Cancer-Fighting Kitchen Presented by: Jeanne Petrucci M.S. Nutrition Education Candidate and R.D. Candidate Teachers College, Columbia University

Objectives for program session Understand scientific rationale behind cancer- fighting foods Read food labels and identify optimal foods Create home environment supportive of cancer- fighting eating habits Describe time-saving ways to create meals at home Identify recipes that fit into AICR [American Institute of Cancer Research] guidelines Participants will be able to:

Foods That Fight Cancer® According to AICR [American Institute for Cancer Research] Apples Blueberries Broccoli and Cruciferous Vegetables Cherries Coffee Cranberries Flaxseed Grapefruit Legume [Dry Beans, Peas, and Lentils] Soy Squash [Winter] Walnuts Berries Dark Green Leafy Vegetables Garlic Grapes and Grape Juice Green Tea Tomatoes Whole Grains Acai berries Blackberries and raspberries Carrots Chili peppers Citrus fruits Kale and other greens Mushrooms Nuts Onions Papayas Pomegranates Spinach Strawberries Sweet Potatoes Watermelon and other melons Under Investigation:Current and Recently Added:

Scientific Rationale High fiber foods: Removal of hormones and cholesterol Satiety Plants only No single food or food component can protect you against cancer by itself. But strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers. [ Antioxidants and Phytonutrients: Flavonoids [catechins] Fatty Acids Lignans Vitamins and Minerals: Folate [DNA repair] Vitamin C

Just the facts… White Beans

Environment Pantry: Beans [legumes] Lentils – canned and dried Dried beans Quinoa Brown Rice Other whole grains Tomato products Vegetables products [roasted peppers, sundried tomatoes, olives, capers] Good olive oil to be used as garnish Raw nuts and seeds [walnut, hemp, chia] Unsweetened soy milk Green teas Dried cherries and cherry juice

Environment Refrigerator: Iced green tea Greens – washed, dried Lettuces – particularly dark leafy Collards, kale Pre-cut vegetables - carrots Steamed vegetables – cauliflower Pre-roasted butternut squash Pre-cooked quinoa or other grains Hummus – preferably homemade Bean dips Herbs – rosemary, thyme, basil Berries Cauliflower Cabbage Green beans Mushrooms Flax meal Tofu, tempeh, edamame, miso

Soy contains a variety of phytochemicals and active compounds: Isoflavones : a group of phytoestrogens that includes genistein, daidzein and glycitein Saponins: studies suggest these compounds may lower blood cholesterol, protect against cancer and affect blood glucose levels Phenolic Acids : this group of phytochemicals is being studied for their potential to stop cancer cells from spreading Phytic Acid: commonly found in cereals and legumes, it can act as an antioxidant Enzyme-regulating proteins: these include protease inhibitors and protein kinase inhibitors Sphingolipids: they seem to play a role in regulating cell growth, self-destruction of abnormal cells and progression of tumors SOY: The Bad Rap Source:

Environment Counter/root basket – shelf stable items: Oranges Grapefruits Apples Pomegranates Sweet potatoes Onions Garlic Tomatoes Winter squashes – spaghetti squash

Environment Freezer: Peas Kale Spinach Quinoa Frozen beans [garbanzo] Frozen berries and cranberries Frozen acai – berries or juice Fresh fruit pops

Organic vs. Conventional Environment

Non food supports – keep available/handy: Food processor Blender Knives Cutting boards Vegetable/fruit wash Glass water bottle Mesh bags for storage Salad spinner Tongs Bowls Glass storage containers

Environment Social Supports: Family Friends Colleagues Cancer Support Community Programs Grocery Store: Shop perimeters – spend most of your time in the produce section Read labels Do not shop hungry If its made in a plant….

Away from home Be high maintenance! View restaurant menu ahead Holiday parties create special challenges

Build a Living Plate 75% - 100% whole food, plant-based Select: 2+ cancer fighting vegetables, 1 whole grain,1 high quality protein Season with: ¼ cup dressing, savory vegetable sauce, seasoned bean purée Top with:Chopped herbs, vegetables, seasonings

Recipes Gingered Acorn Squash Quinoa Tabbouleh Coconut Lime Soup Shaved Grilled Brussels Sprouts Kañiwa and White Bean Salad Sautéed eggplant with tomato and capers

Objectives for program session Objectives: Understand scientific rationale behind cancer- fighting foods Read food labels and identify optimal foods Create home environment supportive of cancer- fighting eating habits Describe time-saving ways to create meals at home Identify recipes that fit into AICR [American Institute of Cancer Research] guidelines