Cancer-Fighting Kitchen

1. Cancer-Fighting Kitchen Presented by: Jeanne Petrucci M.S. Nutrition Education and R.D. Candidate Teachers College, Columbia University

2. Objectives for program session • Understand scientific rationale behind cancer-fighting foods • Read food labels and identify optimal foods • Create home environment supportive of cancer-fighting eating habits • Describe time-saving ways to create meals at home • Identify recipes that fit into AICR [American Institute of Cancer Research] guidelines Participants will be able to:

3. Foods That Fight Cancer®According to AICR [American Institute for Cancer Research] Current and Recently Added: Under Investigation: • Acai berries • Blackberries and raspberries • Carrots • Chili peppers • Citrus fruits • Kale and other greens • Mushrooms • Nuts • Onions • Papayas • Pomegranates • Spinach • Strawberries • Sweet Potatoes • Watermelon and other melons • Apples • Blueberries • Broccoli and Cruciferous Vegetables • Cherries • Coffee • Cranberries • Flaxseed • Grapefruit • Legume [Dry Beans, Peas, and Lentils] • Soy • Squash [Winter] • Walnuts • Berries • Dark Green Leafy Vegetables • Garlic • Grapes and Grape Juice • Green Tea • Tomatoes • Whole Grains

4. Scientific Rationale No single food or food component can protect you against cancer by itself. But strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers. [www.AICR.org] Antioxidants and Phytonutrients: Flavonoids [catechins] Fatty Acids Lignans Vitamins and Minerals: Folate [DNA repair] Vitamin C High fiber foods: Removal of hormones and cholesterol Satiety Plants only

5. Just the facts… White Beans

6. Environment • Pantry: • Beans [legumes] • Lentils – canned and dried • Dried beans • Quinoa • Brown Rice • Other whole grains • Tomato products • Vegetables products [roasted peppers, sundried tomatoes, olives, capers] • Good olive oil to be used as garnish • Raw nuts and seeds [walnut, hemp, chia] • Unsweetened soy milk • Green teas • Dried cherries and cherry juice

7. Environment • Refrigerator: • Iced green tea • Greens – washed, dried • Lettuces – particularly dark leafy • Collards, kale • Pre-cut vegetables - carrots • Steamed vegetables – cauliflower • Pre-roasted butternut squash • Pre-cooked quinoa or other grains • Hummus – preferably homemade • Bean dips • Herbs – rosemary, thyme, basil • Berries • Cauliflower • Cabbage • Green beans • Mushrooms • Flax meal • Tofu, tempeh, edamame, miso

8. SOY: The Bad Rap Soy contains a variety of phytochemicals and active compounds: Isoflavones: a group of phytoestrogens that includes genistein, daidzein and glycitein Saponins:studies suggest these compounds may lower blood cholesterol, protect against cancer and affect blood glucose levels Phenolic Acids: this group of phytochemicals is being studied for their potential to stop cancer cells from spreading Phytic Acid: commonly found in cereals and legumes, it can act as an antioxidant Enzyme-regulating proteins:these include protease inhibitors and protein kinase inhibitors Sphingolipids:they seem to play a role in regulating cell growth, self-destruction of abnormal cells and progression of tumors Source: www.aicr.org

9. Environment • Counter/root basket – shelf stable items: • Oranges • Grapefruits • Apples • Pomegranates • Sweet potatoes • Onions • Garlic • Tomatoes • Winter squashes – spaghetti squash

10. Environment • Freezer: • Peas • Kale • Spinach • Quinoa • Frozen beans [garbanzo] • Frozen berries and cranberries • Frozen acai – berries or juice • Fresh fruit pops

11. Environment Organic vs. Conventional

12. Environment • Non food supports – keep available/handy: • Food processor • Blender • Knives • Cutting boards • Vegetable/fruit wash • Glass water bottle • Mesh bags for storage • Salad spinner • Tongs • Bowls • Glass storage containers

13. Environment • Social Supports: • Family • Friends • Colleagues • Cancer Support Community Programs • Grocery Store: • Shop perimeters – spend most of your time in the produce section • Read labels • Do not shop hungry • If it’s made in a plant….

14. Away from home • Be high maintenance! • View restaurant menu ahead • Holiday parties create special challenges

15. Build a Living Plate 75% - 100% whole food, plant-based Select: 2+ cancer fighting vegetables, 1 whole grain,1 high quality protein Season with: ¼ cup dressing, savory vegetable sauce, seasoned bean purée Top with: Chopped herbs, vegetables, seasonings

16. Recipes Gingered Acorn Squash Shaved Grilled Brussels Sprouts Quinoa Tabbouleh Kañiwa and White Bean Salad Coconut Lime Soup Sautéed eggplant with tomato and capers

17. Objectives for program session Objectives: • Understand scientific rationale behind cancer-fighting foods • Read food labels and identify optimal foods • Create home environment supportive of cancer-fighting eating habits • Describe time-saving ways to create meals at home • Identify recipes that fit into AICR [American Institute of Cancer Research] guidelines