prg-deh issue 52 - university of...
TRANSCRIPT
Breast cancer: Windows of Susceptibility.
NIH grant 1U01ES019480
PINK RIBBON GIRLS
Great 8 - for life................................1Q&A&S...........................................2Animation and videos....................3Staff.............................................4Recipe - stuffed avocado...............5Crossword - Great 8........................6
Great 8- rap lyrics.......................9
Wordsearch - Great 8....................18Nutrient Density.............................21Jigsaw puzzles - summary............22Craft pattern................................23Yoga.......................................25
TO PREVENT the occurrence of BCa through RESEARCH and EDUCATION
TO ENCOURAGE and SUPPORT BCa survivors, friends and families
Contacts
Breast Cancer
FACTs,
CHOICEsand
March 2015 Issue 52
MYTHs,s,
1
INDEXRESEARCH & COMMUNITY
PARTNERS
This is the last newsletter from the COMMUNITY and RESEARCH partners of the Breast Cancer and the Environment Research Program, the Windows of Susceptibility: Susceptible Window of High Fat Diet/Bisphenol A Programming of Breast Cancer Risk
The newsletters have given views and voices to the environmental impact on breast cancer and other diseases, in general finally focusing on what may be our biggest environmental interface... that is, what we eat. A summary of the 5 years comes round as the Great 8; eight highly important ways to reduce breast cancer (and other diseases as well). These are simple, easily employable, independently achieved, good for health tips. It is a rap-up (pun intended – since it is a rap aimed at young adults) of what has been deduced from the research, individual interests, collaborations and publications of members of this grant and of numerous outside individuals.
Is skin is our most significant interface with the environment? Is it lungs?. These are both important, no question, but in comparison to the thousands of square feet of intestinal cell surface, and the countless thousands more square feet more adding in the surface area of our personal microbiome (flora and fauna that produce both beneficial and toxic materials) then gut becomes the single biggest interface we have with our environment.
Such critical observation were recorded in primitive form as soon as writing was developed (some 4000 years BC) and soon after, as dietary laws, which showed the observable connection between health and what is ingested (food - chemicals - environment). They understood what Hippocrates, the Greek “Father of Medicine” (born 460 B.C.) wrote – "let food be your medicine and medicine be your food". All this known almost 3000 years ago. The 20th century proved to be an era of dietary "disenlightenment"
In summary, the rap (pgs 9-17) gives us 8 Great tips to affect our health in very dramatic ways, and effect the health of future generations, directly and indirectly.
Januaryself breast
exam reminderWindows ofSusceptibility
& BreastCancerRisk
RESEARCH PARTNERS
QUESTION:
SOLUTION:
ANSWER:
If weight, obesity in particular, is related to so many health problems, breast cancer included, why are we so slow to change our haits?.
That is a trillion dollar question (literally a sizeable portion of the US budget and our tax dollars go to health care and treating
diseases which WE effect and from which big pharma makes millions). Low and behold, even the health care system has provided a means for helping (especially aging) adults deal with the difficulties of trying to maintain a healthful weight. Yet only a small percentage of eligible individuals have taken advantage of the opportunity for such services. Just diabetes alone (which is linked to obesity) in 2012 cost almost 250 billion dollars (link below). This is suffering and pain, taxation, grief and loss of life, and wasted monies that can be avoided.
http://www.cnn.com/2010/HEALTH/02/09/fact.check.obesity/
The solution is so obvious as to be almost embarrassing. It is why at the culmination of this grant that the "Great 8" were
devised: not rocket science, but reflecting countless hours of scientific labor of some pretty dedicated individuals out there over the last few decades. BUT, their words go to an audience that is resistant to change. Our individual lifestyle-environment, which includes our food interfacing with thousands of square feet of intestinal surface area to affect our health. Garbage in – doesn't create good health. All of the components of the Great 8, are in fact areas over which we can exert great personal and volitional control. Gone are the days when "excuses" about life style hold merit. We need to pursue and persist; to persevere and make progress. Challenges can bring out the best in us, keep our brains engaged, and give our DNA those epigenetic markers which allow us to interface with the environment in a healthful and more resilient manner.
A brilliant comment from a colleague, when queried, "I cannot control even the smallest events in my life" replied, "We cannot control much, but our effects are infinite". Translated: We may not be able to control all aspects of our environment, but we make an effort. Our perceptions, meditations and efforts can create change in our own epigenetics, and those of our children, grandchildren and for generations to come, the effect may go on beyind our imagination. Therein lies the "butterfly effect" where even small beat of a wing (or in this case life style changes, can provide for generational benefits (over generations). Even some slight conversations with family and children and friends or a choosing a good lifestyle has both a horizontal and a vertical effect which like the "faint wave of the butterfly's wings" may go on to cause a huge transformations at some later date.
The solution thus, is not to fein change, but to embrace the concept even small steps, even if just one, or many over an entire lifetime, made at the right time and place can have powerful effects.
Relevant links
http://care.diabetesjournals.org/content/36/4/1033.short.
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RESEARCH PARTNERS
3
Tube
video in progress – 8 great health tips
puzzle video
fatty acidinfo video
varieties ofcarrot
https://www.youtube.com/watch?v=zUqI3L9Be_E
https://www.youtube.com/watch?v=VqkbzeiCqGI
https://www.youtube.com/watch?v=oI_gCrEYaMc
ANIMATION LINKSQuick edu on bisphenols
PARTNERS
I take Metaformin for the diabetesI got from taking HydrochlorothiazideI take for the high blood pressure whichI got from the Ambien which I take for the insomniaI got from Xanax I take for my anxietyI got from the WellbutrinI take for the chronic fatigueI got from the Lipitor I take for my high cholesterol whichI got because it was too much trouble to eat right
and exercise.
A wonderful series of small group gatherings, a tradition that should be continued. thank you Banita Bailey
RESEARCH AND COMMUNITY
4
5
Brown Bag:Stuffed Avocado Chicken Salad
This article appears in the February 9, 2015 issue of AICR's Health@Work.
Stuffed Avocado Chicken Salad Mashed avocado makes a creamy, delicious dressing for this vegetable-studded chicken salad that you can serve in the avocado shell or use to make hearty sandwiches and convenient wraps.
While you may have heard that avocado is high in fat, its fat is mostly beneficial monounsaturated fat. Adding avocado to salads enhances the absorption of beta-carotene (a plant form of vitamin A) in carrots, lycopene into tomatoes, and lutein in dark greens, for example. Avocados also contain the B vitamin folate, vitamins C, E and K, potassium (much more than bananas) and fiber.
When buying avocados, look for those that yield to gentle pressure, but are not too soft. Don’t hesitate to buy firmer avocados if you don’t plan to use them right away. Simply store them at room temperature. They will ripen within three to five days as their skin darkens from green to purple-black. Ripe avocados may be stored in the refrigerator for one week. To cut avocado, cut in half around the seed. Then twist two sides in opposite directions to release halves from the seed. Scoop out the seed with a spoon or spear with a knife and remove. Once cut, sprinkle pulp with lemon or lime juice to prevent browning.
Although this recipe features carrots, red cabbage, and radishes, you can use an equal amount of any combination of colorful vegetables you have on hand by cutting them about the same size. The spicy brown mustard and touch of extra virgin olive oil give the salad mixture the just-right consistency and great healthy taste.
Ingredients 2 medium avocados Juice of 1 lime 2 cups chopped cooked chicken breast 2 Tbsp. chopped red cabbage 2 Tbsp. diced carrots 2 Tbsp. diced radish 4 tsp. spicy brown mustard ½ tsp. garlic powder 1 tsp. extra virgin olive oil Salt and freshly ground black pepper Lime wedges for garnish
PreparationCarefully cut avocados in half lengthwise. Remove pits. Scoop out pulp into mixing bowl and
set avocado shells aside. Add lime juice and mash avocado. Add chicken, cabbage, carrots, radish. Spoon mixture into avocado shells, mounding in the center, and serve immediately with lime
wedges. Or serve immediately on whole-grain bread for sandwiches or whole-wheat tortilla for wraps.
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And there you have the 8 Which many of life's ills can abateThere is no better dateDon't hesitate, or tarry or waitToday you can live the
GREAT
88 play
onlineGREAT 8
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1. Improvements in work and in mood _______,2. As life forces us to flex and to ____,3. Give up a life where we _______,4. In twos you can _____,5. Quiet moments to ___,6. Our health to ____,7. Avoid what the world would ____,8. Of tweets and posts beamed on end with great pressures we _______,9. Whether or not we ______,10. With little effort to ______,11. To the body and soul which we _____,12. And the spirit we ____,13. And _______,14. The healers and mystics also defend and those in the pulpid _______,15. And philosophers _______,16. Put blues and depression on the ____,17. As our problems we _____,
. 1. We can _______,2. A poisonous _____,3. Flee the life we have ______,4. Tip number 6 is a wise _____,5. A harried life my ______,6. Meditation ______,7. High blood pressure to _____,8. A lower heart rate _______,9. The benefits just _______,10. Time - which sadly our souls _______,11. The rat race upon which we ______,12. For feeling alive - and ______,13. To new health - and with wellness ______,14. The depths wo which we _______,15. Mindful thought MDs ________,16. Force it to come to an end - Meditate but don't ________,17. Undo what we ________,18. The reward is a _______,19. A great ________,
Tip # 6 is a wise trendIn twos you can spendQuiet moments to endA harried life, my friend.
Meditation defend!Our health to mend,High blood pressure upendImprovements in work and in mood subtend,A lower heart rate portend.The benefits, just comprehend!
Avoid what the world would vendAs a poisonous blendOf tweets n post beamed on end.With great pressures we contend.Time, which sadly our souls misspend,Whether or not we intend.
With little effort to expend,We can suspendThe rat race on which we dependFor feeling alive and ascendTo new health.Wellness to extendThe body and soul we offend,And the spirit we rend,And abtend the depths to which we descend.
Mindful-thought MDs recommendThe healers and mystics also defendThose in the pulpit reprehend,And philosophers commend.Flee the life of ‘speed’ we’ve pennedGive up the life where we pretend,Force it to come to an end.
Meditate, but don't condescend, As life forces us to flex and to bend,Put blues and depression on the fendUndo what we overextendAs problems we emend.The rewards are a stipendand a great dividend.
refrain
tip # 6 is a wise trendIn twos you can spendTime in meditation to endA harried life-style, my friend.
Down
Lyricstip # 688
Across
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BreastCancerRisk
Windows ofSusceptibility
UNIVERSITY OF
CincinnatiDept of Env Hlth
Answers
88 play
online
G R EATGREATGREATGREATGREAT GREAT
The goal ofthe Great 8 is clever.Aiming to emboldenwhomever,urging themto endeavorto commit to the Great 8forever, for a lifethat is very much better.
Tip # 1Cigarettes,at the top of the listof things to resist.Find a friendto assist, withabstention persist.
Number 2 tipis to sleepso morealpha wavessweep thebrain like ahouse-keep.The fix is cheap,just count more sheep.
Tip # 3is to train,the gatekeeper,the brain.There is much to gain,your IQ to retainTo disregardit's insane.
Number 4 tip outcrieswhat the doctorsadvise,Get up and exerciseto reduce your thigh's size.Refrain from supersizelest your large
size defiesall rescue from capsize.
Number 5 tipspeaks to diet.Chop it and cook it,no need to fry it.Poor diet killsus each bite by a bit.It's your health,work for it, not buy it.
Tip # sixa wise trend.By twos yourtime you should spendin quiet meditation,my friend.Meditate, as lifemakes us flex and bend,depression to end, andUndo what we overextend.
Tip # 7 says more is less.From useless possessionsegress.Live life without causing distress.
GREA
T GREATGREATGREATGR
EAT
GREAT
The Great 8 for LifeINTRODUCTION
Our earth repossess.You dictate the world's success,so curb your taste for excess.
Number 8 tipsays don't waitto try it, don't hesitateto live the Great 8.It's not up for debateand the rewards will elate.No need to restate,it's never too late.Make it a date.Today you canlive the Great 8.
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Cigs #1 top of the listof things to resist"I'm, sure to get dissed"and probably "hissed".Do your best to resist.I insist.
Put cigs on the blacklist.Give smoking the fist,knocked off the checklistof things you enlist,You get the gist.Your efforts take gristand you'll likely be pissed.
But the cough wont be missednor the lungs full of cysts,
Cigs are number one at the top of the listof things to resist. Find friends to assistand with abstention persist.
Tip # 1 - Cigarettes at the top of the list
as wheezing subsists,your cravings dismiss,fatigue you delist. Ondeep breaths reminisce.Reduced cancer risk staves off your desist.
Your life will consistof considerably more blissfree from addiction you'll coexist. A wonderful twistfrom the smoke-filled mist,A delight to be kissed.
Find friends to assistand with abstention persist.
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# 2 tip is to sleepso more alpha waves sweepthe brain like a housekeepand over us sneakwhen we're sound asleepin relaxation so deepand assisting with upkeep.
Neural oscillations bleepat 10 hertz they beepso without saying a peepinto bed you should creepin tranquility steepto let dopamine seep byincreasing the hours you sleep.
# 2 tip is to sleep, so more alpha waves sweep the brain like a housekeep assisting with upkeep. The fix is cheap, just count more sheep.
Tip # 2 - is to sleep
Lost sleep makes us weeppoor judgment will keepus in problems knee-deepwe'll act like a creep,molehills be mountains too steep, logic falls down in a heap,driving’s impaired, thenmore troubles we reap.
But with enough sleepby counting more sheepout of bed we can leapbright outlook to keep,in performance outleapall rivals who'll sit in a dust heap
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tip # 3 is to trainthe gatekeeper, the brain. You dare not complain,there's none else to blame,as your faculties wane.To disregard it's insane.
It's good to brain-trainour intellect maintainsince dementia we fainit's such a bane,a life-energy drainLost memory's a pain.It gives caregivers strain.
Disuse of the brainis a point used to explaincatastrophic brain drain.
A brain-training campaign
with a brain-training gameis nothing inane,a good groove to ordain,routine to ingrain,to protect your domain,dementia restrain, and your IQ retain.
The premise is saneThere is much to gain!
Squeeze out the reignof life in the fast laneutilize time on the trainor the planeto train your own brainstaving off the refrain"you're soft in the brain"a condition quite deign.
Train the gatekeeper, the brain, there is much to gain, protect your domain and your IQ retain, to disregard it's insane.
Tip # 3 - is to train the gatekeeper, the brain
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Great 8 tip # 4 alliesyour muscles and thighs,hips, pot bellies and triesto reduce your large sizewithout needing to chastizeor causing loud outcries,but GET up and exercise.
Refrain from the supersizehold the french friesand the Colonel's pot pies.
In buying be health wiselest your large size defiesall rescue from capsize.Count calories clock-wiseat each bite apprisethe level of work-out each bite decries in hours of workoutas time flies.
Our muscles realizethat training can downsizethe fat and flab we despise
A small compromisecan reduce us from full-size,large fat pads excise.
Scientists realizethere's no way to disguisethat being overweight is very unwisehastening our day of demise.Did you roll back your eyes and stare up at the skies?Give up the self-lies.
Now, sports are an enterpriseto squeeze in edgewisethat jocks would advise,and the doctor implies,give age a timely reprise,good for a life-style revise,reducing us width to lengthwise.
Plan workouts to devise to get fit, leastwisewe'll never fit in our Levi's.
Get up and exercise to reduce your thigh's size.Refrain from supersize lest your large size defiesall rescue from capsize.
Tip # 4 - outcries what the doctors advise
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Tip # 5 speaks to your diet.
Food has no nutrient benefitrefined or bought in a kit,it is nothing but "...."not worth one chit,not even as good as old fashioned grit.'Big food' offers nothing legit,for our health, they don't give a whit,killing us each bite by a bit.
If nutrients we don't getour immune systems quitour heart takes a hit,pancreas has a fit,blood sugar goes skit,bones come unknitand to function, our gut needs a special permit,all of which spells an early obit.
Auras of sickness we emit, becoming mentally, physically increasingly unfit,rendering us unable to sitand invent things requiring a wit.
Phytonutrients submitto the body a health hitthat enables our cells to heal and to splitinto more cells and omitthe toxins and debritgiving our body a total refit.
Don a cook mittstir veggies o'er a pit.Curb sucrose to less than a nit.Fresh pea pods you can split,chop up carrots to a bit,whip up your own meal to reap benefit.
You'll find food's cheaper if you chop it and cook itso fewer pesos you'll have to remit, but a dish resultsfor a king befit,that appeals to your palate.
Better health you’ll inherit.
Chop it and cook it, no need to fry it. Poor diet kills us each bit by a bite. We work for good health, we can't buy it.
Tip # 5 - speaks to your diet
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tip # 6 is a wise trend.By twos you can spendquiet moments to enda harried life-style, my friend.
Meditation defend!Our health to mend,High blood pressure upendimprovements in work and in mood subtend,a lower heart rate portend.The benefits, just comprehend!
Avoid what the world would vendas a poisonous blendof tweets n post beamed on end.With great pressures we contend.Time, sadly our souls misspend,whether or not we intend.
With little effort to expend,we can suspendthe rat race on which we dependfor feeling alive and ascendto new health.
Mindful-thought MDs recommendthe healers and mystics also defendthose in the pulpit reprehend,and philosophers commend.Flee the life of ‘speed’ we’ve pennedgive up the life where we pretend,force it to come to an end.
Meditate, but don't condescend, as life forces us to flex and to bend,put blues and depression on the fendUndo what we overextendas our problems we emend.The rewards are a stipendand a great dividend.
By twos you can spendtime in meditation to enda harried life-style, my friend.
Tip # 6 - a wise trend
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Tip #7 is to curb excess.Why must we possessthings o’er which we obsess?Objects and pleasures oppress!
It's a terrible nexusto which we should fesselect to possess less.We must reassess.
Can environment cause stress?The answer is yes.There's so much progress not making the news pressthat noise, light and bad air can depressresiliency to rebound from a mess.
Life plays like a game of chesswhen being, not buying, becomes what we bless.
So substitute 'things' with a life of finesse,reconsider buying that new dress, stop consuming what is useless.
All your possessions compress.Live without causing distress.Then our earth we'll repossess.
It's a wonderful life, I guess,a dream for utopia, I confess.But the change cannot comeunless we profess ahope for the world and expressplans to help earth convalesce.Factories of trivia should take a recess,stop polluting our earth with recklessness.
Build a world of largesse.Souls of our brothers caress,none of whom should we dispossess,
From useless possessions egress.Live life without causing distress.Then the earth we'll repossess.You dictate the world's success,so curb your taste for excess.
Tip # 7 - more is less
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Number 8 tip says don't waitprocrastinate, or hesitate.
The premise is not up for debate.or tarry,
t's never too lateto begin to live the Great 8,which many of life's illscan abate,
The facts conflate
The rewards will elate:
So Listen up mate, i
This isn't a dictate,not meant to placateor meant to berate, but to educate.Poor habits prime your cells to mutate,which makes them irateand disease risks inflate.
It's an appeal that's innate,
and outcomes equate.So don't leave it to fate,good health you create.Your life consecrate.
# 1) reduced cancer rate# 2) mood levitate; lower heart rate, more zest await# 3) IQ elevate# 4) negate excess weight, quicken your gait,# 5) food cravings sate as veggies you grate# 6) eatch stress dissipatein a meditative state.# 7) Break free from your worldly estate.
Wipe clean the slate.
Make it a date.Y
No need to restate,
Just take the bait.
or once more relate.
Don't mess with fate.
ou can live the Great 8.
Tip # 8 - don't wait
No need to restate, or once more relate.Wipe clean the slate. Don't mess with fate.Just take the bait. Make it a date.Today you can live the Great 8
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marian l miller, 2015
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The Great 8 for Life
Word search
Breast Cancer Risk:Windows of
Susceptibility
play online
EMBOLDENENDEAVORASSISTALPHASHEEPINSANEOUTCRIESREDUCECAPSIZEEXERCISEMEDITATEUNDOUSELESSENGAGEDEBATEGREATABATE
19
Answers
Breast Cancer Risk:Windows of
Susceptibility
play online
playonline
BreastCancerRisk
Windows ofSusceptibility
UNIVERSITY OF
CincinnatiDept of Env Hlth
20
Memory Game: Works with Firefox, not IE
symbols from theGreat 8 rap just for fun
and reinforcing the notionthat WE create our healthto a large degree, as we
create our LIFE-STYLE environment
n tu rient denSe f d
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nutr ient S
100g:118
YAMLily
Dioscorea Speciesedible tuber
cultivation 50,000 yrwest Africa, Asia
5" to 7' longfirm, starchy,
black, browninsh bark-like skinlight purple-red flesh
blunt endsspecialty food
but both are good food,but both are pretty high in carbohydrates
YAMS are not SWEET POTATOESSWEET POTATOES are not YAMS
SWEET POTATOMorning glory
Ipomoea batatasstorage root
cultivation prehistorictropical American
3" - 9"white, red, brown, purple skin,
white, orange, red, purple flesh,tapered ends
firm sweet potatoes (called a sweet potatoes)have a lighter skin and flesh
soft sweet potato (erroneously called a yams)darker skin and flesh
nutr ient S
100g:86
i cal rS o
perhaps the name YAM derives from African Americans.... when the soft sweet potato came on the commercial market
in the US, it reminded them of their native food, the real Yam, called “nyami”….
i cal rS o
vit A, C magnesium, phosphorus,
manganese, copper, potassium reasonably complete protein (B
vitamins) (though notmuch of it), high in
carbohydrates
vit C, magnesium, phosphorus,
manganese, copper, potassium reasonably complete protein (B
vitamins) (though notmuch of it), high in
carbohydrates
white potatoes are from another plant family entirely (Solanaceae)
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ONLINE
JIGSAWPUZZLES
23
RESEARCH PARTNERS
24
RELEASE STRESS
REDUCE CANCER RISK
GAIN STRENGTH
IMPROVE MOOD
25
Yoga DoesYoga Doesn't
One of the difficult assessments we make each day is how to structure our environment for our "best life"
We do yoga because...1) it makes us feel better, improves quality of life2) it can trigger good health events that can lower some cardiovascular disease risks3) it can increase flexibility and strength4) it can help stave off signs of aging 5) it may improve your libido (practiced 1 hr per day in pairs)6) it can improve low back pain symptoms7) it can improve mood8) it is a way of life
We don't do yoga....1) to burn calories and lose weight, though it might help2) to get an aerobic workout, though it can be one in some cases3) to improve arthritis (no science to back this up yet but it will come)4) to improve asthma (again, breathing exercises are bound to be good but data don't support it at this time)5) to belong to a cult
Truths from both yoga practice and science can only coincide. It takes a while for ancient wisdom to be reborn as credible contemporary data.
Yoga: noun yo·ga \' yō-g?\. Sanskrit, root word 'yuk' meaning "union"