Tag: cancer

Mussels Sicilian Style

(from The American Cancer Society Cookbook)

For a great dinner that is as delicious as it is easy to prepare, try this mussel recipe. There tasty shellfish are affordable for those on a budget, and I recommend buying cultured mussels as they are much easier to clean and are meatier than those from the wild. Be sure that all the mussel shells are closed when you buy them, and cook them very soon after purchase as fresh mussels are far superior in taste than those which might not be quite so fresh.

As an added bonus, mussels are a great source of lean protein!

Nutrition

  • serves 2
  • 304 calories
  • 21g carbs
  • 7.3g fat
  • 29.3g protein

Ingredients

  • 2 pounds fresh mussels (about 36)
  • 1 tsp olive oil
  • 1 small onion, finely chopped
  • 1 large clove garlic, finely chopped
  • pinch each; dried thyme and oregano
  • 1 (14 ounce) canned tomatoes, diced
  • 1/4 cup dry white wine
  • 1/4 cup chopped fresh parsley
  1. Scrub mussels under cold water and pull off hairy beards.
  2. In a large, heavy saucepan, heat oil over medium heat; add onion and garlic and then cook for 2 to 3 minutes or until tender.
  3. Stir in thyme and oregano; add tomatoes. Bring to a boil and simmer for about 2 minutes to reduce liquid. Add wine and return to a boil.
  4. Add mussels; cover and cook for 5 minutes or until shells open and mussels are cooked. Sprinkle with parsley.
  5. Ladle mussels into large soup bowls, spooning tomato mixture over them. Eat with a fork and a spoon – the fork to remove the mussels from their shells and the spoon for the hearty broth.
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Shrimp Wrapped with Snow Peas

(Recipe from The American Cancer Society Cookbook)

Who does not love shrimp? I have to say it is one of my favorite sea foods and thankfully is fairly inexpensive at about $8.00 US per pound, give or take a dollar or so. This colorful, delicious hors d’oeuvre is quite easy to prepare. If you find that you have more snow peas than you need, you can serve them with a dip or spread, or spit them down the middle and fill with cottage cheese. You will find this dish to be low in fat and calories.

Nutrition

  • 4 servings
  • 92 calories
  • 3.1 grams carbs
  • 1.1 grams fat
  • 15.8 grams protein

Ingredients

  • 4 cups water
  • 1 thick slice of onion
  • 1 clove garlic, halved
  • 1 bay leaf
  • 2 stalks celery with leaves
  • 1 pound large raw shrimp in shells, about 18
  • 1/4 pound snow peas
  1. In a large saucepan, combine water, onion, garlic, bay leaf and celery; bring to a boil. Reduce heat and simmer for 5 minutes; add shrimp and simmer, uncovered for 3 to 5 minutes or until shrimp have turned pink. Drain immediately and chill under cold water. Remove shell and de-vein each shrimp.
  2. Trim snow peas and blanch in boiling water for 2 minutes or just until the peas are pliable. Drain and plunge into a bowl of ice water to prevent further cooking and to set color. Drain.
  3. Wrap a snow pea around each shrimp and secure with toothpicks.  Arrange on a serving plate and garnish with lettuce, celery and carrot sticks. Cover and refrigerate until serving time.

There has been plenty of study over enough years that it is quite factual that many cancers arise in our body’s as a direct result of our dietary habits. As we have done with diabetes by writing numerous articles on the subject and giving you a wide variety of diabetic friendly recipes, it is our intent to do the same in regards to cancer. We are not doctors, and do not pretend to be so, therefore we are in no way, shape or form attempting to imply we have any type of cures. We simply will be providing recipes that can help reduce your risk of getting certain types of cancer in the first place.

Cancer Fighters

Phytochemicals are the compounds found in plants that have potential to help prevent chronic diseases like cancer. They can potentially strengthen the immune system, reduce inflammation, prevent DNA damage and help DNA repair, slow cancer cell growth, regulate hormones and prevent damaged cells from reproducing. (1) The American Cancer Society recommends eating a diet high in fruits and vegetables. If you eat a lot of fruits and veggies you are eating a lot of phytochemicals.

Carotenoids

Beta-carotene, lycopene, lutein and zeaxanthin are all carotenoids. They inhibit cancer growth, improve immunity, support vision and improve your skin. Broccoli, carrots, cooked tomatoes, leafy greens, sweet potatoes, winter squash, apricots, cantaloupe, oranges and watermelon are all good sources of carotenoids. It’s not just carrots anymore!

Polyphenols

These compounds can prevent the formation of cancer and also prevent inflammation. They are found in green tea, grapes, berries, citrus fruits, apples, whole grains and peanuts. These foods contain ellagic acid and resveratrol. Although wine is a source of resveratrol, we don’t recommend wine because of the huge number of calories and large amounts of sugars that you can drink if you have the habit of drinking wine. There is always a potential for addiction to alcohol and with these factors in mind, you have to consider long and hard if you want to drink wine or just eat good whole, healthy fruits and vegetables for your resveratrol fix.

Flavonoids

Apples, onions, soybeans, coffee, tea and citrus fruits are sources of flavonoids. They are known to inhibit tumor growth, reduce inflammation and boost immunity. They contain anthocyanins, quercitin and catechins. I had a Great Aunt who always ate the white, fibrous covering on citrus fruits that’s just underneath the peeling. She said it was for the quercitin. She lived to be almost 100 in good health almost every day of her life.

Isoflavones

These powerhouse compounds inhibit tumor growth and limit the production of cancer-related hormones. They’re found in soybeans and other soy products. I eat a lot of soy. It helps me retain some curves while I cut body fat.

Indoles and Glucosinolates

These chemicals can help lower your cancer risk by preventing tumor growth and decreasing production of cancer-causing hormones. They are found in broccoli, cabbage, kale, cauliflower and Brussels sprounts. I have read great reports on cauliflower for years. Nowadays it is being used for everything from pizza crust to mashed “potatoes”. Give this cancer fighter a try. It has a mild flavor and is quite versatile in recipes.

Inositol

There are different types of inositols and phytic acid is available in bran from corn, oats, rice, rye and wheat. Nuts and soybeans are also good sources of phytic acid. It prevents damage to cells so that when they replicate they reproduce a healthy cell.

Phytochemicals are found in all plant foods, not just fruits and vegetables. It’s best to get your phytos from whole foods instead of supplements. The best way to insure that you are getting enough is to always have a colorful plate. Like Mom said, “Eat your vegetables…(fruits and grains.)

(1) https://www.mdanderson.org/publications/focused-on-health/phytochemicals-and-cancer-what-you-should-know.h10-1591413.html

Cancer and Nutrition

Cause or Prevention?

There are many factors involved in the development of cancer, some over which we can exert control and others that we cannot. Genetics and environmental hazards are considered beyond our control while our diet is almost completely within our control. While the science is not there to say that any particular foods definitely cause or prevent cancer, there are relationships between diet and cancer which research has revealed. (1)

Calcium

There is evidence that higher calcium intake can lower the risk of cancer, specifically colorectal cancer. It is believed to bind to acids in the body and thereby protect the lining of the GI tract from damage. Above 2,000 mg per day however, is considered to increase the risk of prostate cancer. Most doctors agree that a daily intake of 500-1000 mg. is a good level to optimize calcium’s good effects on the development of cancer. One cup of Cabot Greek Plain Yogurt, made with whole milk, contains 400 mg. This yogurt also has 16 mg. of protein per cup. Fage Plain Greek Yogurt has more protein and less calcium. Choose the one that you like the best. There are many excellent brands available. I prefer the full fat versions because they do not have the tangy taste that’s associated with yogurt. Bone-in fish such as sardines are also a rich source of calcium. One small Atlantic sardine, 2-2/3 x 1/2 x 1/4 inches, has 46 mg. and if you eat sardines, you know that you eat a lot more than one.

Glycemic Index

A 2016 study revealed that foods with a high GI, 70 or above, are associated with an 88% increased risk for prostate cancer. These foods include sugar-sweetened soft drinks, fruit juices and processed foods such as pizza. Foods that are low on the GI such as beans, are linked with a 32% lower risk of both prostate and colorectal cancers. In March of 2015 a study showed a 50% increased risk for lung cancer among people who ate a high GI diet. At David’s Way we always promote a low GI diet.

Processed Meats and Red Meat

Studies consistently show that eating around 2 ounces of processed meat per day increases the risk of colorectal cancer. There is a similar risk for red meat, believed to be associated with the heme iron that is in all red meat.

Weight Gain

In 2014 a study found that a higher BMI increases the risk of developing many of the most common cancers. A 34 pound gain is linked to a 10%, or higher, risk of developing gallbladder, kidney and liver cancers. The hormones and inflammatory proteins produced by fat cells can promote the growth of cancer. We advocate knowing your body fat percentage and keeping it in a healthy range. The number on the scale is not as important as the number of fat cells in your body since they are the trouble makers.

Antioxidants

Antioxidants are known cancer fighters. The problem is that sometimes people take supplemental antioxidants for periods of time but across the span of their lifetime, they go lacking in nutritional sources for these nutritional superheroes. It is generally accepted that it’s wise to get your antioxidants from a wide array of colorful fruits and vegetables. Try to include bright colors like dark green, orange, purple and red fruits and vegetables for the most protection.

Get Active

According to a study in the Journal of American Medical Association in 2016, good nutrition combined with other healthy habits offers the most protection from cancer. Low risk groups presented as those who do not smoke, drank no more than two servings per day of alcohol, and had a BMI of 18.5-27.5 and engaged in 150 minutes of moderate intensity exercise per week. At David’s Way, we always tell you to ask your doctor to suggest an exercise program for you to follow. You are a powerful influence in your likelihood of developing cancer. You can increase your risk astronomically by poor nutritional habits and inactivity or you can take control and raise the odds of living into old age cancer free. What will you decide?

(1) https://www.health.harvard.edu/cancer/cancer-and-diet-whats-the-connection