dried fruit? index - university of...
TRANSCRIPT
Breast cancer: Windows of Susceptibility.
NIH grant 1U01ES019480
PINK RIBBON GIRLS
Dried fruit........................................1Q&A&S...........................................2Sweet potato bread........................3Crossword puzzle - EMR................4Wordsearch - exercise...................8Environment..............................11
Coffee Talk..................................12
Memory game - DO-NOTS............13Nutrient Density.............................14Jigsaw puzzle - biology-beauty..15Craft pattern................................16Yoga video....................................17
TO PREVENT the occurrence of BCa through RESEARCH and EDUCATION
TO ENCOURAGE and SUPPORT BCa survivors, friends and families
Contacts
Breast Cancer
FACTs,
CHOICEsand
January 2015 Issue 50
MYTHs,s,
1
Dried fruit?INDEX
RESEARCH & COMMUNITY PARTNERS
Dried fruit, frozen, canned and fresh fruit can all be nutrient-dense foods - according to The Academy of Nutrition and Dietetics. Nutrient-dense foods have high amount of vitamins, minerals and other health-promoting compounds with relatively few calories.
Nutrient-dense foods should make up the majority of a diet, that is: vegetables, fruits, lean protein and whole grains. This produces an optimal environment for the beneficial intestinal bacteria, and nutrient absorption.
Dried fruit and fresh fruit contain similar calories and sugar per serving - fresh vs dried, but one serving of dried fruit is about 1/4 cup, whereas a serving of fresh is more like 1 cup, the difference being mostly water. In terms of using fruit and vegetables to maintain hydration, fresh is the clear choice.
During dehydration, some nutrients such as vitamin C, thiamine, folate and vitamin A become unstable, resulting in decrease, and minerals are also typically decreased in dried fruit.
Dried fruit still represents a good choice for snacking over commercially available cookies and candy for many reasons, not the least of which are: less salt and being animal fat free.
The downside to dried fruit is that it may have additives to prevent rotting, to maintain color, and greatly preserves shelf-life: there are claims that the amount of sulfur dioxide/sulfuric acid in dried fruit really isn’t significant, though in some sensitive individuals, it can cause 'gas', allergies and also have an “off” flavor.
Do check labels for sulfur? And as ridiculous as it seems, (except in the case of cranberries, ha ha) many companies add more sugar to an already sweet fruit, which reduces the nutrient density and adds calories unnecessarily, but improves their profit margin.
http://healthyeating.sfgate.com/dried-fruit-nutritious-fresh-fruit-7614.html
http://www.fruitsandveggiesmorematters.org/frozen-and-canned-fruits-and-vegetables-vs-fresh
Decemberself breast
exam reminderWindows ofSusceptibility
& BreastCancerRisk
RESEARCH PARTNERS
2
QUESTION:
SOLUTION:
ANSWER:
Tube
video in progress – 8 great health tips
puzzle video
fatty acidinfo video
varieties ofcarrot
There is NO BEST method for storing fruits and vegetables. Processing changes some of the "chemical" makeup of food, clearly, but it is not always
bad, and not always good. Canning, for instance, changes the ratios of some nutrients boosting some, decreasing others, while fresh produce languishing on the shelf will also loose some of its nutrient value (especially some of the vitamins). Canning foods (particularly tomatoes) boosts some nutrient values, while freezing helps others. Drying foods also causes changes, mainly the loss of water, but some amount of the more fragile and water soluble vitamins will be lost, particularly vitamins C and B but on an equivalent scale (dry and wet weight) the levels of other nutrients are quite similar or in some cases increased.
The bigger issue is perhaps, which manufacturing processes allow for the most "manipulation" of the original item, and how do those additives affect the nutrient density and overall nutrient value of each fruit or vegetable.
READ the label. BUT also assume that not everything is reported on the label. Firstly, phytonutrients, soluble and insoluble fiber values, and all the vitamins and minerals, are not even required to be present on a label. LOOK at the product. If a dried cherry still looks red... then it probably has been preserved with some chemical to maintain its color. As a rule, dried fruits are really almost dark in color, even when the beginning fruit is as light as a golden raisin. A lot of companies put additives in their dried fruits, such as sulfuric acid or sulfur dioxide, sugar or sugar substitutes, vegetable or hydrogenated oils,to give the fruit greater visual by maintaining some color and textural appeal. If you can accept the fact that your dried cranberries are sour and dark, then you will avoid the ones that are sweetened with sucralose and sulfur dioxide (though this is not the only preservative) and softened up with vegetable oil. Sulfur destroys the folate and can cause bloating in people sensitive to sulfites.
Look for minimally processed or organic varieties when possible. BUT just because it’s in the bulk section at the nutrition store does NOT mean it’s healthful – check labels or ask for a list of ingredients.
FRESH FROZEN CANNED DRIED? what is best?
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"more nutritious, still delicious"Modified
2 large eggs 3/4 cup raw cane sugar 1/3 cup honey 1/3 cup canola oil 2 teaspoons vanilla extract 1 cup cooked sweet potatoes - mashed1 cup whole wheat flour½ teaspoon baking soda 1/4 cup ground flaxseed 1/4 cup wheat germ 2 teaspoons cinnamon ½ teaspoon allspice 1 cup raw cranberries-1/4 (or more) chopped nuts (eg walnuts, pecans, peanuts, almonds)
chopped
Combine cane sugar, honey and oil; beat well. Add eggs and beat well.
Combine flour, baking soda, salt, and spices, and flour, ground flaxseed ( whole seeds pass through the intestine without that much benefit), wheat germ and vanilla into egg mixture alternately with water. Stir in mashed sweet potatoes, chopped cranberries, and chopped nuts.
Mix. Prepare loaf pans, one large or two small, with oil, then pour in the batter. Bake at 350 degrees F (175 degrees C) for about one hour.
Modified from the Cookbook from "The Nutrition Council of Greater Cincinnati"
image from wikipedia: quick bread, modifications to original recipe by B. Bailey
Alpha linoleic acid (omega 3 fatty acid)fiber (both soluble and insoluble for lowering cholesterol)lignans (for helping hormone balance)antioxidants (lower breast cancer and type II diabetes risk)Vitamin A in the form of beta-carotene, a very good source of vitamin C, and a good source of potassium, vitamin B6 (pyridoxine), iron, manganese, lutein, zeaxanthin and copper,and in the sweet potato are tannins, saponins, flavonoids (includes the class of isoflavonoids), terpenoids, glycosides, alkaloids, steriods, phenols ("one of the most important plants to study for nutritional elements)
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BreastCancerRisk
Windows ofSusceptibility
UNIVERSITY OF
CincinnatiDept of Env Hlth
EMR - electromagneticradiation
electromagneticradiation
playonline
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1. It is __ responsibility to be aware of risks from radiation of all types,2. What we see as color is really what nm of wavelength objects _______,3. Nuclear medicine procedures such as a ____ scan also emit ionizing radiation,4. Ultraviolet waves are 10 billionth of a meter and can ____ skin about 10 nm to 400 nm,5. The characteristics of _____ of visible light come from frequency and wavelength,6. Even non-ionizing light such as microwaves can ______ tissue,7. X rays for diagnosing ______ and injury is ionizing,8. When ionizing radiation strikes ___ there can be damage,9. Wikipedia says that EM consists of waves that are synchronized oscillations of ________ and magnetic fields,10. Radioactive materials can ____ ionizing radiation,11. Breast cancer risk as cuased by mammography may be underestimated some ______ believe,12. Many 3D mammography units _____ the patient to greater radiation than 2D mammography,13. The frequency of the wave increases from very low to the highest which is _____ rays,14. Light in the visible spectrum is not considered,15. Unit of measure of wave frequency,16. Light which damages cells is called ________ radiation,17. The distance between two wave peaks in EMR is called the greek eltter ______ or L,18. AM radio waves at 750 on the radio dial or 750 kilohertz are about 400 meters ____,19. Visible light is between 400 and 700 billionths of a _____,20. FM radio waves at 100 or the radio dial or 100 megahertz are about 3 ______ long,21. Having the BRCA gene mutation makes women ____ vulnerable to the damage of X-rays,22. A measure of the length of a wave,23. Chest X-rays increase breast cancer risk the greatest amount if given during ______,24. Countless consumer products use EMR such as ______,25. Chest X-ray in childhood is a ____ factor for breast cancer in later life,26. Generall there is NO ____ dose of ionizing radiation,27. Understanding EMR is important for health and ______,28. Humans cannot feel or ___ ionizing radiation,29. X-rays go from 10 billionts to 10 trillionths of a meter or 0.01 nm to 10 nm,30. Ultraviolet light can cause damage to the ____ and some wavelengths of UV can cause ionizing damage,31. Gamma rays are super short at less then ten trillionths of a meter about 0.02 nanometeres,32. The abreviation for very high frequency radio waves,33. Airport security may use backscatter ____ for detecting wepons,34. The main carcinogenetic effect of UVA radiation is by creating reactive oxygen species while ___ at 280 to 320 nm does more direct DNA damage,.
1. TV waves are about one millimeter,2. In physics light ___ occupy 4 dimensions X Y Z and time,3. The calibration of the X-ray equipment can _____ the radiation that one receives,4. Young ____ at time of exposure increases liklihood of damage from radiation,5. Ionizing radiation is a firmly established environmental cause of ______ cancer,6. Ionizing radiation can lead to tissue damage mutation ______ and death,7. Unlike gamma rays which are the most energetic EMR ______ rays are NOT EMR but protons and atomic nuclei,
WORD CLUEs
Across
Down
electromagneticradiation
playonline
EMR - electromagneticradiation
8. The FDA gives 300 millirad as the maximum ____ allowable,9. Electromagnetic radiation has an anacronym which is,10. Women with mutations in DNA repair _____ appear to be more susceptibile to ionizing radiation damage,11. Infrared is at the border with visible light and can be felt as ____,12. Older mammography machines typically delivered a ______ dose of radiation,13. Of all the EMR only about one sixth of all the light can be recognized as light by by ______,14. Microwaves range from one mm long to about 12 ______,15. X-rays and gamma rays are ______ human carcinogens,16. LASER light is also electromagnetic _________,17. All electromagnetic radiation is called _____ by physicists,18. The speed of EMR is 186000 _____ per second,19. Visible light is ___-ionizing radiation,20. The properties of ionizing radiation that damage cells is that their energy can bump electrons out of their ______,21. The electric and magnetic fields are perpendicular to each _____,22. Cell _____ emit EMR which is non-ionizing,23. Radio waves are the lowest frequency then microwave infrared visible ultraviolet xrays and gamma rays,24. CT or computed tomography _____ also emit X-rays,25. A graph of all the wave lengths is called a _______,26. Damage from environmental (including medical) X-rays accumulates over ____,27. There are ___ ways used to characterize light is by frequency and wavelength,28. For radio waves in which the human voice is fouind it is called ultra low frequency, about 300 hz or 1 nanometer,29. Not all light is _______,30. This is the acronym for ultra high frequency radio waves which are shorter than VHF,31. The notion that darkening the skin by sunbathing or deliberate exposure to UV beds thereby getting a ___ is healthful is untrue,32. The wavelength of UV light 320 to 400 nm also called ___ is responsible for tanning or the increase in cutaneous melanin,33. This UV does not penetrate the atmosphere readily is 280 – 100 nm in wavelength the shortest in the UV group,34. The visible light we see as rainbow _____ is a very very small part of all radiation,35. Whatever the source of reactive oxygen species within cells these cause the body to ____,
electromagneticradiation
playonline
EMR - electromagneticradiation
non-ionizing radiation ionizing radiation
UV x-ray gammaIRmicrowaves
radiowaves
62,000 miles
62miles6.2 inches
0.00006 inches
0.000000000000000000006 inches
0.00000000000000000
0000000006inches
1000 nm 1 nm100,000,000 nm
100,000,000,000,000 nm
100,000,000,000,000,000 nm 0.01 nm
wavelengthwavelength
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Answ
ers
http://chemwiki.ucdavis.edu/Physical_Chemistry/Spectroscopy/Fundamentals/Electromagnetic_Radiation
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AEROBIC CARDIO CONTROL CORTISOL DOPAMINE EXERCISE EXPRESSION INJURY LONG MEMORY OXYGEN PHYSICAL RUNNING SEROTONIN SHORT SPATIAL STORING WALKING
Breast Cancer Risk:Windows of
Susceptibility
Word searchBrain benefits from aerobic exercise
Words
playonline
Continuous and exercise regimens increase abilities to plan and multitask or aerobic exercise improves brain function better than weight and strength
training and memory loss may be slowed with aerobic exercise programs for the
elderly is a stress hormone that negatively impacts memory is a pleasure hormone that is increased by exercise
Sustained improves blood flow to the brain of genes involved in neurogenesis increases with physical exercise
Nerves gain a resistance to , particularly in the hippocampus, with continuous exercise
-term effects of aerobic exercise are to boost neurologic functions performance improves in the elderly as well as in young children with physical
exercise levels increase in the brain with continuous vigorous exercise
exercise, particularly continuous aerobic exercises such as running, cycling and swimming, has many cognitive benefits
jogging swimming and cycling are exercises which improve brain functionMemory is increased by which is also incrased by exercise (in animal models)
-term effects of aerobic exercise include reduced stress and changes in neurotransmitter levels
memory which regulates and encodes information about surroundings and orientation in space improved with exerciseAreas of the brain used for memories are improved with exercise in animal studes
very briskly can be considered aerobic exercise
AEROBICCARDIO
CONTROL
CORTISOLDOPAMINE
EXERCISEEXPRESSION
INJURY
LONGMEMORY
OXYGENPHYSICAL
SEROTONIN
SHORT
SPATIAL
STORING
WALKING
RUNNING
Breast Cancer Risk:Windows of
Susceptibility
EXERCISE
playonline
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Breast Cancer Risk:Windows of
Susceptibility
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Answersplayonline
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If it tastes goodDon't eat it, itwill come backto bite you!!!!!
http://www.breastcancer.org/risk/factors/unhealthy_food
Widen your "menu" - variety counts!
Update your "chef skills" - add vegetable dishes!
Eat it "whole" - smoothies loose nutrients within minutes!
Dried fruit has "fiber" - buy unsulfured and without preservatives!
Limit dietary "fat" - about 20% of your total calories!
Watch the "sauces" - often high calorie with additives, cause craving!
Avoid "cured" - and salted and pickled foods.
482 fruit cultivars on a quick list
45,000,000 hits for online classes
online info
online info
online info
online info
online info
HERE
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health is awesomely simple. EAT more than 5 cups of fruits and vegetables per day, getting protein from plant sources as often as possible, and less from meat and diary.
There are so many environmental benefits from this approach it would take a volume just to list them: but high on the list is reducing breast cancer risk, and reducing carbon footprint at the same time. Variety reduces the impact of both overload and deficiencies in nutrients. Change out your routine.
Processed meats with high fat, added salt, and preservative and curing chemicals (like nitrates) plus the hormones and antibiotics they are fed may be cause for concern. Check to see if the foods you eat are high in amine content.
Diet (environment) may contribute to about 30% to 40% of all cancers. Some foods can help you be the healthiest you can be with your
own DNA and epigenetic makeup, and in most cases it
can lower breast cancer risk. The relevance of dietary fat intake to breast cancer may be an indirect link via "obesity" using the current scientific data, but it is clear that the western diet high in saturated and animal fats is well linked to being overweight.
Until more data confirm particular "types of fat" in the diet and breast cancer, the best and longest standing-non hyped-up-fad-commercially funded approach to good
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COMMUNITY PARTNERSDecember 7, 6 - 9:00 pmBook Bums,8992 Cincinnati-Dayton RdWest Chester, OH 45069
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BreastCancerRisk
Windows ofSusceptibility
UNIVERSITY OF
CincinnatiDept of Env Hlth
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Memory Game: Works with Firefox, not IE
Noticeably absent from the superfoods list is anything that has been made by a "big food" industry: e.g. snack bars fats with sugar, commercially baked goods made with sugar, salt, refined flour and fried in oil, and treats with high levels of artificial food color added to boost to their "visual" appeal andheighten the urge for a purchase. Broccoli never looked as appealing asthe heart donut above. Ha Ha. It is a continual mind-over-matter battle toresist what billions of dollars in research and marketing is specifically designedto do: that is to tempt beyond resistance!!!
D N TS
http://www.medicalnewstoday.com/articles/270609.php HERE IS MORE SPINACH INFO
n tu rient denSe f d
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nutr ient S
nutr ient S
25% of daily fat,cholesterol, 20% of daily carbs,
omega 6:3= 10:1
sodium,
copper, manganese,betane, choline, folate
100g:23
100g:351
i cal rS o
i cal rS o
short list at eqivalentcalorie consumption:
protein, potassiumiron, vit K, B6, E, C,niacin, riboflavin,
thiamin, fiber,folate, sodium,
phosphorus, zinc,thiamine, ALA,beta-carotene,
lutein, zeaxanthin,calcium, magnesium,
manganese,phytosterols, 0 fat,
omega 6:3 = 0.18 (great)
raw spinach
Most of the calories in spinach come from protein.
Spinach contains approximately 250mg of calcium per cup (cooked), however it is less easily absorbed than calcium from sources like dairy products. Spinach has a high oxalate content, which binds to calcium deeming less absorbable. For comparison, the absorption rate of calcium in milk is much higher.
Dietary magnesium is necessary for energy, maintaining muscles and heart muscle rhythm, the immune system and blood pressure.
Livestrong.com notes that frozen spinach compares well with fresh.
twinkie
Breast Cancer Risk:Windows of
Susceptibility
15
ONLINE
RESEARCH PARTNERS
JIGSAWPUZZLES
Visit our Windows of Susceptibility profile on jigidi.com or click on the link to work the "virus picture" as a jigsaw puzzle online.
iT MAY SEEM A LITTLE STRANGE to highlight this awesome structure of a virus for a jigsaw puzzle in a newsletter which is supposed to feature ways to reduce breast cancer risk and be informative about health in general, while also voicing some constructive and upbeat suggestions about exercise and meditation. But this is an incredible example of how beautifully biology is structured - beautifully, awesomely, and rigorously organized it vividly reminds everyone that we as humans are highly complicated machines. Beginning at conception, we are wonderfully organized, building and rebuilding and renovating and recycling the elements of our own bodies. It is a reminder that even in the mostly unseen world biology has extreme order.
We have choices too, as to how to assist the machinery of our bodies as they run. With the proper care and nutrition, we enable the natural defense mechanisms to control the other marvelously created (but not so good for us) machines like this virus that surround us (otherwise known as our ENVIRONMENT). With such a whopping percentage of breast cancer and other diseases influenced by the environment it behooves us each to learn what we can do to reinforce our own biology as it interfaces with out environment.
Start simple... !!! with food, lean toward fresh and natural: with lifestyle habits, walk or run or get on the stationary bike for several hours each week: move toward smoke and drug free living: spend a few minutes each day breathing deeply and being grateful.
Supplies
InstructionsLay out on a flat surface a 10 inch square of Saran wrap. below, and place it under the Saran Wrap. Tape edges down to hold the plastic flat. Using the Gallery Glass leading, outline the pink ribbon. Move the paper slightly underneath the Saran wrap, and make three additional ribbon outlines. Let dry.
Squeeze out a small amount of Gallery Glass crystal clear paint into a plastic container. Add one or two drops of red water based paint (acrylic, or water color, or water based glitter glue. Only stir a tiny bit to leave it streaky (like stained glass). Pour or scoop enough into the central areas of the outlined ribbons to spread and cover the space, so that each ribbon will be filled with Gallery Glass crystal clear and streaky pink. Let dry.
Gently peel the completely dry window clings from the Saran wrap and place them on each quadrant of the glass ornament. Gently holding the top of the ornament, add Gallery Glass crystal clear paint in the spaces between the ribbons, giving a texture to the paint. Let dry.
Print out the ribbon image
Pink ribbon ornament
3.25 inch clear glass round ornamentGallery Glass simulated Liquid LeadingGallery Glass Crystal clear Pink acrylic or water color paint or pink glitter glueor other water based colorant (two drops)
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RELEASE STRESS
REDUCE CANCER RISK
GAIN STRENGTH
IMPROVE MOOD
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Casual workout online. Soft voice, and an easy approach though I personally would be hard pressed to match this flexibility in any shape or manner. This is not an excuse to turn off the video however.
It is a well known phenomenon that there are individuals who are naturally flexible, even beyond what would be normal flexiblity called "hypermobility" It is also a fact of psychology that individuals tend to go into professions and practice techniques at which they excel.
This is particularly true of yoga, where being flexible is very much sought after. The less flexible individual needs to stretch and relax just as much as the flexible and hypermobile. Therefore, don't get caught up in saying "I can't" because of your own level of flexibility. Pushing flexibility should not be injurious, so take the pace slowly, and maintain your own level of accomplishment.
This particular woman has a sensitivity to flexibility which is refreshing and an accomodating style.
When googling, inflexibility, I ran onto this hysterical comment and informational link below.
The hopelessly inflexible meets Gumby. Below is a link to one of the few stretching articles that actually mentions muscle stretch-contraction reflexes, the fact that tendons and ligaments don't "stretch" like muscles and "stretch receptors" and "Golgi tendon receptors" and that is refreshing.
https://www.youtube.com/watch?v=7z6nRakUcWs
beat the winter blues
http://americanparkour.com/articles/stretching-for-parkour-introduction-biomechanics-and-post-workout-stretching-program/