hosm@uc.edu

tracie@pinkribbongirls.org

Breast cancer: Windows of Susceptibility.

NIH grant 1U01ES019480

PINK RIBBON GIRLS

Nutrition.......................................1Q&A&S...........................................2

Sound Bites....................................3Wordsearch-fats.........................4Crossword - Surgeon General.......6

Coffee Talk....................................8

Environment...........................9Memory game.............................,,,10Nutrient Density-potato................12Jigsaw puzzles...................13Scratch recipe..............................14Yoga benefits.................................15Craft pattern..................................16

TO PREVENT the occurrence of BCa through RESEARCH and EDUCATION

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FACTs,

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August 2014 Issue 45

MYTHs,s, Nutrition as therapy

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Wikipedia has only a short space devoted to this topic, when in fact the breadth of the field is bursting wide open with new ideas and new applications... in a massive rebirth of one of the oldest concepts in medicine "let food be thy medicine, let medicine be thy food" Not new, but certainly nothing short of monumental - in terms of how we nourish ourselves. It is an exciting time when , good for us millenia ago, becomes good for us today. Mostly gone, thankfully, is the opinion of a few, who thought that by some grace

would solve all nutritional needs when in fact it does precious little except in extreme cases. Everything about nutrition (that would be short for nourishment) is now opening up into a whole new world of knowledge. Consider that if we are 65% water, and 90% of us other organisms, this should give us pause to consider that we are mostly ENVIRONMENT, as strange as that seems, and very little SELF. This would make it even more important to carefully determine what we put into our immediate environment (all joking aside) as we are immersed and entwined inextricably with all that is around us, virtually and metaphorically. This is about what it means to "live well".

NUTRITION then becomes another word for ENVIRONMENT! with a broad meaning of this word, and that brings about topics such as,

(nourishment for metabolic processes - vitamins, minerals, phytochemicals), (building and maintaining the fabric of our physical bodies), (feeding the brain and soul - yoga, massage, meditation, faith, cognitive therapy, rehabilitation programs, mindfulness meditation)

"WHAT WAS""WHAT IS"

ONE A DAY

foodexercise

wholeness

Two thirds of mortality is diet relatedSurgeon General

JULY2014

self breastexam reminder

Windows ofSusceptibility

& BreastCancerRisk

Here are SEVERAL major opinions about this report, just that,opinions, but if questions come to my mind, then I have to assume they come to yours as well. 1) What makes the surgeon general think that Americans won't make intelligent choices in behavior when there are compelling data making it clear we can help ourselves by eating more knowledgeably and exercising more? The response can be divided into two comments; a) It depends upon what "addictive" ingredients (revisit-cigarettes, joints, alcohol, narcotics) one has to battle in order to "eat right". If we were just choosing "natural food" that is one story, but food industries are partly to blame by spiking convenience foods with ingredients which promote addictive eating (we have read this before). Expecting behavior adjustment away from addiction (in this case to comfort foods with saturated fats, salt and sugars) is doomed to failure because we all know that without huge self-effort, addictions don't go away; b) It seems unlikely that the fast-paced life style of the 21 century is going to slow down soon, so stress-lessening education should accompany any efforts at better dietary choices. 2) Adopting enormous dietary changes, while giving us a better overall quality of life, are not sufficiently "rewarding" to entice many people move behavior out of "addiction" to comfort and convenient fast foods, into a nutritionally sound lifestyle. Yes, individuals feel better over the very long run, and will stave off western style diseases, but there is NO euphoria associated with eating well and exercising, both are difficult modalities to maintain, require maximum effort and far off distant, sometimes unfelt rewards. The surgeon general's report, unfortunately, is PIE IN THE SKY. Let's face it, eating well, eating smart, eating healthfully, eating to live and exercising for fitness, day after day, is an enormous task. It won't be cajoled or teased or coaxed out of most Americans. Americans need to jump in feet first and start the upstream swim. And in the words of a well known balladier, whose name I forgot (sorry) we are all "swimming to the other side", "some in power, some in pain" but all swimming, nonetheless.

There is no magic fix. It is hard work, benefits are usually intangible... so how can we make it work?

"To stop the obesity epidemic in this country, we must remember that Americans will be more likely to change their behavior if they have a

meaningful reward—something more than just reaching a certain weight or BMI measurement. The real reward has to be something that people can feel and enjoy and celebrate. That reward is invigorating, energizing, joyous health. It is a level of health that allows people to embrace each day and live their lives to the fullest—without disease, disability, or lost productivity. Good nutrition, regular physical activity, and stress management significantly contribute to achieving optimal health. By practicing these healthy lifestyle behaviors, excess weight is prevented, weight loss is sustained, and strength and endurance are achieved. This is the reward we need to communicate to the American public. We must help our communities make the important and life-saving connection between being healthy, fit and living well."

RESEARCH PARTNERS

QUESTION:

SOLUTION:

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Closing statement from the SurgeonGeneral's vision for a fit and healthy nation (2010)?

How can I, , improve the general health and reduce the cancer risk of my family and friends?

on my own

ANSWER:

(LINK TO WHOLE REPORT)

At Breakfast:

* Toss chopped peppers, onions, spinach or broccoli into an omelet (all can be purchased frozen) * Add salsa to a breakfast burrito (eggs, whole wheat tortilla, shredded cheese) * Enjoy a grilled tomato, spinach and cheese sandwich on whole wheat bread

For Snacks:

* Munch on celery sticks and peanut butter * Pair hummus with grape tomatoes, cucumber slices or pepper strips * Snack on baked tortilla chips and salsa * Wrap a slice of lean turkey or ham in a large lettuce leaf

At Lunch:

* Add grilled chicken or salmon to a large tossed salad * Add leftover green beans, kale, beets, broccoli or cooked carrots to your salad * Steam mixed vegetables, peas or Brussels sprouts in a microwave for 2 minutes in 1 Tbsp. water. Season with garlic, salt and pepper. * Pack radishes, cucumbers or snap peas to snack on mid-afternoon. * Add spinach, peppers, onions, mushrooms and extra tomatoes to pizza

For Dinner:

* Microwave frozen carrots, broccoli or green beans for 2-3 minutes and toss in a small amount of olive oil, salt and freshly ground pepper * Toss steamed, fresh green beans or asparagus in lemon juice, garlic and a little salt * Sautee' cole slaw mix (cabbage and carrots) and onions in canola oil or low sodium chicken broth and serve as a side dish. * Grill or steam fresh asparagus, then drizzle it with olive oil, salt and freshly ground pepper. * Steam broccoli and top it with fresh lemon juice and ½ tsp. minced garlic. * Add cooked peas to macaroni and cheese, tuna casserole or other dish * Place chicken breast in a crockpot and pour 2 cans low sodium chicken broth over it + 2 cans water. Chop carrots, celery, and onions and add it to the chicken. Cook all day over low heat, then chop the chicken up into small pieces and serve over rice.

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Breast Cancer Risk:Windows of

Susceptibility

Word search - fats

absorption Means of transfer of fats from gut to blood streamalpha The carboxy end of a fatty acid is the beginning or alpha endcholesterol Animal sterol which can be made by cellscis Cis means that something is on the same side as its referenced atomdiunsaturated Two sites where there are double bonds in nutrition usually referring to two double bonds in the carbon chaindouble Double bond is typically where two carbon atoms have two electrons that they share with each otherfatty Anything that has fat, usually in chemistry, but sometimes in nicknames and referencesfattyacids Short or long chain carbon ataoms with carbon hydrogena and oxygen (caboxy group) at the endglycerol The compound to which three free fatty acids are linked to form a triglyceridehydrogen Atoms that attach to carbon in fatty acidsinflammatory Omega 6 fatty acids tend to be part of inflammatory pathways as opposed to omega 3 fatty acids which tend to be in antiinflammatory pathwaysmono Mono, when used in reference to food, is usually used to signifiy that there is one double bond in a fatty acidomega The tail end of a fatty acid is called the omega end and counting back from the last carbon is how the designation of omega unsaturation namedphytosterols Plant sterol molecules which are believed to help decrease the absorption of

cholesteral from the gutpoly Poly means many and in reference to fatty acids it signifies that there are many double bonds in the fatty acid chainsaturated A carbon chain where all the bonds are filled with hydrogen moleculessterols Waxy solids mostly unsaturated compounds with 3 six membered rings and one 5 membered rings and various things attachedtrans Trans signifies that two atoms are on opposite sides of the atom to which they are joinedtriglyceride Three fatty acids attached to a glycerol backbone moleculeunsaturated From one to many double bondsin a carbon chain of a fatty acid puts the fatty acid in the category of "unsaturated"

Answers

Breast Cancer Risk:Windows of

Susceptibility

Word search - fats

5

6

Across

BreastCancerRisk

Windows ofSusceptibility

UNIVERSITY OF

CincinnatiDept of Env Hlth

playonline

Surgeon General's thoughtsplus a few more

WORD CLUEs

1. The two most easily modifiable elements of obesity are _____ intake and exercise,2. Overweight ________ are much more likely to become insulin resistant diabetics,3. Obesity rates in adults have _______ in recent decades,4. Energy ______ foods are the best way to good health,5. Many decades have passed since the first misinformation came out accusing all fats as wreaking _____ on our bodies,6. Each and every ____ on our plates should have good nutrient value,7. Like all measures, BMI needs to be applied by someone that can adjust the measurement for ________,8. Environmental and technological advances as well as ____ have contributed to obesity,9. Being lean is associated with a longer life statistically,10. The balance of energy (food) input and energy (exercise) ______ are the bottom line,11. A whopping 83% of individuals with mental illness are __________,12. Scientific _____ that it was not all fats that contribute to metabolic syndrome also western diseases took several decades to appear,13. If you are an adult and your BMI is between 25 - 30 you are at ____ for diseases associated with obesity which includes breast cancer,14. Eating too many calories is a _________ view of why people become obese,15. How many hours you _____ can affect weight gain,16. Psychological and ______ and physical suffering accompany obesity,17. A great ____ of medicinal and nutrient dense foods from many countries can be found on google,

18. National environmental changes provide fewer opportunities for ________,19. _____ are more prone to becoming obese,

1. Metabolism and behavior and _______ and environment play a role as well,2. Predispositions for obesity exist yet these are still related to _______ balance,3. Approximately 112,000 ______ could be prevented by avoiding obesity,4. Dieting is easier to __ when good nutritional data are known,5. Body mass index has an abbreviation of ___,6. ______ skin is associated with an increase in tendency to obesity,7. Managed care in institutions promotes obesity through diet and lack of ________,8. Alcohol and high fructose corn syrup are both metabolized to ________ directly,9. Nutrient density of the ____ we eat is critical to maintaining health,10. Eating some types of vegetables is virtually calorie ____ while still being packed with nutrients,11. Stress is a mixed effector of weight ____ or loss,12. Creating a ____ in terms of social and moral support is important for lifestyle change,13. Consuming food for ______ is a quick path to weight loss,14. Another factor which increases risk for obesity is mental _______,15. A better and longer and healther ____ occurs when weight is maintained within the normal range,16. During pregnancy a ______ can increase her child's risk for obesity by eating a poor diet,17. This problem poses a major public health challenge,18. Consumption of food for ________ is a quick path to obesity,19. Local environmental changes provide less opportunity for _________ activities for children,20. Obesity rates in children have _______ in recent decades,

Answers

Down

BreastCancerRisk

Windows ofSusceptibility

UNIVERSITY OF

CincinnatiDept of Env Hlth

playonline

7

COMMUNITY PARTNERS

8

July was at Book Bums; 8992 Cincinnati-Dayton Rd, West Chester, Ohio 45069 Sunday July 27, 2014 7:00 PM - 10:00 PM

Cancer isn't fun and games, but that doesn't mean we can't play them! Join fellow survivors on Sunday, July 27 at Book Bums in West Chester for some board games and fellowship in a relaxed atmosphere.

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How completely awesome was this man's mind. There are social and biological as well as the astronomical and physical aspects of his knowledge and wisdom that are so astounding. Case in point... how big is the environment we currently view as our own... most of "WE" is just our environment. W

We are only about 10 percent "OURSELVES" considering our microbial biome (bacteria, viruses, and other 'bugs') constitute the other 90 percent of who "WE" are. As well, histologically, much of the interior of every cell is really exterior (the cisternae of the smooth and rough endoplasmic reticulum and golgi, where in is produced all of the proteins for export from our cells and internal use). That figure is not even calculated into the equation of "everything that isn't ME". There is very little physical reality in who "WE" are, and the little bit left leaves "US" much more a collection of codes (helices and metabolic pathways) and thoughts and ideas (neural pathways and language) than tangible bodies.

"WE" aren't very much besides what we think and do. ha ha… quite a stretch in logic, but reinforcing beautifully the phrase "I THINK, THEREFORE I AM". There is so little of "US" that is really “US” that it becomes almost a moot conversation to talk about who "WE" are. In relation to the cosmos, we are not only insignificant, but way too small to register; in relation to the environment on this planet, individually we are only marginally impactful, but collectively, perhaps significant. This leaves the amount of matter that really belongs to "US" as individuals, reduced to our “thoughts".

The quote of Einstein that “everything that isn't ME is ENVIRONMENT” is quite nice, and this means that we are insignificantly US… ha ha… therefore the only part of us that really belongs to us is truly ..... “I THINK, THEREFORE I AM”

e are approximately 65% water, and the space between our molecules is vastly greater than any volume of protons and neutrons and electrons comprising "US".

(an editorial comment!!)

THE ENVIRONMENT IS EVERYTHING THAT ISN'T ME

Albert Einstein

RESEARCH PARTNERS

Memory matching game

playonline

Works with Firefox, not IE

BreastCancerRisk

Windows ofSusceptibility

UNIVERSITY OF

CincinnatiDept of Env Hlth

10

Wikipedia lists 41 different categories of sports (which can be broken down into numerous different individual sports) under physical sports only, not including mind sports. 18 sports that involve getting a ball or object over a net alone. it lists 30 games with a ball and a bat, humans increase mental acuity and physicalstamina, release endorphins, (the editor is embarrased by never having seen a "live" cricket ball).

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http://www.aicr.org/foods-that-fight-cancer/

2/3 fruits and vegetables:1/3 dairy and meat

composit of a dozen images from google

The Pink Plate

Behind maize, wheat and rice, the potato is the next most abundant staple crop. Wikipedia has a great spread sheet on the relative nutrient values for some of our most "staple" foods. White potatoes rank pretty low in every category, in particular, when compared to wheat, which is one of the more nutritious staples. Exposure to light, damage and age (look for green skin) increase the toxic glycoalkyloid in white potatoes. The real abundant nutrient in sweet potatoes is vitamin A (and beta carotene). The sweet potato is different than a yam; the former has more nutrients per g than the latter. Also, consider deep frying is going to pretty much override any

either of these vegetables provides.NUTRIENT DENSE BENEFIT

n tu rient denSe f d

100g:92

nutr ient S i

cal rS o100g:94

12

i cal rS onutr i

ent S

90% carbs 1% fat 9% proteinVit A, C, B5, B6

K, Na, Mn, 13% RDI fiber,low glycemic index,

omega 6 ( ):omega 3 (6 mg)90 mg

90% carbs 1% fat 9% protein94 calories, Vit C, B6, B9,

K, Mn, 8% RDI fiber,low glycemic index,

omega 6 ( :omega 3 (9 mg)27 mg)

Breast Cancer Risk:Windows of

Susceptibility

ONLINE

RESEARCH PARTNERS

JIGSAWPUZZLES

13

event cateringhs ra

Instructions

Ingredients

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Nutrients

Pre-Heat oven to 300 degrees

For the Marinade - add to mixing bowl mixPeel and cut 2-3 sweet potatoes into 1 inch medallions (4 servings)

Toss potatoes in bowl with marinade / allow excess marinade to drip back into bowl. Put potatoes on baking sheet and bake for 25-30 min (or until fork tender).

For a nice touch, heat a non-stick skillet on med-high heattoss potatoes in bowl with remaining marinade. Place each medallion on a flat side in hot skillet and allow to caramelize until lightly browned pour remaining marinate over potatoes and serve. This recipe is a great way to get great flavor from the sweet potatoes without the traditional butter, brown sugar, marshmallow method.

Caramelized GingerSweet Potatoes

2-3 sweet potatoeszest of 1 lemonjuice of 1 lemon1 tsp of grated ginger2 tbsp honey2 tbsp canola oil

Sweet potatoes top of the chart for beta-carotene. They can be purple color as well, and this relates to a gene responsible for the purple anthocyanins (peonidins (root word for peonie ?) and cyanidins— (root word cyan, or blue?) which can act as antioxidants and anti-inflammatories. Just two minutes of steaming can deactivate the peroxidase enzymes (which is a good thing!) since peroxidase tends to destroy the beneficial antioxidants phytochemicals.

For environmentalists, it is interesting that sweet potatoes may be good at scavenging those toxic heavy metal (lead, etc), and also atquenching free oxygen radicals which reduces oxidative stress).

The addition of good-for-u vegetable fats to your recipe helps facilitate the absorption of the carotenes. The glycemic index increases somewhat with cooking, so cook these only until tender.

More than half of the proteins in sweet potatoes (called sporamins, 47 different proteins) located primarily in the tuber itself may have their own health benefits for humans but are not yet researched. They behave a inhibitors of protein digestion, and function to help the sweet potato, itself, resist attack from insects, and repair itself after damage. It would not be a great stretch to expect at least some of that biological activity in human cells to prevent oxidative damage and promote healing.

It seems that many of the restorative yoga poses aim to increase blood flow to the brain, presumably increasing oxygen to that organ, by defying the constant effect of gravity. But they also are classic non-verbal cues of submission in these poses. Chronic subordination is historically associated with higher levels of stress hormones. So why are these poses in yoga so beneficial?

Warrior poses, on the other hand, generally stretch and extended the body (interpreted as non-verbal aggression by most animal species). The aggressive poses reportedly increase testosterone and reduce cortisol, so the connection with wellbeing is easy to see.

The restorative poses with 'head down' and 'body closed' as cues of submission, in yoga, s Not much conclusive data are available on whether it is the submissive pose or the "mental conditioned override" to allow us be comfortable with submission" to reduce stress. Most research on this topic has been conducted under the name of Mindful Meditation. One likely explanation for the "restoration poses" and the peace from assuming the submissive yoga positions might be "learned (and practiced)" is substituted for the primitive responses we have to frightening situations: fright, flight, or submission.

Studies have begun to determined that submissive posture (on the primitive level) in women produces different hormone responses than in men. In women the feelings of power come NOT from testosterone but from estrogen, thus the data those hormones in practiced meditation need to be defined.

One has to assume that in both cases several forces are at work: many more than the few known hormones are playing a role in the usefulness of meditation, which, combined with repetitive reinforcement (aka practice) will help control stress. The study field is wide open which is surprising since for at least 5,000 years, meditation has been practiced.

(ed, at least to me)

ignal - rest - peace - deep breathing - relaxation.

It is predicable that some poses for men will better reduce stress than those same poses for women.

Hands to feet Pada hastasana

RELEASE STRESS

REDUCE CANCER RISKGAIN STRENGTH

IMPROVE MOOD

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Corpse poseSavasana

Child poseBalasana

http://en.wikipedia.org/wiki/Research_on_meditation

http://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967

RESEARCH PARTNERS

Memory Charm

Pandora-styleTrinket-style

Supplies

Fimo or Sculpey ( or other oven hardening polymer clay)

dried flower petals

large hole charm bead for base

table knife or sculpting tools

Instructions

Finish drying petals in a microwave on a ceramic plate for several minutes on the next to lowest setting

Completely dried flower petals can be crumbled by hand, with a mortar and pestle, or snipped with scissors, or ground in a grinder.

Knead the crumbles into the clear (or lightest color) polymer clay. One can really add a lot of petals and still have the clay workable.

Roll the clay with the petals into a long strand, and do the same with the colored clays, line them all up, and cut them into 15 or 20 small pieces, reassemble them into a ball and roll them out again. Do this as many times as is necessary to give you the type of marbelization in the colors as you want.

Roll a strand of clay mixture about 3/8 inch in diameter and wrap it around one of the bead centers evenly, pressing the strand over the edges. Roll gently in the palms of the hands forming a rounded object. Use the knife or tool to scrape the excess polymer clay from around the "lip" of the metal bead center. Repeat this process until the bead is smooth and the edges are clean trimmed.

Bake according to the manufacturers instructions (typically 250oF for 30 min).

When the beads are cool, use ultrafine sandpaper 600 grit or more and emory files to sand and polish the bead. Use fabric to buff. Coat with aquathane if a glossy finish is desired.

(TIP: microwaves vary! watch them.)

(TIP: The smaller pieces

are more easily made into a bead with a smooth finish.)

scissors, or mortar and petstle

oven

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