Help prevent Cancer with good Nutrition and Lifestyle Changes

I read that September was Cancer awareness month, and we all know that October is Breast Cancer awareness month.  I don't know about you, but I think we are all well aware of cancer.  The statistics now are that 50% of men, and 42% of women in this country will die of cancer.  We aren't exactly hearing that in the news.  We are experiencing it in our lives, however, as we watch family and friends get diagnosed and sometimes lose their lives.

    Our Western medical model talks a lot about cancer prevention.  Unfortunately most tests that are recommended may detect cancer sooner, but they do not prevent cancer.  So why do we get cancer and how can we prevent it?  That's the 100 billion dollar question isn't it!

    Cancer does not have one cause, or we would have figured it out by now.  It also does not have one pill -- nutritional or pharmaceutical that cures it.  The magic recipe seems to be:

 1.  Have a genetic predisposition to a cancer,
 2. Eat a diet lacking nutritional value for quite a while,
 3.  Consume large amounts of toxins,
 4.  Stuff any emotions that are not positive,
 5.  Live a life of continual stress where there is never enough time or rest
 6.  God's Plan?

    So, in honor of cancer awareness month, I thought we could talk about a few things that you could start doing to actively decrease your cancer risk.

1.  Eat a diet rich in anti-oxidants.  This is important because oxidants that we are exposed to (from either a  by-product of our own metabolism or the environment) cause damage to our DNA.   DNA directs appropriate cell division.  Cancer cells forget to die -- they just keep on dividing.  Oxidants and toxins also cause all kinds of disruption of our cell membranes, cell communication, and overall cellular activity.  Our cells cannot do their jobs efficiently.  We then get weakened and specifically our immune system can't keep up with its job.

    Anti-oxidants protect our cells from free-radicals (oxidants) as well as provide raw material for our cells.  Examples of power foods include:  broccoli and broccoli sprouts, arugula, beets, sweet potatoes, collard greens, cabbage, cauliflower, blueberries, asparagus, carrots, and essentially all vegetables with the exception of corn, iceberg lettuce, and canned green beans.  The fruits are full of anti-oxidants also, but are higher in sugar content so it is better to err on the side of GREENS, and other vegetables.  The more color the better.  By the way -- at least 5 servings of vegetables and 2 fruits PER DAY. (hard to do, huh) (that's ok -- we can help you!)

    You can take anti-oxidants in pill form, however this works best with a background of a healthy diet.  Some examples of these include:  Vitamin C, Betacarotene, resveratrol, CoQ10, alpha lipoid acid, milk thistle, and there are many more.

2.  Eat food with good amounts of the amino acid cysteine.  Cysteine is a precursor for a very important anti-oxidant called glutathione.  Glutathione puts out fires better than the best of them.  It is the warrior King of anti-oxidants.  It also protects the brain, kidneys, and liver.   Examples of foods which contain cysteine includes oatmeal, bison (especially the rump) and whey protein.

3.  Eat raw nuts and seeds (not roasted).   Pumpkin seeds are extremely anti-cancer.  They contain Vitamin B15.  (they are also good for the male prostate gland)  Sesame seeds, sunflower seeds, pumpkin seeds, almonds, walnuts,  pecans, pistachios, and macadamia nuts.

4.  Have an oil change.  That's right.  Eliminate free-radical damaging fats such as partially hydrogenated oils, and poorly processed oils such as canola oil.  Eliminate fried foods (and keep char-broiled foods to a minimum).  Do not use "Crisco", " Smart Balance", or "I Can't Believe it's Not Butter" products.   Try to eliminate foods you buy from a box because the fats are solid at room temperature and usually highly processed. (crackers, cookies)
 ****     Do use coconut oil, olive oil, and butter (organic).  Enjoy!

5.  Minimize your sugar intake.  Sugar suppresses immune response and robs your body of minerals, especially zinc which is very important for the function of your white blood cells.

6.  Try to eat organic as much as possible to diminish your daily exposure to pesticides and herbicides.

7.  Exercise, breathe, sleep, rest, laugh, cry, get angry, and remember to love others and YOURSELF.  Practice forgiveness on yourself.  If you made a mistake, and find that you are beating yourself up over and over again, just stop. STOP!  Self flagellation, shame and guilt serve no higher purpose.  Just stop and talk to yourself like you would to a little child who made a mistake.  You have a little child inside of you, too.

8.  Minimize your exposure to toxins, radiation, and other cancer causing substances.  That means slowly start buying safer detergents, make-up, clothing, bedding, and cleaning agents for the home.  We have a very safe high quality make-up, Jane Iredale, in our office.

    Reconsider medical tests which expose you to radiation.  Having multiple tests can add up.   No one really talks about this as a risk factor, but it can be a big one.  If you need the test, take lots of anti-oxidants a few days before the tests, and a few days after.  Don't be afraid to take big doses for a short time (too much Vitamin C will cause gas and diarrhea).  Consider other options such as thermography.  This is different than a mammogram in several ways, the most important of which is that there is no radiation exposure.

9.  Speaking of toxins, we had better talk about our environment, our IMMEDIATE environment.  Do you have mold in your house?  Did you know that it will still effect you even if it's only in a small corner in your home?  It will still put off mold spores EVEN AFTER IT DRIES.

    Why is this a big deal?  Because chronic mold exposure can weaken your immune system, cause an actual infection in your sinuses and lungs, and provide a continual toxic load to the body, not to mention a constant barrage of allergy symptoms.  This is no small subject, and I consider this very important to consider.  For more information about this check out the website, www.fungalsinusitus.com.  This website is written by a friend of mine, Dr. Donald Dennis.  He is an ENT doctor who specialized in this because the mold problem was so great in and around Atlanta, GA where he lives.

By the way, having an over-growth of candida yeast in your body is also a substantial stress on the body.  Candida yeast overgrowth can cause a myriad of symptoms, but for the scope of this discussion, know that it is a huge stressor to our immune system.  The immune system gets bogged down with the candida and then cannot adequately fight abnormal cancer cells.  You see, our immune system is responsible for our body's defense against cancer, so we want it to be very strong.

    There are many other possible toxins in our immediate environment, in our air and our water.  Just remember to consider these and determine your particular risk and need for intervention.

10.  A few supplements not already mentioned that are helpful include:
Vitamin D3, iodine (for breast cancer), melatonin, curcumin, garlic, lycopene, ellagic acid, green tea, and indole-3-carbinol.

    Have a beautiful life experience and enjoy the fall!
Dr. Patricia Ryan

Farmer's Market Options during the winter

HEALTHY MEAT PRODUCERS:  Grass fed beef and more.  Winter Schedules

RANGE WEST GRASS FED BEEF

MARQUETTE, NE 68854

PH. 402-854-3104

EMAIL: JACOBSENLU@YAHOO.COM

WWW.Rangewestbeef.com

Comes to Omaha once a month - call to order.

THISTLES AND CLOVER MEATS

DANBURY, IA 51019

712-371-9861

www.thistlesandclover.com

E-MAIL: thistlesandclover@gmail.com

Comes to Omaha once every 2 week- call to order.

PAWNEE PRIDE MEATS

STEINHAUER, NE. 68441

402-869-22396

WWW.Pawneepride.com

E-MAIL: Pawneepridemeats@windstream.com

Call to order and they will arrange delivery.

CHISHOLM FAMILY FARM

ELMWOOD, NE 68349

402-440-9409

WWW.chisholmfamilyfarms.com

EMAIL- Laura@chisholmfamilyfarm.com

Grass-fed meat, dairy, eggs - Call to order

KVAM FAMILY FARM

WEST POINT, NE. 68788

402-685-5263

WWW.Kvamfamilyfarm.com

EMAIL: Info@kvamfamilyfarm.com

Grass fed beef, pastured poultry, eggs, milk

Chickens will be at Jane’s Market in Benson during the winter months

Comes to Omaha once a month for delivery. Call to order.

TOMATO-TOMATO -OMAHA’S YEAR ROUND INDOOR  FARMERS MARKET

2645 S. 156 CIRCLE

OMAHA, NE 68130

402-933-0893

WWW.Tomatotomato.org

Open Monday thru Saturday 9am to 6 pm, closed Sundays

TALL GRASS BISON

PROMISE CITY, IA 52583

641-874-5794 h/w

641-895-6309 cell

www.tallgrassbison.com

EMAIL: tgbison@iowatelecom.net

Qualifications for submissions to Alternatives’ Community Cookbook

Like our recipes? We want to see yours! We are always exchanging new recipes and would like to see what you have for us. Be a part of the new Alternatives Community Cookbook. When you submit your recipe you'll be entered in a contest to win your choice of one of the Health Resource Books or Cookbooks sold at Alternatives. All participants will also receive a compiled copy of all the recipes submitted by Alternatives staff and community. Kathi Bratberg our Nutrition Educator has some basic guidelines for submitting recipes. 

Recipes can be submitted by commenting to this post or email them to us at alternativesomaha@gmail.com

Types of recipes:

·      Salads

·      Casseroles

·      Vegetarian or Vegetable dishes

·      Grain dishes

·      Healthy Desserts

·      Fruit Dishes

·      Foods for Children

·      Gluten Free Foods

·      Raw Foods

·      Dips

Recipes cannot contain:

·      Transfats

·      Canola

·      Soy (should we clarify? What about tempeh?)

·      Corn Oil

·      Processed oils

·      Crisco

Preferred Ingredients:

Good Fats, Organic whenever possible: Butter, Olive Oil, Coconut Oil, unrefined Sesame Oil, Flax, Cream, Full Fat Dairy, Cottage Cheese, Cheese

Raw Nuts and Seeds

Sugars:

·      Stevia

·      Maple Syrup

·      Rapadura

·      Raw Honey

Both Non-GMO gluten and non-gluten whole grains

·      Whole Wheat

·      Rice

·      Quinoa

·      Flax

·      Teff

·      Amaranth

·      Millet

·      Rye

·      Spelt

·      Barley

·      Organic Corn (non-GMO very important)

·      No Soy

All Vegetables and Fruits

Organic Meat Bison, Chicken, Eggs, Turkey

All Beans, Lentils

Soy only cultured Tempeh miso

All Seaweeds

All Mushrooms

Recipes compatable with a Candida Cleanse

Kathi Bratberg, RN, MS Holistic Nutrition recommends these recipes which are friendly to a candida balancing diet.  As always, we recommend finding organic, non-genetically modified ingredients wherever possible. For more information see Dr. Ryan's recommendations for balancing yeast overgrowth in our Spring 2011 newsletter.

Amalia and Melinda’s Wild Salmon

·      Wild Salmon

·      2 Lemons

·      Fresh Rosemary Sprigs

·      Almonds, powdered in blender or food processor

·      Salt and Pepper

Line a casserole dish with sliced rounds of lemon. Lay a piece of wild salmon on this bed. Squeeze an entire lemon over the fish. Lay fresh rosemary sprigs on top. Cover with a layer of powdered almonds. Salt and Pepper to taste. Bake in a 350 degree oven.

Preparation time: 40 minutes.

Options: Cook sea vegetables in casserole dish.

Nutrient density: Protein, calcium, essential oils

Quinoa Super Salad

·      5 cups cooked quinoa (see basic recipe)

·      1 c. shredded carrots

·      ¾ c. parsley (minced)

·      1 c. sunflower seeds (dry roasted)

·      4 cloves raw garlic

·      ½ c. pitted black olives

·      ¼ c. olive oil

·      ¼ c. tamari

·      ¼ c. lemon

·      ½ c. cooked chick peas

·      1 chopped tomato

·      ½ c. of another fresh vegetable

Cook quinoa and allow to cool. Add carrots, parsley, toasted (cooled) sunflower seeds and garlic to quinoa. Mix thoroughly. Combine liquids, pour over quinoa and toss well. Add chickpeas and asparagus tips. Garnish with tomato wedges and black olives. Serves 6-8. Can make a day ahead.

Basic Quinoa Recipe: 2 c. water and 1 c. quinoa. Rinse quinoa thoroughly by placing grain in fine mesh strainer and running fresh water over the quinoa. Continue until water is clear upon draining. Drain excess water. Place washed quinoa and 2 cups water in 1 ½ quart pot and bring to a boil. Reduce to simmer, cover and cook until all water is absorbed (about 15 minutes). You know quinoa is done when the grains have turned from white to transparent and spiral like germ has separated.

Coconut Pecan Crunch

1 c. clarified butter (ghee) or coconut oil

2 tbsp honey or 1 tsp stevia or to taste (natural herb sweetener)

1 tsp pure vanilla extract

3 tbsp powdered carob

½ - 1 cup toasted pecans, walnuts, or a mixture of favorite nuts.

¼ cup shredded unsweetened coconut (optional)

Butter a 9” square baking pan or 9” pie plate. Line bottom with roasted nuts and coconut. Melt butter over very low heat, add honey, vanilla, and carob. Pour this mixture over the nuts. Place directly in freezer. Stir several times while cooling to prevent butter from rising to the top. In approximately ½ hour when solid, cut and serve. This treat needs to be stored in the freezer. Enjoy one piece after dinner with a cup of herbal tea.

Note: This is not suitable for people who have nut or legume allergies. Low carbohydrate – approximately 8 grams per 1 inch square. Not enough honey per piece to affect Candida eradication program. Adapted from Judith Minzel’s carob treat recipe. 

Winter 2011 Recipes

Kathi Bratberg, our nutritionist - has put together a nice dinner to keep you warm this winter.  Dairyless "cream" of Tomato Soup, Roasted Winter Vegetables, and Bison Stuffed Pepper.  If you enjoyed our Holiday Treats from the previous newsletter - then its time for some hearty and nutritious meals to fuel you into the new year.  Get some wholesome energy to make your resolutions come true! 

Bison Stuffed Peppers
adapted from recipe in Sally Fallon's Nourishing Traditions
6 Green Peppers (Red, Yellow, or Orange also okay)
1 lb ground Bison (Buffalo) or ground Beef
2 tbsp coconut oil
1 medium onion peeled, finely chopped
2 cups raw brown rice (you will use 3 cups cooked brown rice for the recipe and save the rest)
4 cups Beef stock
grated Parmesan cheese
4 squirts organic ketchup
1 dash of crushed red chili pepper - careful not too much
dash of sea salt

Use organic ingredients whenever possible. Cook rice up to 1 day ahead to have on hand - or cook as you prepare other ingredients.  Cook 2 c. of rice in 4 c. beef stock. Wash Green peppers remove stem, cut in half, remove seeds.  Preheat oven to 350 F. Chop onion and saute briefly in coconut oil - add crumbled ground Bison - stir frequently to brown the meat + onion. Sprinkle with crushed chili pepper and 3 squirts ketchup, stir and set aside. Arrange raw pepper halves in buttered purex pan.  Add 3 cups cooked brown rice to browned meat and stir well.  Stuff peppers with this mixture.  Lightly sprinkle with grated parmesan.  Bake at 350 F for 1 hour on the middle rack.


Roasted Winter Vegetables
makes 12 servings

Ingredients:
1 pound (about 6 medium sized) beets, trimmed and scrubbed 
1 pound (about 3 medium sized) parsnips, peeled
3 large leeks (white and light green portion only)
1 pound (about 3 cups) baby carrots
2 tbsp + 2 tsp olive oil
1 garlic clove, pressed
1 1/2 tsp. rosemary
1/4 tsp. salt

Use organic ingredients whenever possible. Preheat oven to 425 F.  Cut beets into quarters and parsnips into 1-inch pieces.  Cut leeks in half lengthwise, then into 2-inch pieces; set aside.  Combine beets, parsnips, carrots, olive oil, garlic, seasoning mix and salt in large bowl; toss to coat.  Spread evenly in baking pan.  Bake 25 minutes, stirring occasionally.  Add leeks to vegetable mixture, stirring carefully to coat with seasoned oil.  Bake an additional 10-15 minutes or until vegetables are tender and golden.


Dairyless "cream" of Tomato Soup

Blend these ingredients until smooth:
1 c. finely ground cashews or cashew butter
3 c. water
1 tbsp. Thyme
1 tsp. Basil
1 tsp. Dill
1 tsp.Oregano
3 tbsp. Oil
2 tbsp. Arrow Root
1 tbsp. Honey (add after cooking - optional)

Use organic ingredients whenever possible. Add 1 quart of chopped ripe or canned tomatoes and blend.  Bring to a boil, then simmer for 5 minutes or until done. Variation: good with yellow squash sauteed and added to stock

Healthy Holiday Recipes

Raw Fudge

Ingredients:
1 cup raw nut butter (almond or cashew)
½ cup carrot or coco powder
¼ cup coconut oil
1 tbsp Vanilla
pinch of sea salt
½ cup chopped nuts
Adjust sweetness by adding stevia to taste

Preparation:
Use organic ingredients whenever possible. Combine ingredients, put in a pan lined with parchment paper, refrigerate.  Cut into pieces when solid.

Holiday Pecans

Ingredients:
4 cups crispy pecans
3 egg whites
pinch of sea salt
½ cup maple syrup
1 tbsp. Vanilla extract

Preparation:
Use organic ingredients whenever possible. Beat egg whites with salt until stiff.  Slowly beat in the maple syrup and vanilla.  Fold in pecans until well coated.  Spread on 2 buttered, stainless steel baking pans and place in low oven (150F) for several hours until the egg whites harden.  Store in an airtight container.  Store finished nuts in refrigerator.

Healthy Hot Chocolate

Ingredients:
1 Cup Almond Milk
1 tsp Green & Blacks Organic Cocoa Powder
1 tsp Coconut Oil

Preparation:
Use organic ingredients whenever possible. Combine ingredients and warm in a pan - do not boil.  Remove from heat, add 1 packet of stevia or a small amount of honey.  Whey protein powder is optional.

Holiday Nutrition - tips for wisely choosing the lesser evil

To help avoid the sugar overload during the holidays follow these delicious and nutritionally sound tips and snack ideas:

1. Eat Protein at every meal
2. Snack on nuts
3. Craving Chocolate? Try 1 small square a day of Dark Chocolate with 70% or above cacao content - or Raw Fudge (see recipe below).
4. Popcorn - stove top popped in coconut oil with real butter topping - yum!
5. Eat a protein bar
6. Try a protein drink - whey, rice, or pea based
7. Cinnamon helps with blood sugar control. Add 1/2 teaspoon on your morning oatmeal.
8. Drink ½ your body weight in ounces of water daily to stay hydrated, and avoid icy drinks this time of year
9. Warm drinks like green tea - helps decrease your appetite and keeps you warm.
10. Try Herbal tea - with stevia as the sweetener and rice, almond, or coconut milk.  It tastes sweet but won’t spike your insulin levels.
11. Chamomile tea is relaxing and will decrease sugar cravings
12. Eat some food before you go to a party - then take 1 plate of food and stay away from the serving table afterwards.
13. Limit alcoholic drinks
14. Eat warming soups and stews - these fill you up and keep you warm.  Use lots of veggies and beans - these digest slowly and keep you feeling full longer.
15. If you eat chips - take a portion out of the bag and put them on a plate or bowl.  Mindless eating can get us in trouble!
16. Get enough sleep - try to go to bed between 9:30-10:30pm
17. If you are feeling stressed and want to reach for food - stop and breath deeply through your nose until you feel more centered.
18. Spend at least a few minutes a day focused on breathing deeply, praying, or meditating - this will help moderate stress.

Most of all enjoy your holidays and time spent with family and friends.
Sincerely,
Kathi Bratberg RN, Holistic Nutritionist