Coming this Fall: Food for Life New Instructor Training
The Cancer Project is hard at work preparing for our Fall 2011 Food for Life New Instructor Training. Through this unique educational experience you will be able to bring your passion for a plant-based diet for chronic disease prevention and control to your community, while putting your cooking, presentation, and entrepreneurial skills to use. The three-day training will include: presentations by PCRM’s staff of nutrition experts, tips and techniques on how to bring the program to your community, program resources and support, and more. Stay tuned for dates and details about how to apply!
Salads to Support The Cancer Project
Saladmaster, a valued partner and longtime supporter of The Cancer Project’s efforts, is putting together a fundraiser. For each salad demonstration and dinner booked on July 9, Saladmaster dealers will make a donation to The Cancer Project. Cancer Project Awareness Day will be taking place on a global scale. To learn more about the event and its initiatives, visit www.awareness-cp.info. For information on how you can contact your local dealer to host a dinner, visit their website.
Your support allows us to continue to bring this lifesaving information to communities everywhere!
July Fourth Menu
This Fourth of July, prepare healthy, delicious meals with help from The Cancer Project. Many of the recipes featured in this menu come from Dr. Neal Barnard’s new book, 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health, featuring recipes from Glendale, Ariz. Food for Life instructor and professional chef Jason Wyrick. These dishes are packed with flavor and are sure to please all picnic-goers. View menu >>
Keeping Your Bones Healthy in the Summertime
Most Americans know that calcium is important for building strong bones, a message touted by the dairy industry for years to encourage milk consumption. But did you know there is little evidence, if any, to show that drinking cow’s milk can actually influence bone health? It’s true. Countries where dairy consumption is highest also suffer the highest rates in hip fractures and osteoporosis. A new study published in the British Medical Journal found that people who consumed the highest amounts of calcium, up to almost 1,200 milligrams per day in some cases, did not have a reduction in bone fractures or osteoporosis. Although calcium is important, it is not the only important component for strong bones. Calcium’s role is to build hard bones, but vitamins C and D are necessary to support the bones. Vitamin C is responsible for building the bone matrix and offering structural protection. Vitamin D serves to regulate calcium absorption. Therefore, one nutrient without the other is subject to complications, such as osteoporosis. Here are five ways to assure proper bone health over the summer:
Get plenty of sunshine. Fifteen-30 minutes of direct sunlight per day will typically supply enough vitamin D. Feeling like you do not achieve this? Choose fortified plant milks containing vitamin D, or talk with your doctor about a vitamin D supplement. The Dietary Reference Intake for adults is typically 600 International Units (IU) per day, according to the Institute of Medicine.
Eat plenty of greens and beans. Plant foods are abundant in calcium and most of them (like broccoli and Brussels sprouts) have twice the absorption rate compared to cow’s milk. Fill up on these foods and check to assure calcium intake is sufficient. For more information about calcium, click here.
Stay active. There is nothing the bones appreciate more than a little bone-bearing exercise. This is one of the best ways to make sure bones stay healthy. Try to get at least 30 minutes of physical activity a day.
Boost up on vitamin C. Foods rich in vitamin C include citrus fruits, red bell peppers, and spinach, but just about any fruit contains some. Vitamin C helps build the bone matrix.
Limit sodium and caffeine and avoid animal protein altogether. Studies show high intake of animal protein can leach calcium from the body. Similarly, too much caffeine (more than three cups of coffee per day) and sodium (more than 2,400 milligrams per day) can do the same.
To view a SaladMaster cooking presentation on bone health, click here.
Warensjo E, Byberg L, Melhus H, et al. Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study. BMJ. 2011;342:d1473.
MadCity VegFest Gains Recognition
Happy Father’s Day Madison, Wisc.! On Sunday, June 19, organizers of MadCity VegFest were anxious about how many attendees would visit their first vegan festival, because of the city’s other attractions throughout the day. June is National Dairy Month in Wisconsin—a time when aged cheddar holds center stage. They even crown a special citizen referred to as “Alice in Dairyland.” However, times are changing and people are opting for nutritious plant-foods over the artery-clogging saturated fat found in cheese. This was evident when more than 1,300 attendees rushed the doors at the Goodman Community Center in Madison, Wisc., to visit vendors and try delicious vegan fare.
Famous vegan chef Terry Hope Romero, author of Veganomicon and Viva Vegan!, wooed the crowed with her delicious Chipotle Seitan and Potato Tacos. Vegan cookbooks are growing in popularity, which makes chef Terry extremely busy as she trumps recipes that call for butter, cream, and eggs. By ”veganizing” recipes, chef Terry demonstrates that vegan cooking tastes amazing and that plant-based diets aid in disease prevention.
Cancer Project staff dietitian Joseph Gonzales, R.D., L.D., followed chef Terry’s lead by explaining the health benefits of plant-based nutrition. The lecture clearly laid out the evidence showing that a well-rounded vegan diet is not only safe in every stage of life, but it can often save your life. For years, researchers have linked vegetarian diets with significant reductions in diseases such as heart disease and diabetes. This is because the nutrition profile of vegetarian diets exceeds those of nonvegetarian diets, according to a new study published in the Journal of the American Dietetic Association. In this study, not only were vegetarians slimmer than their meat-eating counterparts, their fiber intake was 24 percent higher and calcium intake was 17 percent higher. Vegetarians also consumed more magnesium, potassium, iron, thiamin, riboflavin, folate, and vitamins A, C, and E, and less total fat, saturated fat, and cholesterol. The study was accompanied by an editorial concluding that “the benefits of following a plant-based diet can be valuable beyond weight loss goals.” Specifically, the editorial noted, vegetarians have lower cholesterol levels, lower blood pressure, and “lower risk for many disease states including heart disease, diabetes, cancer, and hypertension.”
Farmer B, Larson BT, Fulgoni VL, Rainville AJ, Liepa GU. A vegetarian dietary pattern as a nutrient-dense approach to weight management: an analysis of the National health and Nutrition Examination Survey 1999-2004. J Am Diet Assoc. 2011;111:819-827.
Craig WJ, Mangels AR. Position of the American Dietetic Association: Vegetarian Diets. J Am Diet Assoc. 2009;109:1266-1282.
Diet and Cancer in the News
The Verdict is IN: Meat is OUT!
Avoiding red and processed meats while increasing plant-based fiber-rich foods can reduce 64,000 cases of colorectal cancer per year, according to a new report by the World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR). Last month, WCRF/AICR released the most comprehensive report ever conducted on diet and colorectal cancer risk. The report’s findings are consistent with research published by WCRF/AICR in 2007, which showed convincing evidence that red and processed meat increased colorectal cancer risk, but this report concludes that fiber (once thought of as ‘probably’ decreasing risk) is now ‘convincingly’ associated with a decrease in colorectal cancer risk. The report found that processed meats—this includes bacon, hot dogs, and deli meats—have double the risk in comparison to red meat, and eating too much red and processed meat can be detrimental to gastrointestinal health. Another new study found that men consuming an Atkins-type diet (high protein, high fat, low carbohydrate) had a significant decrease in cancer protective agents and an increased concentration of dangerous cancer causing metabolites, compared to those following a more balanced diet. Researchers concluded that following a high-protein low-carb diet long-term can lead to increased colorectal disease risk.
Currently, the recommendations from WCRF/AICR are to avoid processed meats and limit red meat to less than 18 ounces (4-5 small servings) per week. Note that one 4-ounce serving of red meat is roughly the size of a deck of playing cards. Colorectal cancer is the third most common cancer in the world. There is conclusive, convincing evidence that certain foods significantly increase the risk of developing this deadly disease, therefore we must do all we can to make the public aware of the connection. Building a diet around the new four food groups (legumes, whole grains, vegetables, and fruits) will assure plenty of fiber is consumed, greatly reducing colorectal cancer risk.
World Cancer Research Fund / American Institute for Cancer Research. Continuous Update Project Interim Report Summary. Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer. 2011.
Russell WR, Gratz SW, Duncan SH, et al. High-protein, reduced-carbohydrate weight-loss diets promote metabolite profiles likely to be detrimental to colonic health. Am J Clin Nutr. 2011;93(5):1062-1072.
Note: Red Meat = The term ‘red meat’ refers to beef, pork, lamb, and goat from domesticated animals.
Note: Processed Meat = The term ‘processed meat’ refers to meats preserved by smoking, curing, or salting, or addition of chemical preservatives.
New Food for Life Cooking and Nutrition Classes for July
View cancer prevention and survival classes here >>
View diabetes prevention and treatment classes here >>