f cts food? is it myths and choice...
TRANSCRIPT
Breast cancer: Windows of SusceptibilityNIH grant 1U01ES019480
PINK RIBBON GIRLS
Food: is it addictive........................1Curb overeating..............................6
Coffee Talks..................................7
Plinko.......................................8 BCERP toolkits................................9Food-cravings crossword............10Pumpkin in shell............................13Nutrient density.............................14Yoga Pose......................................15Pink pumpkin................................16
TO PREVENT the occurrence of BCa through RESEARCH and EDUCATION
Contacts
November 2013 Issue 36Breast Cancer
MYTHs,FACTs,CHOICEsand
COMMUNITY PARTNERS
INDEXRESEARCH PARTNERS
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Food? is it
http://www.yaleruddcenter.org/
EXCERPTED FROM: Researchers from Yale’s Rudd Center for Food Policy and Obesity validated a “food addiction” scale. Here are a few of the points on the scale that are used to determine if you have a food addiction. Does any of this sound familiar? If it does you may be an “industrial food addict.”
I find that when I start eating certain foods I end up eating much more than I had planned. Not eating certain types of food or cutting down on certain types of food is something I worry about. I spend a lot of time feeling sluggish or lethargic from overeating. There have been times when I consumed certain foods so often or in such large quantities that I spent time dealing with negative feelings from overeating instead of working, spending time with my family or friends, or engaging in other important activities or recreational activities I enjoy. I kept consuming the same types of food or the same amount of food even though I was having emotional and/or physical problems. Over time, I have found that I need to eat more and more to get the feeling I want, such as reduced negative emotions or increased pleasure. I have agitation or anxiety when I cut down or stopped eating certain foods (exclude withdrawal symptoms caused by cutting down on caffeinated beverages such as soda pop, coffee, tea, energy drinks, etc.). My behavior with respect to food and eating causes significant distress. B I experience significant problems in my ability to carry out daily routines, job/school, social activities, family activities, etc.
ecause of food and eating
TO ENCOURAGE and SUPPORT BCa survivors, friends and families
addictive
Sugar stimulates the brain’s reward centers through the neurotransmitter dopamine exactly like other addictive drugs. Brain PET scans show high-sugar and high-fat foods work just like heroin, opium, and morphine in the brain, and that obese people and drug addicts have lower numbers of dopamine receptors, making them more likely to crave activities that boost dopamine. Foods high in fat and sweets stimulate the release of the body’s own natural opioids in the brain. Drugs we use to block the brain’s receptors for heroin and morphine (naltrexone) also reduce the consumption and preference for sweet, high-fat foods in both normal weight and obese binge eaters. People (and rats) build up a tolerance to sugar—and need more and more to satisfy themselves—similar to alcohol or heroin. Food addicts eat large amounts of unhealthy foods despite severe social and personal negative consequences, just like addicts or alcoholics. Animals and humans experience “withdrawal” when suddenly cut off from sugar, just like addicts in detoxication programs. Just like drugs, after an initial period of “enjoyment” of the food the user no longer consumes them to get high, but to feel normal.Food addictions are compounded by the fact that food manufacturers refuse to release any internal data on how they choose ingredients which maximize consumption of their products.
In his book, The End of Overeating, David Kessler, MD,
describes how food is made into drugs by the creation of hyper-palatable edibles that lead to neuro-chemical addiction. Also check out the books by Mark Hyman, MD.
If high-sugar, high-fat, calorie-rich, nutrient-poor, over-processed, easy-fix, junk food is addictive, then what should our approach be to end obesity? Government policy and regulation? , and legal implications? or is this an issue for "personal" choice?
It seems likely that giant food-industries are not going to make any changes voluntarily, it is ultimately about freedom to choose!
Choosing what you eat requires personal responsibility and maintains civil liberties, but unfortunately allows the choice of ill health to be an expense borne by society at large.
There are no good foods and no bad foods, says Dr. Kessler,
former head of the Food and Drug Administration (whom we've mentioned in previous Windows of Susceptibility newsletters)
not likely horrendous idea,personal choice as a method for curing addicts is not particularly
effective. since corporate profits trump morality,
about which I, and Dr. Mark
It becomes immediately apparent that food addiction does not always imply that one is obese, since food addiction symptoms can be found in individuals who have some of the characteristics above but without actually consuming more calories than they burn ( ) ed, that would be me
Here are data confirming that food can, indeed, be addictive.
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RESEARCH PARTNERS
Hyman, disagree, there are BAD FOODS). (again, I disagree as does Dr. Mark Hyman; 300kcal of broccoli are not the same as 300 kcal of sugar)
(and environment )
(and there is truth here since the precedence seen in smoking cessation education is a great example of how slowly we effect change).
(again, I agree to a degree, but if we set blame elsewhere and do not hold individuals personally responsible, then we are dishonest)
(big disagreement here)
(reality check--all of life is full of temptation)
(there are always extenuating circumstances but number of persons living in these conditions does not reach 70% of Americans which is the overweight number).
(the child is fed by the adult, who must assume responsibility for childhood obesity. It seems that adults allow and encourage their children to partake similarly while setting a bad example)
we do have a huge interface between gut and environment which need not be toxic. it is perhaps our largest environmental interface and we control to a large degree what that environment is by what we eat).
It’s all about amount
but also about quality of food. Though no one company or one food is to blame for the obesity epidemic,
Let's focus on education, exercise, satiety, and addiction cessation not just diet, while maintaining a realistic view on efficacy.
The biggest sham in food industry strategy and government food policy is advocating and emphasizing individual choice and personal responsibility to solve our obesity and chronic disease epidemic
Thus, the mantra "eat less and exercised more" would be fine if it worked.
We don’t need, says David Kessler, to change our policies or environment . We don’t want the government telling us what to do. We want
free choice. But are your choices free, or is Big Food driving behavior through insidious marketing techniques and with full knowledge that sugar and fat and salt increase the level of craving and consumption?
Some people live in areas where they can’t buy an apple or carrot, or in communities that have no sidewalks or where it is unsafe to be out walking
AND how can we blame a two-year-old for being fat? How much choice do they have?
We live in a toxic food environment, a nutritional wasteland (
School lunchrooms and vending machines overflow with junk food and “sports drinks”. Most of us don’t even know what we’re eating. Fifty percent of meals are eaten outside the home and most home cooked meals are simply microwavable industrial food.
companies in general can be held somewhat liable right along beside the consumer
(certainly if not just one company, then an industry, made of many companies, can be held culpable to some degree and there is a legal precidence for the "attractive nuisance" case which perhaps junk food might be considered).
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RESEARCH PARTNERS
Restaurants and chains provide no clear menu labeling. Did you know that a single order of Outback Steakhouse cheese fries is 2,900 calories?
Environmental factors (like advertising, lack of menu labeling, and others) and the addictive properties of “industrial food” when added together can
override our normal biological or psychological control mechanisms
To pretend changing this is beyond the scope of government responsibility or that creating policy to help manage such environmental factors would lead to a “nanny state” is simply an excuse for Big Food to continue their unethical practices. Here are some ways we can change our food environment:
1) Build the real cost of industrial food into the price. Include its impact on health care costs and lost productivity
2) If subsidies for farmers continue, why not subsidize the production of fruits and vegetables and cut the eighty percent of government subsidies that presently go to soy and corn which are used to create much of the junk food we consume. We need to rethink subsidies and provide more for smaller farmers and a broader array of fruits and vegetables
3) Incentivize supermarkets to open in poor communities. Poverty and obesity go hand in hand
4) End food marketing to children. Fifty other countries worldwide have done this, why haven’t we? Change the school lunchroom. The national school lunch program in its present form is a travesty. Unless we want the next generation to be fatter and sicker than we are, we need better nutrition education and better food in our schools.Build community support programs with a new workforce of community health workers to encourage better food choices.
Balance your blood sugar. Research studies say that low blood sugar levels are associated with LOWER overall blood flow to the brain, which means more BAD decisions. To keep your blood sugar stable:
(yes calorie count is high on the cheese fries, but this is also a dish shared by others as a group-appetizer which is not meant to excuse the restaurant chain but just to clarify the data)
(the operative word here is "can")
the trick is to teach infants, toddlers, and very young kids how to withstand the junk food temptations)
(I agree, no subsidies for farming tobacco and tobacco companies need to be held responsible for some of the health care $$$ burden we shoulder for unhealthful choices of smokers)
(of corn and soy)
(is the variable here more apt to be care-giver habits)
(And some personal suggestions)
(we all have a brain which we need to consult with now and again)(
(absolutely)
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RESEARCH PARTNERS
1) Eat a nutritious breakfast with some protein like eggs, protein shake or nut butters. Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss. 2) Have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, or beans). 3) Avoid eating 3 hours before bedtime. 4) Eliminate sugar and artificial sweeteners and your cravings will go away: Go cold turkey. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet, as these can trigger cravings.
Determine if hidden food allergies are triggering your cravings: We often crave the very foods that we have a hidden allergy to. For a simple allergy elimination program, consider trying The UltraSimple Diet, or The UltraSimple Diet Challenge Home Study Coaching Program.
5) Get 7-8 hours of sleep: Research shows that lack of sleep increases cravings. 6) Optimize Your Nutrient Status: Craving Cutting Supplements 7) Optimize your vitamin D level: According to one study, when vitamin D levels are low, the hormone that helps turn off your appetite doesn’t work and people feel hungry all the time no matter how much they eat. 8) Optimize omega 3s: Low levels of omega-3 fatty acids have also been associated with depression, Alzheimer’s disease, and obesity. 9) Consider taking natural supplements for cravings control. Glutamine , tyrosine, and 5-HTP are amino acids that help reduce cravings. Stress reducing herbs such as rhodiola can help. Chromium balances blood sugar and can help take the edge off cravings. Glucomannan fiber is very helpful to reduce the spikes in sugar and insulin that drive cravings and hunger.DISCLAIMER: This is not personal medical advice.
(not a good idea)
(BTW speaking of glutamines, there was really a disappointing post on the famed WebMD --which has this aura of our underlying trust-- . It had the most rediculuous paragraph on MSG that I have ever seen, most notably saying that MSG was perfectly fine, and that any reaction to MSG was quite rare but it does go to show that the internet, which is a fine forum, is not held to scientific scrutiny... so reader beware)
http://voices.yahoo.com/monosodium-glutamate-msg-addiction-never-knew-648474.html a post by Mary Moss and many many posts by Dr. Mike Hyman provide a balance on MSG.
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RESEARCH PARTNERS
RESEARCH PARTNERS
QUESTION: What easy and reliable ways are there to curb overeating?
ANSWER:
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Low blood sugar would be one cause which prompts desire for food. When blood sugar drops our ingrained response is to eat whatever will fill the vacuum best, and that would be food that is high in fat salt and sugar, and easily accessability, and cheap cost make it almost a "no brainer" to stop for a quickie-mart-bite to eat. More than that quickie-mart foods are "deliberately designed to satisfy hunger (temporarily) but bring you back for more purchases.
Look over these , you will be amazed and informed, there is nothing to add.Link are on the pictures at right as well.
What you put on your fork is the most important thing you can do to for your health.
videosSOLUTION:
Patients and other interested parties are invited to attend the Meet Your Breast Cancer Researcher event Saturday, Nov. 9, from 10 a.m. to noon in the Vontz Center for Molecular Studies, 3125 Eden Ave. Attendees will hear about new advances in breast cancer research and the future of breast cancer diagnostic and treatment options. This interactive discussion is free and open to the public. Refreshments will be served. Attendees should park in the Eden Avenue garage.
/1000 calories of broccoli 1000 calories of soda
COMMUNITYPARTNERS
Pink Ribbon Girls
Coffee TalkNovember 2013
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Stage IV Coffee Talk9444 Civic Centre Bvld, West Chester, OH 45069Monday, 11 November 2013 10:00 - 12:00
These Pink
Ribbon Girls have lovely smiles
I don't think of all the misery, but of all the beauty that remains.
... Anne Frank
PLINKO
http://epi.grants.cancer.gov/news/ has great blogs and newsletters
COMMUNITY PARTNERS
Pink Ribbon Girls introduced a new way to spread the news information in our educational videos about decreasing breast cancer risk by reducing negative environmental exposures (eg, sun, plasticizers, high fat diet) and how to increase beneficial environmental exposures to healthful elements (antiinflammatory and anticancer phytochemicals) in our diet).
These videos are on YouTUBE and are advertised using the Plinko Board game at Pink Ribbon Girl's events. A token dropped in at the top of the board bounces randomly to the bottom, finally falling into one of four slots, where there is an advertisement for one of the videos, and the individual is asked to watch that video (scanning the QR
code). After viewing the video they fill out the corresponding 4 survey questions anonymously (shown
below and specific to that video - figure to left).
The question asks 1) if the subject matter is NEW, 2) if the video was informative
and fun to watch, and 3) if they understood the 'take home' message. After completion of those
tasks the indiviual receives a token gift.
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http://www.info.bcerp.org/ provided toolkits for assistance with education about breast cancer risks related to the environment
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BreastCancerRisk
Windows ofSusceptibility
UNIVERSITY OF
CincinnatiDept of Env Hlth
RESEARCH PARTNERS
There are many reasons that we eat, not all of which are relevant to our lives in 2013. Learning something about why we eat and when it is not necessary and what foods are best for achieving good health in our contemporary society contributes to a collective wellbeing as well as a personal wellbeing.
CROSSWORD PUZZLESfor reducing cancer risk
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BreastCancerRisk
Windows ofSusceptibility1. Sugar is made from corn and/or sugar ____,
2. Both corn syrup and cane sugar have _______ and glucose and are metabolized similarly. Quantity consumed is important,3. Food manufacturers are not to be released from guilt in putting together highly desirable (hyper-palatable) ________ foods,4. Use nuts seeds or _____ for protein in your snacks,5. Sodium benzoate additive can break down in some cases to _______,6. Corn syrup is made from corn and is sweeter and _______ than sugar,7. Controlling obesity is all about our _______ since big business and government are not likely to change policy soon,8. Sugar stimulates reward centers in the brain through the neurotransmitter dopamine just like other addictive _____,9. Aspartame is also called _______ and Nutrasweet and other names has highly controversial data as to safety,10. Community and support groups are good ways to promote good food choices to boost ______,11. MSG and other excitotoxins trigger an _______ , and adrenalin, and fat storage. and food craving response,12. Government subsidizing of soy and corn crops which end up in ____ food should be stopped,13. Lower numbers of dopamine receptors in the brain predispose one both to _______ and addicition,14. Imagining the brain after eating high-sugar and high-fat food shows similar effects as _____ and morphine,15. In laboratory ____MSG consumption leads to obesity,16. Balance your blood _____ since low levels to the brain can mean depression and bad judgement,
1. Avoid refined sugars sodas fruit juices and artificial sweeteners since these can trigger ____,2. Companies have been requested to voluntarily remove colorings from ____ but few comply,3. Determine by a rigorous trials if are senstivive or have ________ to some foods,4. The list of diseases linked to obesity is very long and includes the risk of breast cancer,5. A British study concluded that consuming artificial ________ and preservatives can increase hyperactivity in children,6. Eating sugar leads to tolerance meaning the more you ___ the more you crave it,7. Poverty and cheap food with sugar and fat go hand in ____,8. FDC requires that Blue 1 and 2 and Green 3 and Red 40 and 3 and Yellow 5 and 6 and Orange B be listed on ______ as ingredients,9. Some chemical additives like monosodium glutamate known as ___ and hydrolysed vegetable protein are allowed in processed food,10. MSG is excititory and so may cause insomnia and ______ tightness,11. Food industries have made hyper-palatable foods just to increase their _____,12. Glutamate into which monosodium glutamate is broken down is not _____but a naturally occurring neurotranmitter chemicals,13. Marketing of food to children is regulated in 50 other countries but not in the _____,14. Tartrazine which is FDC ______ 5 has mixed scientific data about its role in asthma,
Word CluesAcross
Down
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Links to more puzzles
Answers:
ADDICTIVE FOODs in generalMany foods are addictive because evolutionarily they insured high levels of consumption, which was biologically expedient in earlier times to plan for sufficient body fat stores to survive in famine. In much of the western world this no longer is requirement for survival, indeed, but a detrimental plan for good health and longevity.
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RESEARCH PARTNERS
Preheat oven to 350 degrees F
To make the pumpkin "bowls" cut the tops off and remove seeds from pumpkins (save these for roasting). Coat the insides with butter (or better yet, olive oil), and season with salt and pepper. Replace lids. Place hollowed out pumpkins in a shallow baking dish with a small amount of water in the dish to prevent bottoms from scorching during cooking.Bake in the preheated oven for 30 minutes, or until insides have darkened yet outsides remain firm. ALTERNATIVELY: Wash and roast pumpkins whole FIRST and cool, and THEN cut top off and scoop out seeds and leave a 1 inch margin of the flesh.
Meanwhile, small saucepan, stir softened cream cheese into spinach until melted and well-blended. Fill pumpkins with spinach mixture, and top each with a slice of cheese. Return to the oven for 3 minutes to melt cheese if serving immediately. Pumpkins may be covered and refrigerated at this point until ready to serve. May be reheated in the microwave.
Makes 4 servings
4 small sugar pumpkins (light skin and dark flesh)1 (9 ounce) package frozen creamed spinach, thawed3 ounces cream cheese, softened4 slices of cheese
(other stuffings such as rice pilaf, soups, pumpkin custards, creamed corn, spagetti squash and cheese are possible--just google "stuffed pumpkins and squash"
Here is a little more detail (link above) on how to make squash and pumpkin bowls for soup s and pilaf and caserole dishes.Pretty unoiformly they suggest roasting small pumpkins at 350oC for 30 minutes, cooling, then cutting the top off leaving sufficient space to stuff the pumpkin with whatever you have chosen.
NEXT MONTH... PHARMAGEDDON!the right pill for every ill?
the right drug for every bug? from Mark Hyman
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nutrient denSe f d
i cal rS o
:1 0
nutrient S
14
0:1 300
nutrient S
8 oz cup has onlyone labeled
nutrient in significantquantities, that iscalcium at 20% i
cal rS o
300Grab one of these for your morning pick-me-up, and you're already a quarter of the way through your recommended daily calories.
By most of Starbucks nutrition assessments, the calories and nutrition of a small serving (around 8 ounces) is going to load you
up with about 300 calories. Read more: HERE
http://calorielab.com/restaurants/starbucks/9
http://nutritiondata.self.com/facts/beverages/3898/2
BLACK COFFEEtrace amounts of some minerals
and fats
RELEASE STRESS
REDUCE CANCER RISK
GAIN STRENGTH
Janu Sirsasana http://www.yogajournal.com/poses/2363
Inflexiblity is a common problem, especially in later years. The good news is that flexibility can be improved. Building flexibility and
strength is part of what we all need for a productive whole and enriched life.
The goal this pose is to fully extend and lengthen your spine while stretching your hamstring and gluteal muscles and the muscles attaching to the spine. The amount of stretching has to fit your current flexitility points. This pose works for a "straight, not bent" spine. The purpose is to bend at the hips, at the knee of the bent leg and at the the elbow. Muscles of the spine are relaxed, sit on your ischial tuberosities, and til your pelvis forward. Bending the elbows helps lenghten the upper spine, lift your chest to straighten your back. Stretch both sides with opposite knees bent.
Physica benefits are often thought of primarily from yoga but spiritual and mental benefits of mindful thoughtfulness and meditation are well established. Wikipedia lists the following:
The actual physiological changes associated with such
practice benefits both physical and psychological health. These are thought to occur partly via changes in brain processes. Functional connectivity0-MRI has been used to examine if deliberate training in mindfulness reduces stress. The findings of suggested that 8 weeks of mindfulness meditation training can alter intrinsic functional connectivity in ways that may reflect a more consistent attentional focus, enhanced sensory processing.
Bahá'í, Buddhism, Christianity, Hinduism, Islam, Jainism, Judaism, Pagan and Occult Religions, New Age, Sikhism, Daoism, Prayer beads, Mindfulness.
Lisa A. Kilpatrick, et a.,
Impact of Mindfulness-Based Stress
Reduction Training on Intrinsic Brain Connectivity.
Lisa A. Kilpatrick, Brandall Y. Suyenobu, Suzanne R. Smith, Joshua A. Bueller, Trudy Goodman, J. David Creswell, Kirsten Tillisch, Emeran A. Mayer, and Bruce D. Naliboff
Neuroimage. 2011 May 1; 56(1): 290–298.
(ed, composit from their figure)
controlmindfull
meditation
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Instructions:
Wash and dry pumpkinCut out top, and scrape outpumpkin; wipe clean and dry.T
Carve eyes and mouth around ribbon
race ribbon onto pumpkin Paint ribbon
PARTNERSRESEARCH
PAINT YOUR PUMPKIN PINK CARVE OUT A STATEMENT
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Materials:
1 small pumpkinPink acrylic paint
Paint brushCarving knife and spoon