[email protected][email protected]Breast cancer: Windows of Susceptibility. NIH grant 1U01ES019480 PINK RIBBON GIRLS Apples 101......................................1 Apples and nutrition......................2 Apples to apples...................... 3 Coffee Talks..................................6 Crossword puzzles........................7 Fuji apple slaw................................9 Nutrient dense food.....................13 Polyphenols................................14 Yoga Pose......................................15 Memory stone................................16 TO PREVENT the occurrence of BCa through RESEARCH and EDUCATION TO ENCOURAGE and SUPPORT BCa survivors, friends and families. Contacts [email protected]September 2013 Issue 34 Breast Cancer MYTH s, FACTs, CHOICEs and COMMUNITY PARTNERS INDEX RESEARCH PARTNERS 1 NPR interviewed an author who takes a new look at the mantra. Her name is Jo Robinson, her book is called "Eating on the wild side". The NPR writer reduced the title for the web as Eating Wild (perhaps intended to attract attention). Jo Robinson raised the obvious question about whether our continued selection of varieties of fruits and vegetables which please the "western" palate have the nutritional value of their wild ancestral counterparts. The answer is NO, they do not. Jo Robinson's quote edited from the interview is here in the INSET: She goes on to state that Golden Delicious apples are so high in sugar and low in good phytonutrients that they can contribute to western style diseases. 5 - a - day keeps the Dr away (which we know prefers sweet and fats) self breast exam reminder Windows of Susceptibility & Breast Cancer Risk AUGUST 2013 http://www.splendidtable.org/episode/539 No especially the fruits and vegetables that most people choose. The most common fruit is the banana, which is very low in different kinds of antioxidants; the Golden Delicious apple, again low in antioxidants; white potatoes ; iceberg lettuce is the most popular lettuce . These are the foods that people will pick if you say five a day, and most people don't even get that five. We're really alarmingly deficient in these wonderful antioxidant compounds that can be in fruits and vegetables. ......... (similarly) (not as nurtient rich as other lettuce) Apples 101 Back to school
NPR interviewed an author who takes a new look at the mantra. Her name is Jo Robinson, her book is called "Eating on the wild side". The NPR writer reduced the title for the web as Eating Wild (perhaps intended to attract attention). Jo Robinson raised the obvious question about whether our continued selection of varieties of fruits and vegetables which please the "western" palate
have the nutritional value of their wild ancestral counterparts.
The answer is NO, they do not. Jo Robinson's quote edited from the interview is here in the INSET:
She goes on to state that Golden Delicious apples are so high in sugar and low in good phytonutrients that they can contribute to western style diseases.
5 - a - day keeps the Dr away
(which we know prefers sweet and fats)
self breastexam reminder
Windows of
Susceptibility
& Breast
Cancer
Risk
AUGUST2013
http://www.splendidtable.org/episode/539
No especially the fruits and vegetables that most people choose. The most common fruit is the banana, which is very low in different kinds of antioxidants; the Golden Delicious apple, again low in antioxidants; white potatoes ; iceberg lettuce is the most popular lettuce
. These are the foods that people will pick if you say five a day, and most people don't even get that five. We're really alarmingly deficient in these wonderful antioxidant compounds that can be in fruits and vegetables.
.........
(similarly)
(not as nurtient rich as other lettuce)
Apples 101
Back to school
RESEARCH PARTNERS
QUESTION: What variety of apple should I purchase to
insure the most phytonutrient value and least amount of sugar?
ANSWER:
2
Apples are way at the top of the list (perhaps second only to the banana) in supermarket fruit purchases. If the golden delicious apple is the American favorite than one can only speculate that our apple consumption is NOT HELPING our bodies grow and heal as they should. Not all apple varieties have been subjected to an analysis of phytonutrient content, and a list of "more nutritious apples" is given by Jo Robinson. (right), There are so many varieties that at this time to list all of them in phytonutrient order greatest >least would be a long and arduous task, and most of the information would not be available.
That said, there is a general rule of thumb for all fruits and vegetables. If it is light in color, then it very liekly is pretty empty of those great chemicals that are antioxidants and anti-inflmammatories. (eg, the golden delicious is on the poor side) Look for lots of green and red and decide based upon that. From WHFOODS.com we read "Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when these enzymes are inhibited".
The fat-lowering effects of apple have traditionally been associated with its soluble fiber content, and in particular, with its fat-soluble fiber called pectin.
As a result of these bacterial changes, metabolism in the large intestine is also changed, and many of these changes appear to provide health benefits.
Optimal benefits from the polyphenols come from the skin, though some are found also in the flesh. It has become known that the skin of apples protects the fruit from UV-B, and in doing so the localization of anti-oxidants there are ours to savor and in protecting itself, it also protects us.
WHFOODS.com gives this advice which is as practical as it is interesting. The browning of a cut apple is an indication of the amount of polyphenols in that apple.... as those are the chemicals responsible for the change in color. SO... like the Granny Smith, which browns quickly after slicing, you can test your favorite apples for their phytonutrient content.
"The Golden Delicious is at the bottom of the ranking and Granny Smith is at the top
. There are other nutritious apples like Fuji
, the Red Delicious, Braeburn and Gala. They're much more nutritious than Golden Delicious, Elstar, Empire or Pink Lady."
(in
her study, ed.)
(top
of the list in other studies, ed.)
SOLUTION:
Get more flavinoids andpolyphenols
in dark redand green apples than
yellow apples ( NPR reported sat Aug 18
that the golden delicious can
actually be worse than not eaging an apple it so sweet with few benefits).
(found mostly in the peel)
grannysmith
goldendelicious
empire
honeycrisp
Cox orange
more
less
According to wikipedia there are more than 7500 varieties of apple. Some of the common cultivars are listed below in an approximate phytonutrient order. At any
given time in any given season it is best to not make generalities about phytonutrients, but judge your APPLE by its COLOR. Deep reds and deep
greens being the richest in phytonurtrients. This color diagram is approximate.
RESEARCH PARTNERS
northernspy
idared
red delicious
romebeauty
fuji
ginger gold
cortland
3
RESEARCH PARTNERS
polyphenols are mostly in skin, these are the antioxidants such as epicatechin and procyanidin B-2
flavinoids are also almost all in the skinsuch as quercetin
darker red and green apples have more cancer fighting chemicalsthan light and yellow apples
growing conditions, amount of sunlight and storage all affectthe amount of nutrition in any and all apple varieties
Excerpts from a story by by Deborah FranklinAugust 18, 2013 2:47 PM
Calculating the odds (risk) of whether you will get cancer someday is easy but believing and implementing actions for lifestyle change is difficult.
Online cancer risk calculators try to get help us change to healthful lifestyles. Several such calculators allow us to estimate our personal for 10 years by filling out an online form.
"But there's a big difference between "knowing" your risk and believing it, says University of Michigan psychologist Angela Fagerlin." She and co-investigators had 690 women take such a risk-calculating test online as developed by the National Cancer Institute but women about 20% of women did not accept their predicted risk outcomes. The study reports the findings in the journal Patient Education and Counseling.
Understanding the data or inputing the information apparently was not what the doubting women had difficulty with. It seems that some preconceived attitudes about their own risk take greater priority in their thinking thatn reports from such online estimators.
This kind of study begs the greater question of whether we will accept much in the way of suggestions for major changes in lifestyle regardless of what the consequences are.
This is a complicated issue, and persistent participation in activites which do us harm (eating overly calorie laden food of little nutrient value, smoking cigarettes, etc, not getting sufficient exercise. Fagerlin is quoted in the above report as saying "Good risk calculators can be helpful," ... "but should just be the starting point of a conversation between somebody and his or her doctor. The numbers in isolation aren't enough."
We can all relate to, and have experienced the inertia required to make changes toward more healthful living. This brings into question whether newsletters and blog posts such as the one above can actually bring benefit to individuals in the long term.
Predicting My Cancer Risk? When Online Risk Calculators Don't Compute
Online risk calculatorsmay not provide enoughinformation or complete
Location:Book Bums, 8992 Cincinnati-Dayton Road,West Chester, OH 45069Saturday August 10, 2013 10:00 AM - 12 PM
Pink Ribbon Girls and TriHealth Cancer Institute
HEALTH FAIR
Nice to meet other breast cancer survivors and share our experiences and support one another as we all move forward with our journey.
Pink Ribbon Girls partnered with TriHealth Cancer Institute for two evenings of Women's Health Awareness. Both evening to were highlighted with a physician panel representing many medical specialties to answer questions from the attendees. The evening was very interactive and encouraged questions from the audience to focus on Women's Health. A special thank-you to all of the sponsors, supporters and participants for two great evenings.
5
Wikipedia has a reasonably complete short summary of the risks for breast cancer for men and women. It has many links to other descriptions and references too, for further reading.
1. There are consumer products which affect ______ cancer risk,2. One risk factor for male breast cancer is _______,3. At ___ forty the steep upswing in breast cancer incidence begins,4. Environmental estrogen comounds like bisphenol A with the acronym ___ may increase breast cancer risk,5. Factors which determine risk for breast cancer can be either _____________ or hereditary,6. Breast cancer in men typically arrives _____ in life than for women,7. Risk for breast cancer is dependent on ____ factors,8. Indivdiuals who have experienced other cancers ___ have an elevated ristk for breast cancer,9. Another gene called the NBR2 gean stands for ____ breast cancer gene but the sequence does not seem to encode a protein,10. Research data suggests that approximately 30% of breast cancer has s___________ contribtions from the environment,11. Exposures to _________ in the ambient environemnt or at work are important as well,12. Body ______ and physical activity are risk factors,.
1. The acronym for two breat cancer genes is ____1 and ____2,2. Risk for breast cancer can be divided into two categories non-preventable and ___________,3. A risk factor for male breast cancer which parallels risk for women is chronic _______ consumption,4. BRCA1 and BRCA2 and NBR2 are on _______17,5. Every alcohol containing drink consumed in a ___ increases breast cancer risk by 1 percent,6. The environmental exposures can be __________ or accidental,7. ____ and exercise are important breast cancer risk factors,8. Variations in other genes which metabolize _________ affect risk,9. Our social and cultural and economic environment are risk _______ as well,10. Men with the BRCA2 mutations have a 10% risk - which is ------ than that of women - for developing breast cancer,11. Even ___ consumption of alcohol increases breast cancer risk,12. ___ have a much lower incidence of breast cancer than women,13. One risk factor for male breast cancer is _______,14. Sometimes medical interventions can increase breast cancer ____,15. Heredity accounts for a ____ percent of breast cancer risk some where under around 5
BreastCancerRisk
Windows ofSusceptibility
Links to more puzzles
7
Answers:BreastCancerRisk
Windows ofSusceptibility
Estimate your risk at the using the onlineBreast Cancer Risk tool
1. Polyphenols can reduce the absorption of _______ from the digestive tract which keeps down insulin secretion,2. Catechins in apples include epicatechin ____________ (red)chlorogenic acid phloridizin and dozens more,3. Apples have some ____-cancer benefits,4. One phytonutrient, a flavinoid called quercitin, is found in ______,5. Loss of nutrients occurs when apples are processed into _______,6. The primary phenolic acid in apples is _______-acid,7. When selecting apples look for rich ____ dark color,8. Apples do not have as much _______ fiber as some other fruits but they provide some similar benefits,9. One small apple weight about 180 grams and provides about 100 ____ of energy,10. Evidence is gecoming convincing that apples can benefit ____ cancer patients,
World's Healthiest Foods has a veru nice writeup on apples -- comparing apples to apples. That site plus wikipedia are the resources for this puzzle. Foods with little color eg, bananas, golden delicious apples, light green head lettuce then they are likely to be low in antioxidant phytochemicals.
11. A list of flavinoids in apples include quercetin kaempferol and _________,12. The plant family to which apples belong is the ____ family,13. Phytonutrients in apples can help regulate blood _____,14. If you don't buy organic then wash your apples for at least 10-15 seconds under clean _____,.
1. Least nutritious apples is _____ delicious,2. The red or red to maroon color in apples is due to the presence of anthocyanin,3. Apples may also benefit the suffers of ______,4. The flavinoids like quercetin help keep spikes in _____ sugar at a minimum,5. Apples may have some effect on regulating the bacterial _____ in our intestinal tract like a probiotic,6. Eating a whole _____ apple has been shown to provide greater satisfaction than drinking apple juice or eating applesauce,7. Storing apples over many months causes ___ of both flavinoid and non-flavinoid phytonutrients,8. Another fruit in the Rose family is the _____,9. The chemicals in apples which help lower fat absorption is probably ______,10. Virtually all water and food in the US contains some _________ residues,11. The primary flavinol phytonutrient in apples is _______,12. Apples are among the top 12 for having pesticide ________,13. Abount 1 - 7 grams per kilogram of total polyphenols are found in apples mostly found in the ____.14. The part of the apple ______ in nutrients is the skin,15. Apple juice is drastically reduced in phytonutrient _____,
Remember that the color red is an important indicator as to how much antioxidant value there is to your fruit or vegetable, so choose a red apple over a golden delicious, and red onion over white.
powerhouse of antioxidants eg 6 x more than the banana,
and more than the superjuices,to get more "bang" for yourapple buck, buy dark colors
that turn brown quickly (that is indication that
antioxidants are present)
12
most data derived from:http://www.ars.usda.gov/is/ar/archive/jun02/lyco0602.htm
100
morenutrient dense
:1 100nutrient S
Vit C, fiber and pectinfructose but
sugar values relativeto antioxidant levels
is less than darker reda and green apples
i cal rS o100
lessnutrientdense
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/Awesome article on apples
FU
JI
RE
D D
ELIC
IOU
S
NO
RT
HE
RN
SP
Y
FO
RT
UN
E
GA
LA
LIB
ER
TY
RO
ME
BE
AU
TY
GO
LD
EN
DE
LIC
IOU
S
JO
NA
GO
LD
NY
647
IDA
RE
D
CO
RT
LA
ND
EM
PIR
EFLAVINOIDS
FU
JI
RE
D D
ELIC
IOU
S
GA
LA
LIB
ER
TY
NO
RT
HE
RN
SP
Y
GO
LD
EN
DE
LIC
IOU
S
RO
ME
BE
AU
TY
FO
RT
UN
E
JO
NA
GO
LD
IDA
RE
D
CO
RT
LA
ND
EM
PIR
E
NY
647
PHENOLICS
PHENOLICS HAVE A BETTER CORRELATION WITH LAB TESTS OF ANTIOXIDANT ACTIVITY
Good news is that these important phytonutrients and their antioxidant activities are
greatly reduced even after a YEAR in controlled storage. Data were for
NOT
Jonagold, Golden Delicious, Red Delicious, Elstar, and Cox's Orange.
FLAVINOID AND PHENOLIC CONTENT IN APPLES TEND TO MIRROR EACH OTHER
Fuji apples are at the top of the list of apples selected for this study, followed by red delicious and northern spy. But apples of any kind appear to be very nutritious, though the lighter the apple's color is a subject of debate (NPR editorial on golden delicious apples having so much sugar as to negate their other values (pg 2 of this newsletter)).
CR
AN
BE
RR
Y
AP
PLE
RE
D G
RA
PE
ST
RA
WB
ER
RY
PE
AC
H
LE
MO
N
PE
AR
BA
NA
NA
OR
AN
GE
GR
AP
EFR
UIT
PIN
EA
PP
LE
COMPARISON OF TOTAL ANTIOXIDANT VALUES OF 11
FRUITS.
http://pubs.acs.org/doi/full/10.1021/jf0009293
Lie on your back on the floor with legs extended Exhale.Draw your left knee into your torso hugging your thigh close to your abdomen. Keep your right leg pressed to the floor.
Loop a strap around the arch of your left foot, Hold it with both hands.Inhale.Come as close to straightening your left knee, left heel pushing upward. Use your extended arms holding the strap to gradually pull your straight leg closer to your body (head), keeping your shoulders on the floor.
This exercise stretches the calves, achilles tendon and hamstrings and muscles of the lower back.
Hold this stretch position for one or two minutes then return leg to vertical position, hold for 30 seconds then lower the leg slowly. Repeat on the right leg.
Easy to make keepsake reminder of the battle against breast cancer.
Supplies: Polymer clay (Fimo, Sculpey etc) in the colors you want. Dried flower petals from your special event (Breast Cancer Awareness 5k, Health event, flower arrangements, anniversaries, etc) about five rose petals or equivalent will be enough.
Air dry petals in a dry place (to avoid mold) or put them in the microwave on a glass plate on very low power for several minutes. You will know when they are completly dry since they will crumble between your fingers. Cut petals or grind them into tiny pieces.
Knead about 1/2 teaspoon of dried ground petals into the lump of clay about the size that you want your memory stone. Continue kneading until the marbeling of the different colors of clay is acceptable to you. (arrows point to pieces of flower petal in this memory stone).
Create a shape that you like (this shape is a flattened ball). If you like, embed a charm or other memory object in this stone by gently pressing it into the body of the soft clay.
Smooth the surfaces, place on a piece of foil (so as not to contaminate your cookie sheet with polymer clay), bake according to manufacturer's
odirections (typically 250 F for 30 min).
Charms below can be purchased at craft stores or online (see URL below). It is optional to clip off and sand smooth the "loops" from the tops of these charms.
See examples of memory stones at (FREE MEMORY
STONE TO FIRST 3 PEOPLE WHO REQUEST IT BY "liking" us on facebook.
