones.

Kale, sweet potatoes and squash

Eating foods rich in carotenoids has been linked to a reduced risk of breast cancer recurrence. Carotenoids are the natural pigments found in yellow and orange foods (such as carrots, sweet potatoes and squash) and dark leafy greens such as kale, spinach and Swiss chard.

In a 2009 study published in the journal Cancer Epidemiology, Biomarkers & Prevention, increased consumption of carotenoids was associated with "greater likelihood of breast cancer-free survival." The report based its findings in part on the Women's Healthy Eating and Living Study, a National Institutes of Health-funded investigation.

To increase the consumption of carotenoids, Dr. Mitchell Gaynor advises his breast cancer patients to eat more cruciferous vegetables. Gaynor, founder of Gaynor Integrative Oncology, says his reasoning is simple: "We understand cancer quite differently today than we did when President Nixon declared a war on cancer in the 1970s. We know now that certain foods make your body inhospitable for cancer cells to thrive. The goal is to keep cancer cells dormant, and what you eat makes a difference."

Examples of cruciferous vegetables include broccoli, kale, cabbage and cauliflower.

Salmon, haddock and cod

Eating fish high in omega-3 fatty acids has also been linked to an improved breast cancer prognosis. Fish in this category include salmon, haddock, cod, halibut and sardines.

A 2011 study in the Journal of Nutrition showed that the consumption of EPA and DHA fatty acids from fish "inhibit the proliferation of breast cancer cells" and reduces "the progression of breast tumors." Women who were diagnosed and treated for early stage breast cancer -- and given higher levels of EPA and DHA -- had an approximate 25% reduced risk of recurrence.

It's important to note that the benefit corresponded only to the consumption of fish, not fish oil supplements.

Gaynor says that eating fish rich in omega-3 fatty acids is also healthful because it supports proper immune function and lowers a woman's risk of heart disease and diabetes.

The American Cancer Society warns against eating too many of these fatty foods: "Diets high in fat tend to be high in calories and may contribute to obesity, which in turn is linked with an increased risk of several types of cancer."

Beans and whole grains

Women who consume a high-fiber diet probably boost their life expectancy.

"A high-fiber diet is associated with lower overall mortality in breast cancer patients," said Dr. Keith Block, medical-scientific director at the Block Center for Integrative Cancer Treatment in Skokie, Illinois.

Block says fiber is beneficial because it can help women control their appetite and may decrease the number of calories they consume. Achieving and maintaining a healthy weight, particularly after menopause, is widely viewed as one factor that influences survival.

Which is why Estabrook at the Comprehensive Breast Center is offering that nutrition class in the first place.

"When you look at cancers, most are caused by weight gain," she said. "The fatter you are, the more estrogen circulates in your body, and when there's more estrogen, the risk of breast disease increases.

"But cancer survival is not just about eating one kind of fruit or vegetable. It's about making the right lifestyle choices, including exercise. Diet is one part of a larger picture."

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27 Oct 2015 

Make healthy eating choices when deciding what to eat

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

One of the secrets to maintaining a healthy weight while still controlling your calories is to make sure you are putting the right types of food into your body. Counting calories alone is not a path to good health. Without fueling your body with the right fuels you may lose weight, but your health could suffer in the long run.

One area you need to concentrate on is insuring that you are eating nutrient dense foods, and not just foods that are calorie dense in general, fruits and vegetable are much more nutrient dense that processed foods.

When foods are overly processed they lose a lot of their flavor, texture, and eye-appeal. In order t make these foods more appetizing artificial flavor and color are added back in. Then they are loaded with preservatives so they will last longer on the warehouse and grocery store shelves. This process drains the foods of a lot f their nutrients, leaving a package that is loaded with calories, but not as much of the more healthy components.

By making sure that at least half of your plate is made up of fresh fruits and veggies you will be sure to get plenty of the nutrients your body needs without overloading your calories.

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27 Oct 2015 

Cancer Survivors’ Poor Eating Creates High Health Risk

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

Some cancer survivors are inspired to learn about better food choices and dietary ways to improve their health, but a recent study shows that many are not doing this.

Newly released research has found that cancer survivors eat a less healthy, nutritious diet than the general population. The cancer survivors were found to not follow the Healthy Eating Index Guidelines as much as people who have not had cancer. Green vegetables and whole grains were particularly low.

Why is eating a healthy diet important for cancer survivors?

Cancer survivors usually have a higher risk of chronic health problems and are more susceptible to relapses. One of the easiest things they can do to help prevent the possibility of health issues is to improve their diet.

It is known that a diet full of the right nutrients is helpful in preventing cancer. Fruits and vegetables can help protect against several cancers.

This was what instigated the research at the Friedman School of Nutrition Science. The subjects consisted of 1533 cancer survivors (majority of cancer survivors were women (66 percent) and non-Hispanic whites (83 percent) with 3075 people who had never had cancer). Researchers analyzed and compared the diets using the National Health and Nutrition Examination Survey from 1999 to 2010 using the Healthy Eating Index Guidelines. They did a comparison on those who had survived cancer with people who have never had cancer.

Research Found the Diet of Cancer Survivors to Have

A healthy eating index of 47.2 and those who have not had cancer was 48.3. Although this is not a big difference, it brings into consideration that some will have already adjusted their diet to be healthier and have a distinct motivation to have a healthy diet.Less fiber, fewer vegetables and whole grains.Full of empty calories, low in nutrients.Low dietary intake of vitamin D, vitamin E, potassium, and calcium.High amounts of saturated fats and sodium.


Research, Also Found Age, Education and Smoking a Big Factor

Health professionals treating cancer patients need to discuss with them the importance of their food intake and their health, Zhang advises. Just a few changes in diet can have a major health impact.

woman smiling with vegetables

When we eat a diet full of deeply nourishing Powerfoods we are nourishing our body so it can be healthy.

The body is always doing its best to maintain and govern itself given the nutrients that are consumed. T. Colin Campbell


New Blood Test Could Diagnose Early Breast Cancer

What Is Real Food to You?

Eat Real Food, Not Junk Food

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26 Oct 2015 

Baby Nutrition - InfoBarrel

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

Good nutrition is vital to help your baby's body to function, grow efficiently and repair itself, and to ensure good health throughout life. Start by giving your baby a broad range of fresh, unrefined and if possible organic foods. In this way you can help to ensure that, by the age of 12 months, he will be eating a well-balanced and healthy diet.

As babies have small appetites, they need small, frequent meals made up of nutrient-dense foods. All foods provide a mixture of nutrients, but no single food, apart from breast milk or formula milk during the first six months, provides them all.

Why Nutrition Matters

"Nutrition in the early years of life is a major determinant of growth and development and it also influences adult health"

The Committee on Medical Aspects of Food Policy "COMA" Report.

By far the best food for your baby in the first few months is breast milk. Ideally, you should try to breastfeed for at least the first 4 months. Once your baby reaches the age of 4 months you can start to wean him onto "solid" foods - that is, foods and liquids other than milk (although the foods babies eat at this stage can hardly be described as "solid"). The foods you choose to feed him should be the best foods for his development and growth.

Your Baby's Immune System

Your baby's immune system is very immature at birth and it needs to develop to become healthy and strong. The strength of your baby's immune system is dependent on an optimal, balanced intake of nutrients. From birth, the first food to assist in building a strong immune system is colostrum, the liquid that comes from the breast before the milk comes in. Colostrum contains many antibodies to combat bacteria and viruses, and so support, your baby's immune system. Colostrum also contains a high concentration of zinc, which is essential for a child's growth and development. Formula milks are fortified with zinc.

Your Baby's Digestive System

Your baby's digestive system is far from being fully developed in his first few weeks of life, which is why breast milk is the perfect food. It can take up to four months for your baby's intestines to develop and to produce the right enzymes for digesting foods. Similarly, his kidneys will not be able to cope with eliminating waste products from solid food. It makes sense that if solid foods are introduced too early, your baby's digestive system may become damaged. This is one of the reasons why babies are usually weaned between 4 and 6 months old and not earlier.

Essential Nutrients

The reason for making sure that your baby's diet gradually becomes more varied and balanced is because he needs all of the essential nutrients to grow and develop, and to develop strong and healthy immune and digestive systems. His diet needs to be varied, because no one nutrient works in isolation and a severe deficiency of one vitamin or mineral can adversely affect his development.


Energy-dense foods are very important for the first year of life, as your baby's demands for energy are high due to his rapid growth and development while his stomach capacity is small. It is important to remember that standard adult healthy eating advice (low fat, high fibre diets) should not be given to babies or young children under 2 years of age.

Fresh Fruit And Vegetables

Non-citrus fruit and vegetables make great first foods as they are unlikely to cause allergies in babies. They also contain a concentrated supply of vitamins, minerals, trace elements, and beneficial enzymes, which can be quickly absorbed into your baby's system and bloodstream. Enzymes are particularly important for your baby's health as they are essential to every stage of metabolism. They can be destroyed during cooking. At first, breast milk will provide all the essential enzymes your baby needs. After 9-10 months, to supplement your baby's enzyme intake, increase the amount of steamed fruit and vegetables you give so long as your baby is confident with chewing.

The Importance Of Vitamins

I often mention antioxidant vitamins (such as vitamins A, C, and E) in this book and, although we associate these with cancer, heart disease, and problems that generally occur later in life, they also play a significant role in assisting the immune system and enabling the body to maintain health.

The Points System

To help make your life easier during these formative months I have chosen five of the key nutrients your baby needs and designed a points system around them. This is intended to help you easily get used to feeding your baby a balanced diet. At the same time, it will reassure you that he is eating the recommended amount of each of these nutrients on a daily basis. There are, however, other nutrients that are also very important during this first year of your baby's life. (To find out how-to ensure a healthy intake of all the key nutrients).

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25 Oct 2015 

The Best Books on Fitness Nutrition

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

Eating the right foods in the right proportions at the right times is key to maintaining fitness for daily life as well as to achieving optimum performance in competitive sports requiring power, endurance or both. Depending on your age, gender, and fitness goal, your nutritional needs will vary. Here are my picks for the five best books on fitness nutrition that will suit the gamut of active people whether high-performance competitive professionals, youth athletes, or recreational participants.

1. Benardot, Dan. Advanced Sports Nutrition.

This encyclopedic reference is a go-to source that deals specifically with high performance athletes. It is based on current scientific nutritional research, explaining in clear, factual language the nutritional sources: carbohydrates, proteins, fat, vitamins, mineral, fluids and electolytes. Benardot discusses how factors such as travel, high altitude, gender and age, and body composition and weight also affect nutritional needs. The book outlines strategies for specific metabolic systems that will support high intensity bursts and power for sprinters, endurance for marathoners, and power as well as endurance for athletes such as skaters, basketball players, golfers, and tennis players. The final part of the book gives nutrition plans, recipes, and training schedules for specific sports that will guide meal plans for competitors in the weeks leading up to competition day,

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