Vim & Vigor - Fall 2008 - North Denver - (Page 23)

round four red meat VS undisputed champ fish training table Now that you know what kinds of foods to eat, be sure to prepare them in ways that retain their cancer-fighting abilities. Here are some food preparation tips from Ronda Disney, M.Ed., R.D., CDE, outpatient dietitian at Avista Adventist Hospital. GRILL SPARINGLY. Carcinogens in charred food have been linked to cancer. To avoid them in your food, try prebaking meat before placing it on the grill so it doesn’t have to be there long. And stay away from sugary marinades, as they tend to char food more darkly. BUTTER ISN’T BETTER. Cook with olive oil instead of butter, which is lower in saturated fat. Maintaining a healthy weight can help you ward off the disease GO AL DENTE. Steam vegetables or heat them in the microwave just until tender. Overcooking or boiling them in water can cause important watersoluble vitamins to be lost. ﬁsh ❋ STRATEGY:“There is clear evidence that red meat is associated with cancer risk, particularly colon and prostate cancer,” says Doyle. Experts aren’t sure why the connection, but Doyle suggests limiting consumption of red meat and opting instead for ﬁsh or lean meats such as chicken or turkey. Of course, that doesn’t mean you have to choose the ﬁsh market over the steakhouse every time. When you do eat red meat, order a lean cut (look for “loin” in the description) and ask for a child’s portion, share with a friend or request a doggie bag for your canine companion. ❋ FINAL JAB: Eating fatty ﬁsh—such as mackerel, lake trout, sardines, albacore tuna and salmon—twice a week can protect you against cardiovascular disease as well, according to the American Heart Association. All are excellent sources of nutritious Omega 3 fatty acids. round ﬁve red wine VS neither other alcoholic beverages undisputed champ ❋ STRATEGY: “Drinking any type of alcohol increases cancer risk,” Doyle says. “I would never encourage anyone to start drinking red wine if they don’t drink.” If you do have an occasional alcoholic beverage, red wine is a better choice than other libations because it contains the antioxidant resveratrol. Of course, you could get resveratrol in nearly the same quantities by drinking grape juice. Scientists are even working on a resveratrol pill. ❋ FINAL JAB: While red wine may not be the best cancer ﬁghter, moderate consumption has been shown to reduce overall risk of heart disease. a stance on herbs and spices Does folic acid help prevent cancer, or is it flaxseed? It can be hard to keep up with all the information out there. For a rundown on which herbs, vitamins and minerals affect cancer risk, visit the American Cancer Society online at cancer.org and type “herbs” into the search box. go vim & vigor · fall 2008 23 http://cancer.org

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Vim & Vigor - Fall 2008 - North Denver Contents A Mission in Motion For Your Health Goal! Seeing Beyond Time Equals Muscle The Fiber Solution Prize Fighters On the Cover: Spreading the News I'm Glad I Had a... Tailor-Made Beyond the Bedside On Track Living the Good Life Little Kids, Big Decisions Zeroing In Right At Home Beating the Clock Community Connections Ask the Experts

Vim & Vigor - Fall 2008 - North Denver

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