exercise, nutrition and recurrence prevention webinar: march 21, 2012

Welcome!

Shape your plate to Fight Colorectal Cancer

Part of Fight Colorectal Cancer’s Monthly Patient Webinar Series

Our webinar will begin shortly

www.FightColorectalCancer.org 877-427-2111

1. Tonight’s speakers: Kimberly Petersen and Kim Ryan

2. Archived webinars: Link.FightCRC.org/Webinars

3. Follow up survey to come via email. Get a free Blue Star of Hope pin when you tell us how we did tonight.

4. Ask a question in the panel on the right side of your

screen

5. Or call the Fight Colorectal Cancer Answer Line at 877-427-2111

www.FightColorectalCancer.org 877-427-2111

Kimberly M. Petersen, R.D., L.D.N

Registered Dietitian

The Minnie Pearl Cancer Foundation

WWW.MINNIEPEARL.ORG

Our Mission:

To create a more confident cancer journey for adults anytime, anywhere

Shape Your Plate to Fight Colorectal Cancer

Kimberly M. Petersen, R.D., L.D.N Registered Dietitian

The Minnie Pearl Cancer Foundation

Objectives

• Feel more confident in choosing the best foods to fight colorectal cancer and to maximize nutrition

• Have an increased awareness of factors that may contribute to the development and/or recurrence of colorectal cancer

What Should I Eat?!

• Fruits and vegetables

• Complex carbohydrates

• Lean protein sources

• Healthy fats

• Drink water

Fruits and Vegetables

Fruits and Vegetables

• Should make up the majority of the diet.

• Choose a wide variety of colors.

• Fresh or frozen are best.

• Get familiar with “The Dirty Dozen” and “The Clean 15”.

The Dirty Dozen 1. Apples 7. Grapes

2. Celery 8. Sweet Bell Peppers

3. Strawberries 9. Potatoes

4. Peaches 10. Blueberries

5. Spinach 11. Lettuce

6. Nectarines 12. Kale/Collard Greens

The Clean 15 Onions Kiwi Fruit

Avocado Cabbage

Sweet Corn Eggplant

Pineapple Cantaloupe

Mango Watermelon

Sweet Peas Grapefruit

Asparagus Sweet Potatoes

Mushrooms

More is Better

• Add a salad to meals.

• Keep frozen fruits and vegetables on hand.

• Have raw vegetables cut and ready for snacking.

• Make vegetables the focal point of a meal.

• Have fresh fruit for dessert.

Complex Carbohydrates

Whole Grains • Wheat

• Barley

• Cornmeal

• Oat bran

• Quinoa

• Brown or wild rice

• Amaranth

Legumes

• Beans

• Peas

• Lentils

What Makes Carbohydrates Complex?

• They are digested more slowly than simple carbohydrates.

• They have a high fiber content.

• They produce energy at a slower rate and that energy lasts for a longer period of time.

Go With the Grain

• Opt for whole grains most often.

• Avoid simple carbohydrates made from white flour.

• A whole grain product should list a whole grain as the very first ingredient.

• Experiment with new grains.

Lovely Legumes

• Add beans, peas, or lentils to a soup or a stew.

• Make a point to have at least one meatless meal per week using beans as the protein source.

• Gradually add beans to the diet to allow digestive system time to adjust.

Lean Protein

Preferable Protein Sources

• Organic poultry

• Fatty fish

• Legumes

• Nuts

• Eggs (locally raised)

• Organic dairy products

Red Meat

• Limit and, if possible avoid beef, pork, and lamb.

• A link between red meat consumption and increased colorectal cancer risk has been established.

• For cancer prevention, limit red meat to no more than 18 ounces per week. (source: AICR)

Processed Meats

• Avoid all processed meats including bacon, sausage, hot dogs, and luncheon meats.

• Curing , smoking, salting, and the use of preservatives in processing meat all produce cancer-causing substances.

Processed Meats

• Choose uncured or unsalted varieties of these meats.

• Look for nitrate- and nitrite-free luncheon meats.

• A causative link has been established between processed meat consumption and increased cancer risk. (source: AICR)

Healthy Fats

Healthy Fats

• Extra virgin olive oil

• Expeller pressed canola oil

• Avocado

• Nuts

• Seeds (flaxseed)

• Fatty fish (cold water fish)

Healthy Fats

• Avoid fast food and fried foods.

• Use butter and margarine sparingly if at all.

• Choose fats that are monounsaturated or high in omega-3 fatty acids.

Focus on Healthy Fats

• Use olive oil in cooking and baking.

• Snack on nuts (walnuts or almonds) or trail mix including these.

• Top a leafy green salad with salmon, tuna, and/or nuts.

• Sprinkle flaxseed on cereal, oatmeal, or yogurt.

Water

Water

• The human body is about 60-70% water.

• Every organ and organ system is dependent on water.

• Flushes out toxins

• Carries nutrients to cells

• Keeps ear, nose, and throat tissue moist

How Much Water?

• Nine cups daily for women

• Thirteen cups daily for men

• Urine should be pale yellow, near colorless.

• Amount needed may vary with exercise, environment, or illness.

What Type of Water is Best?

• Water that contains minerals

• Filtered water

• Spring water

• Use a reusable glass or other Bisphenol-A (BPA) free container for water instead of multiple plastic bottles.

What Should I Do?

• Move toward a more plant-based diet.

• Eat less processed food.

• Eat a fiber-rich diet.

• Eat garlic regularly.

• Reduce sugar intake.

• Limit sodium to no more than 2300mg/day.

What Else Should I Do?

• Reach and maintain a healthy body weight.

• Become an active person.

• Limit time spent sitting.

• Manage stress in a healthy way.

• Avoid alcohol.

• Do not use tobacco products and limit exposure to second-hand smoke.

A Few Words About Weight

Weight

• Excess body weight is a contributing factor in 1 of 5 cancer-related deaths. (source: ACS)

• There is a link between being overweight or obese and at least 13 cancer types.

• Colorectal cancer is one of these.

• Excessive weight in the abdominal area carries the most risk.

What To Do About Weight?

• Eat less, move more.

• Gather a group or join an existing group.

• Get familiar with proper portions.

• Keep a diary.

• Eat out less often.

• End a meal feeling comfortable, not painfully full.

Physical Activity

Physical Activity

• May reduce risk for colorectal cancer as well as other cancer types

• Reduces overall risk for other chronic health conditions such as heart disease, high blood pressure, diabetes, and osteoporosis

• Vital to weight maintenance

Get Active and Stay Active

• Find an enjoyable activity.

• Keep it simple.

• Go at it gradually.

• Think like an active person.

• Set a goal.

• Establish an accountability group or partner.

Resources

• American Institute for Cancer Research (AICR) -www.aicr.org

• American Cancer Society - www.cancer.org

• The Environmental Working Group (EWG) -www.ewg.org

• Dr. Andrew Weil - www.drweil.com

WWW.MINNIEPEARL.ORG

www.FightColorectalCancer.org 877-427-2111

UPCOMING WEBINARS

A PEEK AT THE PIPELINE

APRIL 18, 2012

8 - 9:30 PM EASTERN TIME

WHAT'S NEW IN COLORECTAL CANCER RESEARCH?

JUNE 20, 2012

8 - 9:30 PM EASTERN TIME

WHEN YOU'RE OUT OF OPTIONS

JULY 18, 2012 8 - 9:30 PM EASTERN TIME