Newsletter MAY 2008

Article
Nutrition For Cancer

Research Review
Music Therapy for Depression

Ask the Doc
MSRA

Recipes of the Month
Sunflower Seed Falafel Wraps with Cilantro Tahini Sauce
Dandelion Greens with Roasted Garlic Vinaigrette
Green Tea Panna Cotta with Coconut Milk and Goji Berry Coulis

Quote:
“The best way to predict the future is to create it.”
Peter Drucker

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Nutrition For Cancer
By Sarah Cimperman, ND

Cancer is the second leading cause of death in the United States. A diagnosis is usually followed by difficult decisions about treatment options, but everyday issues like diet cannot be overlooked. Food can be medicine. Studies have shown that many fruits, vegetables, whole grains and legumes contain important cancer-fighting compounds and that a healthy diet can inhibit the development of cancer as well as its progression, metastasis and recurrence. Although individualized dietary plans designed to meet specific needs are ideal, there are some general guidelines from which all cancer patients can benefit.

A Varied Whole Foods Diet

The ideal diet for everyone, including people diagnosed with cancer, is a wide variety of fresh, seasonal and local whole foods, including fruit, vegetables, grains, legumes, nuts and seeds. While most plant foods have good things to offer - like vitamins, minerals, antioxidants and fiber - scientists have discovered that some have higher levels of cancer-fighting nutrients than others. These foods include garlic, turmeric, cayenne, ginger, green tea, cabbage, broccoli, cauliflower, Brussels sprouts, onion, tomato, turnips, seaweed, spinach, chard, kale, mustard greens, tangerines, grapes, figs, plums, blueberries, cherries, oranges and flaxseeds.

Unless digestion is compromised, a combination of raw foods and cooked foods is best. Cooked foods are easier to digest while raw foods are generally higher in nutrients. However, exceptions to this rule do exist. For example, lycopene, an antioxidant with anti-cancer properties found in tomatoes, becomes more concentrated when tomatoes are cooked. In this case, cooked and canned tomatoes can be more nutritious than raw tomatoes. On the other hand, nuts and seeds should always be consumed raw. They contain anti-inflammatory and immune modulating essential fatty acids that are very fragile and oxidize easily when exposed to heat and light. Roasting them may increase flavor, but it can also increase the production of free radicals in the body, and with them, the risk of cancerous cell mutations.

Balanced Blood Sugar

High levels of glucose, or blood sugar, occur three to eight times more often in people with active cancer. Also, compared to normal cells, cancerous cells consume up to 5 times more blood sugar. Maintaining balanced levels of glucose in the blood is not only important for slowing tumor cell proliferation, but it can sustain energy throughout the day.

The best way to attain and maintain healthy levels of blood sugar is to avoid simple carbohydrates that cause large spikes in blood sugar levels. Simple carbohydrates include processed foods, soda, sweetened beverages, pasta, bread, pastries and other foods that contain flour or sugar. But sugar should not be replaced with artificial sweeteners. They may not raise blood sugar levels but their sweet taste stimulates the pancreas to secrete insulin, increasing the risk for insulin resistance, elevated blood glucose and diabetes. Also, some artificial sweeteners have been found to be potential carcinogens.

To balance blood sugar, eat five smaller meals each day instead of three larger meals. Protein and healthy fat should be a part of every meal because these nutrients slow the absorption of glucose into the blood. Healthy fats have also been found to inhibit angiogenesis, the formation of new blood vessels to feed tumor growth. Raw nuts and seeds and wild, cold water fish like salmon, halibut, herring, small mackerel, sardines and anchovies provide both healthy fat and high quality protein.

Organic Foods

There are several reasons to choose organic foods over non-organic foods, but cancer prevention is on top of the list. Studies have linked pesticides and herbicides in foods to many cancers, including colon, lung, breast, ovarian, and prostate cancers, as well as sarcoma, lymphoma and leukemia. Also, residue of hormones given to livestock to speed growth can act as xenoestrogens in humans, increasing the risk for hormone-related cancers, like breast, ovarian and prostate cancer. Because organic foods are grown without exposure to herbicides, pesticides or growth hormones, they reduce intake of carcinogens and lower the risk of cancer progression and recurrence.

When it’s not possible to eat organic, make informed choices about what to eat and what to avoid. After reviewing more than 100,000 laboratory tests from the Department of Agriculture and the Food and Drug Administration, the Environmental Working Group ranked fruits and vegetables based on pesticide contamination. They determined that consumers can cut their pesticide intake by almost ninety percent when they replace the most contaminated fruits and vegetables with those least contaminated.

The twelve most contaminated produce items are, in descending order, peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, pears, spinach and potatoes. Avoid these foods if they aren’t organic. The twelve least contaminated produce items are, in ascending order, onion, avocado, frozen sweet corn, pineapple, mango, frozen sweet peas, asparagus, kiwi, bananas, cabbage, broccoli and eggplant. Choose these foods instead.

Additional Support

They can never be a substitute for a healthy diet, but nutrients in the form of supplements, as well as certain botanical medicines, can be helpful alternative or adjunctive treatments for cancer. Nutritional and botanical supplements can strengthen the body; protect healthy cells; inhibit cancer progression, metastasis and recurrence; modulate the immune system to increase surveillance and destruction of cancerous cells; attain and maintain healthy blood counts; support the liver in its role of detoxification; stimulate appetite; improve digestion and the assimilation of nutrients; and reduce side effects of chemotherapy and radiation.

Like pharmaceutical medicines, natural medicines should be prescribed by a doctor knowledgeable about their actions, interactions and therapeutic dosages. She or he can customize a protocol taking into account individual needs, symptoms, type and stage of cancer. Never take supplements without the supervision of a doctor.

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Research Review: Music Therapy For Depression

A recent review of five small clinical trials concluded that a combination of music therapy plus standard treatment for depression was more effective at improving mood than standard treatment alone. The clinical trials varied in the age and number of participants and used either active or receptive music therapy. Four studies used receptive music therapy, where the patient listens to music with a therapist, and one study used active music therapy, where the patient and therapist play improvised music together (no musical skills necessary).

According to the lead investigator, music can be therapeutic because it encourages relaxation and reflection, and acts as a bridge to emotional and cognitive work. Unlike conventional pharmaceutical treatment, the music therapy was well-tolerated and free of side effects.

Maratos et al. Music therapy for depression. Cochrane Collaboration, (1):CD004517, Jan 2008.

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Ask the Doc: MSRA

My son wants to play soccer. After hearing scary news stories about MSRA last fall, I’m concerned about him catching it. Are contact sports risky? Brenda, Riverhead, NY

The number of deaths caused by methicillin-resistant Staphylococcus aureus (MSRA) have been on the rise in the past few years, and people can die from this infection, but you don’t need to curtail extracurricular activities in fear of it. Especially those when those activities involve exercise, which is so important for kids.

It would be impossible to eliminate all risk of MSRA exposure. Approximately one percent of people are unknowing, asymptomatic carriers of MSRA, which is roughly two million people in the United States. Infection is passed through contact with contaminated people and objects, and MRSA is most often spread in hospitals and other medical settings.

To reduce the risk of infection, instruct everyone in your family to thoroughly wash their hands frequently with warm, soapy water and take warm, soapy showers after exercise, especially after sports that involve skin-to-skin contact or contact with shared surfaces like soccer balls. They should also avoid sharing personal items like towels and clothing with others. When injuries occur, cover open wounds and monitor healing. If wounds don’t heal, a visit to the doctor is in order.

Should someone in your family develop a MRSA infection, that person should avoid all contact with pets. People can pass MRSA to their pets, who can pass it to other family members.

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Sunflower Seed Falafel with Cilantro Tahini Sauce

This recipe wraps falafel patties inside lettuce leaves, but you could also serve this dish as a salad. Just place the patties atop a bed of mixed greens, shredded carrots and diced cucumber.

2 cups cooked garbanzo beans (chick peas) or 1 can (15 oz), rinsed and drained
¼ cup raw sunflower seeds, ground (pre-soaked and rinsed if possible)
1/3 cup thinly sliced scallion
2 cloves garlic, minced
½ cup cilantro leaves and stems, packed
2 tsp ground cumin
½ tsp ground coriander seeds
Sea salt
Ground peppercorn
Extra virgin olive oil, first cold pressing
1 tbsp tahini
1 ½ cups diced cucumber
1 ½ cups shredded carrot
Cilantro Tahini Sauce (see recipe)
3 large lettuce leaves, tough stems removed

In a food processor, combine garbanzo beans, sunflower seeds, scallion, garlic, cilantro, cumin, coriander, sea salt and peppercorn to taste. Pulse until the mixture is finely chopped. Add 2 tbsp olive oil and the tahini. Pulse again until mixture forms a sticky, crumbly consistency. Taste for seasoning and adjust if necessary.

Use a one-quarter cup measurer to portion six patties, rolling each one into a compact ball and then flattening it gently. Cover and set aside in the fridge for at least 30 minutes.

When ready to eat, warm 2 tbsp olive oil in a skillet over medium heat. Add the patties and brown on both sides, cooking about 5 minutes per side. Combine chopped tomatoes and cucumbers.

To serve, place ½ cup of diced cucumber on each lettuce leaf and top with 2 falafel patties. Add a spoonful of Cilantro Tahini Sauce on top and roll up the lettuce into a cone. Serve extra sauce on the side.

Serves 3

Cilantro Tahini Sauce

¼ cup tahini
1 to 2 cloves garlic, smashed and roughly chopped
½ cup packed fresh cilantro stems and leaves
Pinch sea salt
Pinch ground peppercorn
Water

Combine the tahini, garlic, cilantro, salt and peppercorn in a blender or mini food processor and puree until finely chopped. Add water little by little to achieve the desired consistency.

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Dandelion Greens with Roasted Garlic Vinaigrette

Use the youngest, freshest dandelion greens you can find. Harvest them yourself from areas where pesticides and herbicides have not been used, or find them at your local farmer’s market. Health food stores often carry them as well when they are in season.

If you can, roast the garlic ahead of time whenever you have the oven already on. Once it cools, it can be stored in the fridge for 2 to 3 days. Having roasted garlic on hand makes making this vinaigrette a snap. Leftover vinaigrette thickens in the fridge (because the olive oil solidifies at cooler temperatures) and makes a flavorful dip or spread.

2 heads, roasted garlic (see recipe)
2 tbsp apple cider vinegar
1 tsp honey
Sea salt
Ground peppercorn
5 tbsp extra virgin olive oil, first cold pressing
1 pound dandelion greens

Squeeze the individual cloves out of the roasted garlic head, into the bowl of a mini food processor. Add the vinegar, honey, salt and peppercorn. Mix until smooth, then drizzle in the olive oil until completely emulsified. If you prefer a thinner consistency, add a splash of water. Taste and adjust seasoning if needed. Set aside.

Remove any tough stems from the dandelion leaves and chop them into 2-inch pieces. Steam them until the leaves are tender and bright green, not mushy and dull.

Transfer the dandelion leaves to a serving dish and drizzle the Roasted Garlic Vinaigrette over the top. Serve immediately.

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Coconut Green Tea Panna Cotta with Coconut Milk

This vegan, detox-friendly dessert is a healthier version of the traditional Italian version. It uses coconut milk in place of heavy cream and seaweed (agar agar) instead of gelatin.

1½ cups water
1 tbsp agar agar flakes (seaweed)
1 cup frozen coconut milk, thawed*
2 tbsp honey or maple syrup
2 tsp green tea powder**

Add the water and agar agar flakes to a small saucepan and soak for 5 minutes. Bring the water to a boil slowly, then reduce heat to lowest setting and simmer gently until the flakes dissolve. Stir occasionally to prevent the flakes from sticking to the pan.

Add the coconut milk to a blender with the honey and green tea powder. Pour the water and agar agar mixture on top, then cover. Blend until smooth. Taste and adjust sweetness if desired.

Pour the mixture into 5 small ramekins or serving dishes and chill for at least 2 hours.

Serve as is or garnish with Goji Berry Ginger Coulis.

* If you live in New York City, look for it at the Bangkok Center Grocery, 104 Mosco Street in Chinatown. It will be worth your effort, as frozen coconut milk is far superior to the canned variety.

** Green tea powder is available in health food stores. In New York City, look for it at the Ten Ren Tea Company in Chinatown (75 Mott Street). Ten Ren has other locations around the US and their products are also available online.

Goji Berry Coulis

Goji berries are packed full of antioxidants. They can be purchased at health food stores or online, but if you don’t have them you can substitute dried, unsweetened cranberries or cherries, which are also antioxidant-rich.

¼ cup dried, unsweetened goji berries
½ cup boiling water
1 tsp freshly grated ginger
1 tbsp honey

Put the goji berries into a glass jar with a lid. Pour the boiling water over them and cover loosely. Set aside to cool to room temperature. Once cool, secure lid and transfer to the fridge overnight.

The next day, strain the berries, reserving the soaking liquid (goji berry tea). Place the re-hydrated berries in a mini food processor along with the ginger and honey. Puree until smooth and consistent. Taste and adjust ginger or honey to taste.

If you desire a thinner sauce, add some of the goji berry tea until you achieve the desired consistency. Otherwise, drink the liquid or add it to hot herbal or green tea.

Drizzle the coulis over coconut milk panna cotta, plain yogurt or a fruit salad.

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