Keeping cancer away

Today's lesson, boys and girls, is all about eating healthy. More specifically, eating in such a way that you are less likely to get cancer. Really important for some of us who've been down that road and don't want to repeat the experience.

(Oh, and I also posted a couple more pictures from my "spring break"!)

So, I feel compelled to share these tips from Dr. Karen Collins, nutrition adviser for the American Institute for Cancer Research in Washington, D.C. They're not complicated and make a lot of sense, and I've been following most of them without too much trouble. Eating like this -- combined with physical activity and weight control -- could prevent a third of all cancers, Collins says.

Here are some components of the so-called "protective diet":

* Eat as many fruits and vegetables as you can, because they provide thousands of phytochemicals, which include antioxidants that seem to protect and repair our DNA. Some antioxidants even affect cancer cells, controlling how they grow or spread. And, the fruits and vegies don't have to be organic -- almost all (99 percent) of conventionally grown produce that even have pesticide residue (many don't have any) are considered safe to eat.

* There is a link between red meat and cancer, and even if you buy lean red meat, the risk is still there. The good news is, you don't have to give it up completely -- eating up to 18 oz. of red meat a week seems to be safe. There's an even stronger link, though, between processed meat (salted, cured, smoked, or treated with preservatives), so limit the bacon, sausage, pepperoni, bratwurst, bologna, salami, etc., as much as possible.

* Lots of salt also is risky, so keep it under 2,400 mg. a day (eating fewer processed or "boxed" foods is a big help). And, alcohol can increase the risk of several cancers, so the rule is no more than one drink a day for women, and no more than two for men.

* Fewer sweets. With the protective diet, you'll get most of your "dessert" from fruit, but an occasional cookie or piece of cake or chocolate or bowl of icecream is OK. (I'm trying, I'm trying ...)

* As far as drinks, water is the absolute best thing. And some tea and coffee are OK. But definitely nix the soda and other sugary drinks, and limit the fruit juice.

* Here's an easy way to picture a healthy, protective diet: Every time you eat, make sure two-thirds of your plate is made up of plant foods such as fruits, vegetables, whole grains, and beans. The remaining one-third (or less) can be animal foods -- lean poultry, seafood, limited red meat.

Dr. Collins says it's now apparent that physical activity is vital in lowering cancer risk, as is maintaining a healthy weight. That means 30 to 60 minutes a day of moderate activity (brisk walking works!), and if you eat just 200 fewer calories a day, you'll lose weight!

Gee, typing all this has made me sort of hungry! Think I'll have an apple ...

Until next time ...
P