Preventing Cancer - How to Live to 100 - Eating for SUPERBOWL SUNDAY!

 

Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor

Content is a daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning show on 89.9 FM.

 Two in five of us are going to get a cancer diagnosis in our lifetimes. Only about 5 percent of cancers are caused by problem genes we inherited from our parents. The other 95 percent are caused by mutations in our DNA we acquire in our lifetimes and the number one cause of these mutations is what we eat!  Research shows the best diet for those with cancer is the same diet that helps prevent cancer in the first place. It’s whole grains, vegetables, fruits, and beans while limiting fast food, processed food, meat, soda, and alcohol.  The only diet proven to reverse the progression of cancer was Dr. Dean Ornish’s whole food plant-based lifestyle program.  It’s Meatless Monday and a great way to kick cancer before it starts is to be meatless! 

Cruciferous vegetables like broccoli, cabbage, and cauliflower have been known to help protect the heart, stave off cancer, and lower oxidative stress. Adding cruciferous vegetables causes the thyroid functions differently and may help slow down the metabolism to increase our longevity.  We tend to make meat the focus of meals, but in the blue zones, where people live longest and best, beans are the main event. They’re in soups and stews, enhanced with spices, and complemented by grains and vegetables. Moreover, nuts, beans, and grains are a much healthier source of protein than meat or eggs and they’re cheap and versatile.  SUPERBOWL SUNDAY is coming and one of the most self-destructive foods you can eat is pizza - check out online recipes for plant-based options and start making your list! 

Grains, greens, nuts, and beans not only contain the protein, complex carbohydrates, vitamins, and minerals that keep our heart healthy, our mind sharp, and prevent cancers, but they also feed the bacteria living in our gut. It's SO important that they reduce inflammation, regulate our metabolism, and fuel our immune system. Toxin-producing bacteria tend to feed off meat and eggs, while healthy bacteria thrive on fiber.  Remember that only plants have fiber and every plant has fiber!  Check your health on the shelf for herbs, grains, greens, nuts, and beans.  Buy Sun Chips and raw nuts for Super Bowl Sunday rather than fried chips and roasted nuts, to live longer and live stronger, and have a wonderful Wednesday! 

Superbowl Sunday is just around the corner and it's a great time to take advantage of the fast growth in options for non-alcoholic beers, spirits, and wines.  If you want to reduce your alcohol consumption, pick some of these imitations up at any grocery store for your upcoming party.  Doing without alcohol will clear up your brain fog, improve your sleep, and get rid of the toxins that alcohol produces.  Alcohol causes cancer, kills brain cells, contributes to stroke and heart disease, and is a depressant.  A healthier and happier Superbowl party will nix the alcohol, and you won't believe the influence you'll have on your friends.  Hoping your team will win, and more importantly, you will win, through healthier lifestyle habits!  

It's Fix-it Friday and Here's a "Wide-open Burrito Bowl" for SUPERBOWL SUNDAY!

 Chorizo Tempeh or Tofu

2 cups brown rice

5 cups chopped romaine or spring greens

4 whole-grain tortilla

1 can of no-fat refried beans, warmed up

1 can drain, rinsed black beans, warmed up 

2 diced tomatoes

2 chopped red, orange, or green bell peppers

3 diced green onions

Tangy lime and Sweet Corn Sauce

Vibrant Mango Salsa

Guacamole

1/2 C broccoli sprouts

1 lime cut into wedges 

Prepare the tempeh or tofu and the sauces.  Cook the brown rice according to the directions.  Place the greens in a serving bowl with the tortillas next to it.  Then place other ingredients in bowls so each person can build their own bowl! 

And a blast from the past for you : 

Daylight savings time begins next month when we will once again lose an hour.  There are harmful effects on our bodies from the change, and several of us are trying to get legislation passed that will put an end to it.  The loss of sleep causes an increase in car accidents, workplace accidents, mental health issues, heart attacks, and more.  Here's one way to help your body adjust.  For example, get up 10 minutes earlier and move it up 10 more minutes every other day, rather than losing the entire hour all at once.  Cheryl starts a month in advance and regrets not sharing this with the listeners sooner!  And don't forget it's Meatless Monday - and meatlessmonday.com can give you some great ways to add more plants to your daily intake!

Bowls are the latest and greatest find for health foodies - burrito bowls, noodle bowls, salad bowls, grain bowls, and even smoothie bowls are being offered at more and more eating establishments.  More bowl-based chains are popping up where you can choose your own ingredients.  They emerged from the fast-casual restaurants almost by accident - they are a food format we've long wanted because of their flexibility and focus on fresh ingredients.  Whether at home or on the road, power up your plantified plate by building bowls with lots of greens, beans, healthy fats, and grains.  Have a terrific Tuesday everyone! 

Another study has been published that shows the benefits of a plant-based diet in mitigating the risk of severe COVID-19.  You may be aware that the disease is killing more Americans than others in high-income countries.  We have more prior health conditions such as high blood pressure and diabetes - in fact, we have the highest chronic disease burden and an obesity rate that is twice as high as 37 other countries.  All of this leads to a higher risk when contracting COVID.  Following a plant-slant diet reduces the risk of all of these issues, which is why very few in Japan suffered from COVID.  Those eating a healthy plant-based diet had a 41% lower risk of severe COVID-19.  We all want to live longer and live stronger, so do a search for the Blue Zones Food Secrets of the World's Longest-Lived People to find out how, or buy the Blue Zones book on this wonderful Wednesday! 

As we've mentioned before, the vast majority of us are low in Vitamin D - we don't get enough sun, so it's one supplement we should consider taking.  We NEED Vitamin D to reduce cancer, improve immunity, strengthen our bones, and much more.  We should get 15 to 30  minutes of mid-day sun every day and take supplements, especially in the winter months.  Supplements are not all equal - go to NutritionFacts.org to learn more about supplements and the amount of sun you should have.  FYI, tanning beds are not a good answer - the World Health Organization raised the carcinogen classification for tanning beds to the highest level recently.  So stick with the sun and add some health on the shelf with a good Vitamin D supplement! 

Lifestyle Medicine physicians encourage their patients to adopt whole-food (meaning nothing was added and nothing was taken away) plant-based diets and EVEN though this increases carb consumption, it helps reverse many chronic diseases including diabetes and hypertension.  Many times we get hung up on limiting fruits and eating more protein, and it's difficult when there is conflicting advice. There are many clinical research studies that are debunking the myths about sugar and carbs.  Know that our bodies need glucose and the most efficient glucose comes from fruits - and they also provide a daily supply of vitamins, minerals, and fiber, which our bodies crave.  So eliminate refined sugars and you'll grow to appreciate the natural sugars found in fruits.  Enjoy a wealth of health on this fantastic Friday!