Bastyr Center for Natural Health nutritional guide

Editor’s Note:  The following series “Dance!” is a week-long series curated by Gabriela Taras as a part of the Digital Research Internship Program in partnership with ViaNolaVie. The DRI Program is a Newcomb Insitute technology initiative for undergraduate students combining technology skillsets, feminist leadership, and the digital humanities.

This curation focuses on dance, music, and arts in New Orleans. Due to our lively culture, there’s a lot to do even as the weather is getting colder!

Read here for nutritional advice like: drinking filtered water (especially here in New Orleans), eating fiber and oils that are high in Omega-3. Drink green tea, other green drinks, and if you scroll to the bottom, there are some easy recipes. Read other tips here! This piece was originally published on NolaVie on Nov 15, 2015.

This guide to nutrition comes from the Bastyr University Center for Natural Health.

Whole Foods

Follow a Whole Foods approach to eating is key in helping the body be strong and fight or prevent cancer. Can I imagine it growing? How many ingredients does it have? What has been done to the food? Is it part of the food or the whole food?

Organic foods

Use organic foods as much as possible to limit exposing the body to toxins.

Drink Filtered Water

Oils

Use only cold-pressed oils that are high in omega-3 fatty acids. For cooking, these include extra virgin olive oil and canola oil. Other high omega-3 fatty acid oils are walnut, flax seed and cod liver oils. These can be used for cold dishes or taken as a supplement. These also have vitamin E.

Avoid all potentially rancid oils, hydrogenated, shortenings and other synthetic fats.

Fiber

Eat at least 25 gram per day. 30 to 50 grams per day will help with cleansing the body of potential toxins from foods and other items we eat. Include sources of fiber from fruits, vegetables, legumes and whole grains.

Foods with at least 3 gram of fiber per serving are considered good sources of fiber.

Eat from the RAINBOW!

Eating vegetables and fruits that have bright colors contain antioxidants and phytochemicals that prevent and fight cancer.

 

Vegetables: 6 to 10 servings

2-4 serv green leafy & cruciferous veggies	2-3 serv carotene & flavonoid veggies	2-3 serv other Vegies
Beet greens Bok choy Broccoli Brussels sprouts CabbageCauliflowerCollard greensDandelionKaleMustard greens	Beets Bell peppers Carrots Eggplant Summer squash Winter, acorn, butternut Yams or sweet potatoes Zucchini	Artichoke Asparagus Bean sprouts Radishes Rhubarb Fennel Mushrooms Onions Garlic Tomatoes

Fruits: 3 to 6 servings

Red	Yellow & green	Orange	Purple
Apples Cherries Cranberries Grapes Plums Raspberries Strawberries Tomatoes Watermelon	Apples Avocado Bananas Honeydew Kiwi fruit Lemons Limes Pineapple	Apricots Cantaloupe Mangoes Oranges Papaya	Blackberries Blueberries Cherries Grapes Pears Plums

 

The Cabbage Family

Contains indole-3-carbinol which has direct cancer fighting properties. Also helps the liver to eliminate toxins and promotes beneficial bacteria in the intestinal tract. Choose members of the cabbage family that are dark green over the lighter members as the dark green contain more phytochemicals.

Carotene-rich vegetables

Choose vegetables with bright colors. Carotenes act as antioxidants to protect cells against oxidative damage. Many different forms exist. Lycopene and Lutein are carotenes.

Glutathione foods for detoxification

Tomatoes, spinach, carrots, apples, avocado, watermelon, broccoli, asparagus, strawberries and walnuts are just a few of the foods containing glutathione, a major antioxidant and detoxifier. Selenium is also needed for detoxifying. The selenium content of food varies dependent on solid conditions.

Onion and Garlic

Whole grains

Include 3 to 6 servings per day

Dry Beans & Legumes

Include 1 to 2 servings per day

Nuts & Seeds

Include a few handfuls every day. Choose nuts and seeds that are raw, organic and preferably unshelled.

Soy Products

Include 1 to 2 servings per day. Soy products include tofu, tempeh, soy nuts, edamame, soymilk, miso.

Fatty fish

Include 2 to 3 servings of about 3 oz per week. Chooses include wild salmon, mackerel, sardines, herring, and white tuna

Dairy

Include 1 to 2 servings of low fat dairy every day. Choose organic with no growth hormones. Dairy contains conjugated linoleic acid that is thought to have cancer fighting properties. Cultured dairy product can help with the good intestinal bacteria.

Whey protein powder – use in smoothies or add to foods everyday. Whey is a complete protein that contains glutamine.   Glutamine can help boost the immune system.

Ground Flax Seed

Include 1 to 2 Tbsp per day for omega-3 fatty acids and a source of lignin.

Green Tea and Green Drinks

Drink 4, 8 oz cups per day. Green tea contains a number of substances that have antioxidant and anticancer properties. Water-processed decaffeinated tea should be used over tea decaffeinated with ethyl acetate.

Green vegetables juices contain high levels of plant pigments and chlorophyll, powerful antioxidants and anticancer effects. Barley grass, wheat grass, chlorella and spirulina.

Exercise and Stress Management

This is a very important component of cancer management. At a minimum, walk 2 to 3 miles per day, every day. Practice yoga. Spend time meditating (at least 15 minutes of “quiet” time each day).

Foods to Avoid Entirely

• Smoked or cured meats: bacon, hot dogs, smoked luncheon meats, sausages, ham, Spam, etc
• Meats cooked at extremely high temperatures or cooked well-done
• Heavily sweetened or artificially sweetened soft drinks, sweet powdered drinks mixes, juice-flavored drinks, etc
• Fried foods
• Processed foods (high calorie, fat, salt)
• Refined white flours
• Refined sugar cereals
• Margarine, butter, and vegetable shortening
• Salt

Reading List

How to Prevent and Treat Cancer with Natural Medicine – Michael Murray (Riverhead Books, 2002)

A Dietitian’s Cancer Story – Diana Dyer (Swan Press, 1999)

The New Whole Foods Encyclopedia – Rebecca Wood (Penguin Books, 1999)

Healing with Whole Foods – Paul Pritchford (North Atlantic Books, 1993)

Feeding the Whole Family – Cynthia Lair (Moon Smile Press, 1997)

Cooking the Whole Foods Way – Christina Pirello (H.P. Books, 1997)

 

Daily Plan for Beating Cancer During Treatment

Adapted from: How to Prevent and Treat Cancer with Natural Medicine – Michael Murray, 2002

• Plan for treatment days by planning and preparing meals in advance.
• Eat small, frequent meals (every 2-3 hours) rather than larger, more infrequent meals.
• Stay well hydrated and drink 18 to 24 ounces of fresh vegetable juice daily.
• Drink a high-protein smoothie once or twice daily.
• Try blenderized or creamed soups.
• For nausea or vomiting, try ginger as a tea or in rice.
• Use extra seasonings, spices, and flavorings to improve food’s taste appeal.
• Avoid flavorings that are sweet or very bitter.
• Eat soft, moist foods, such as smoothies, bananas, brown rice and yams. Avoid hard, dry foods such as cereals, crackers and hard candies.
• Take small bites and chew completely.
• Take daily fish oil capsules.

Example Menu

Breakfast Apple-Cinnamon Smoothie Cup of herbal tea	Dinner Popeye’s Power Drink Pan-Seared Salmon Quick Acorn Squash Whey-Enhanced Yogurt
Midmorning Snack Green drink	Evening Tea 1-2 cups of herbal tea (no caffeine)
Lunch Cruciferous Surprise French White Bean Soup
Midafternoon Snack Strawberry Banana Smoothie

 

Recipes

Apple-Cinnamon Smoothie

• 25-30 grams whey protein
• 8 oz nonfat milk, rice milk or soymilk
• 1 small red apple, chopped
• ¼ to ½ teaspoon cinnamon
• 1 tablespoon flaxseed oil or ground flaxseed

Mix in a blender and liquefy

Cruciferous Surprise

Juice the following:

• 3-4 kale leaves
• ½ cup broccoli florets with stems
• ½ head cabbage, sliced into wedges
• 4 carrots
• 2 apples, cut into wedges

French White Bean Soup

• ½ cup onion, chopped
• ½ teaspoon dried thyme
• 1 leek, chopped
• 1 small white potato
• 2 cups vegetable broth (low sodium)
• ¼ cup chopped fresh parsley
• 1 garlic clove, minced
• 2 teaspoons fresh lemon juice
• 1 tablespoon olive oil
• Dash of No Salt or Nu-Salt
• 1 can white beans, drained and rinsed
• Ground pepper to taste

In large saucepan or Dutch oven, sauté the onions, leeks, and garlic in the olive oil for about 5 minutes over medium-high heat. Add the beans, the potato, ¼ teaspoon thyme, and 1 cup of the vegetable broth; simmer 20 minutes. Puree in a blender or food processor. When smooth, return to the saucepan, add the remaining broth, and heat through. If necessary, add water or more broth to reach the desired thickness. Before serving, stir in the chopped parsley, lemon juice, salt and pepper, and the remaining ¼ teaspoon thyme.

Strawberry Banana Smoothie

• 25-30 grams whey protein
• ½ cup fresh strawberries
• 8 oz cold water or vanilla soymilk
• ½ cup sliced frozen banana
• 1 tablespoon flaxseed oil or ground flaxseed

Mix in a blender and liquefy

Popeye’s Power Drink

Juice the following:
Handful of parsley

• 4 carrots
• Handful of spinach

Pan-Seared Salmon

• 8 oz salmon fillet, cut in half
• 1 tablespoon olive oil
• 1 tablespoon drained capers
• 2 lemon slices, for garnish
• 1 tablespoon chopped parsley

Salt (No Salt or Nu-Salt) and pepper to taste

Preheat a large skillet over moderate heat for 3 minutes. Coat the salon fillets with olive oil. Place the fillets in the skillet, raise the heat to high, and cook for 3 minutes. Add the capers and turn over the salmon. Cook for an additional 5 minutes or until well browned. Transfer the fillets and capers to individual plates and garnish with lemon slices and parsley.

Quick Acorn Squash

• 1 acorn squash, cut in half with seeds removed
• 1 tablespoon honey
• Dash of cinnamon

Place the squash in a microwave-safe dish with cup side up. Cover and cook in the microwave for 10-13 minutes on high or until fork-tender. Top with the honey and cinnamon.

Whey-Enhanced Yogurt

• 8 ounces of organic, live active cultured yogurt
• 10 to 15 grams whey protein
• 1 tablespoon flaxseed oil or ground flaxseed

Stir the ingredients into a medium-size cup. Makes 1 serving.