Fight cancer with food

A new report came out today from the American Institute for Cancer Research highlighting 10 steps we can take to reduce our risk of several types of cancer by about one-third. There's nothing new or earth-shattering here, just common sense recommendations that many people already know:

1. Stay as lean as possible within a healthy weight range
2. Get some type of physical activity every day
3. Limit foods and drinks high in calories (from fat and sugar)
4. Choose mostly plant-based foods: grains, fruit, vegetables, legumes
5. Avoid red meat and processed meats
6. Limit alcohol
7. Limit salt, salty foods and moldy grains and legumes (not that we purposefully eat moldy foods, right?)
8. Avoid supplements because there isn't good research to prove their benefit, and some can actually be harmful
9. Women should breastfeed their children whenever possible
10. If you have cancer, follow your physician's recommendations

The entire report is at http://www.dietandcancerreport.org/

Look at the list of 10 cancer-preventing steps. Put an "x" on the ones you already do consistently, and pat yourself on the back for practicing healthy behaviors. Circle the ones you don't do, or have trouble following consistently. Then pick just one recommendation to work on. Think about what you'd ultimately like to achieve, and figure out how you're going to get there.

For example, let's say you pick #3 to start with, and that you specifically want to drink less coffee with sugar, cream and flavorings. For the next week, keep a written list of the time and location when you drink coffee, as well as the amount of coffee you drink each time. Then look up the calories in your favorite coffee using www.starbucks.com as a guide (even if you don't drink Starbucks coffee, they have great nutrition info that's applicable to other coffees). Once you know exactly how you use coffee, set a goal to drink less. Perhaps you'll purchase a smaller cup of coffee , or you'll use a smaller coffee mug at work. Maybe you'll decide to switch to a coffee that contains less sugar and flavorings. Or you could even decide to drink something else instead of coffee, perhaps water or plain green tea. The choice is up to you, but make sure you write down exactly what you want to accomplish and how you're going to go about meeting this goal.

At the end of the week, review what steps worked well for you and where you had trouble. Figure out how to get around any obstacles, and set another goal for the next week. Keep setting goals and reviewing them until you reach the place you want to be. Take a week to congratulate yourself on making a positive change, then go back to your original list and choose something else to work on.

It's wonderful that we live in a time and place where we have so many choices available to us. How are you going to make those choices?

Vermont Women's Expo in Rutland

I'm going to participate in the Vermont Women's Expo in Rutland on November 17th. What's a women's expo, you ask? It's a day-long event designed to cover various areas women are interested in: health, fitness, beauty, finances, stress management, etc.

I'll have a booth talking about Real Living Nutrition Services Balance program, the online weight loss program that you can access at home from your computer at any time that works for you! Check it out at www.reallivingnutrition.com/LynnGrieger.aspx

I'm also presenting a seminar about the top 10 diet mistakes and how to avoid them. Plus I'll have some food samples to give away, great information on healthy eating, and a few surprises!

Go to www.vermontwomensexpo.com to download the schedule of events and a coupon for reduced admission. Don't forget to stop by and say hi when you're there, sign up for a free email newsletter from the Balance program, and register to win a free 8-week Balance program!

October challenge: the marathon

I set a goal to accomplish one physical challenge each month starting in June 2007 when I turned 49 and ending in June 2008 when I'll turn 50 as a way of celebrating this milestone birthday.

In June I participated in the Green Mountain Relay, running 3 legs of a 200-mile relay on a team of 12 people. July was the 5K trail race in Rutland, Vermont. In August I did an Olympic distance triathlon (.9 mile swim, 28 mile bike and 10K run) at Lake Dunmore. September saw me riding a very wet and cold bike century around Saratoga, NY. Yesterday I ran the Cape Cod marathon in Falmouth, MA on a beautiful day: temperatures in the 50's with day-long sunshine. The only downside was gusty winds, but even they really weren't a factor due to the tree-lined course.

I trained for this marathon with Leigh Ann, who was running her first marathon. She got the long-distance running bug training for our Maple Lead Half-Marathon, and decided to keep on training for the Cape Cod race. We ran together for about 6 miles, then she took off when the course got hilly at the 17th mile and finished 3 minutes ahead of me. Way to go Leigh Ann! When it came to the hills, she said we should just put our heads down and keep on running - and that's what she did.

I also saw Rosemary Rusin, a local runner, who was competing in her 22nd Cape Cod Marathon and her 100th marathon overall! Rosemary is always a strong runner and finished in 4 hours and 40 minutes.

I like to set three goals for every race: a hard to reach goal (4:22 in this case), a moderate goal (4:30) and a last-chance goal (cross the finish line standing). I made my moderate goal, finishing in 4:28 and change. It feels great just to cross the finish line, even better to get a bottle of cold water from one of the friendly volunteers, and absolutely wonderful when I meet my husband at the end of the finisher's chute and get a big hug.

I don't have a specific goal set yet until April, when I plan on running a half-marathon in Valparaiso, IN, my hometown. I'd like to run a snowshoe race, maybe a citizen's "race" on cross-country skis, and something with each of my sisters in their states (Michigan and Texas). I'd better start planning!

What snacks do you crave?

For some reason, I've been having alternate cravings for salty or chocolate foods lately. I don't like them combined - I'll pass on chocolate-covered pretzels any day - but separately they're on my top list of tastes to choose.

What to eat that isn't packed with saturated fat or calories? The salty part is easy: I really like V8 juice, and Triscuits thin crackers are one of my favorites. I even like salted green pepper strips! I'm having more trouble with chocolate, probably because our exchange student brought us a bunch of fabulous Ritter Sport chocolate, and once you've had the good stuff, you're hooked!

Then I remembered the Snack Swapper I created for iVillage.com/diet at http://diet.ivillage.com/snackswapper/0,,7k7xsw71,00.html You select the food you crave, such as chocolate, click on "go" and the results pop up on the screen. In this case, my suggestion is to eat small amounts of dark chocolate, which is higher in healthful antioxidants. OK, the Ritter Sport Bitter gets a thumbs up, as long as I make sure I savor just one piece.

Check out the Snack Swapper to find out healthier alternatives to some of your secret snack cravings. Then enjoy!

Feed your muscles

Everybody knows that bodybuilders and weight lifters need protein to build their muscles, right? But what about the rest of us?

The fact is, all of us need protein to keep our muscles strong and healthy. We lose muscle mass as we age, which makes it harder to carry groceries into the house, get up out of a chair, walk up the stairs, or walk through the park.

If you want to know more, check out my article at http://www.todaysdietandnutrition.com/sept07exclusivestrength.shtml

Today's Diet & Nutrition is a great magazine full of practical, helpful tips on a wide variety of health issues. Be sure to look for it!

Running in new places

I spent the past few days in Washington, DC, with my sister who was receiving the National Distinguished Principal award for elementary schools in Texas. Whenever we travel, we manage to fit in runs and walks through the city, both as a way to explore the area and also to whip the cobwebs out of our brains after a day of meetings and sitting.

Two mornings we ran before 7:30 am through the streets of DC. We started running past the White House, which is peaceful and quiet early in the morning. No busloads of tourists or school groups are out at this time, and we had the view to ourselves - and the bike police. We ran past the Red Cross building and down the Mall toward the Washington Monument. The first morning we ran to the Korean and Viet Nam memorials, where we slowed to a walk to remember the men and women who served in those conflicts. The second morning we headed up to the Lincoln Memorial, where we walked up the steps. Alone with the two national park police who were getting ready for the day, we silently read the Gettysburg Address and walked around the quiet memorial.

Both mornings we continued on toward the WWII memorial, again slowing to a walk as we slowly circuled the fountains. Then it was on toward our hotel, fresh fruit, and bagels.

Saturday was wide open, so we started by taking the bus to Georgetown so we could run on the old C and O canal towpath. What a treat! The crushed stone path felt great on my legs after running on sidewalks in DC. The Fall colors were beautiful, and we could often see the Potomac through the trees. It was a peaceful alternative to running in the city, even when we had to squeeze past a couple of donkeys pulling an old-time barge loaded with tourists along the canal!

The next time you head to a new city, or on vacation, or maybe just to visit relatives or friends make sure to take advantage of the running, walking, and biking opportunities. Sometimes, like in DC, we just head out with only a vague idea of where we're going. Other times we have a route planned. Either way, you'll meet friendly people, see parts of the area you otherwise would have missed, and get an entirely different perspective on the area.

Enjoy!

Anti-wrinkle nutrition?

I just read a research summary where after examining the diets of 4,025 women aged 40-74 years, the authors conclude that higher intakes of vitamin C and linoleic acid and lower intakes of fats and carbohydrates ("Dietary nutrient intakes and skin-aging appearance among middle-aged American women," Cosgrove MC, Mayes AE, et al, Am J Clin Nutr, 2007; 86(4): 1225-31. ) decreases your risk of developing wrinkles and dry skin as you age.

I don't know any woman who isn't interested in potentially decreasing her risk of developing wrinkles, or slowing down the inevitable spread of wrinkles once they appear. Everybody knows that grapefruit and oranges provide vitamin C, but papaya, red bell pepper, broccoli, Brussels sprouts and strawberries all have MORE vitamin C than citrus fruit! Other foods high in vitamin C include canteloupe, kiwi, and kale.

Linoleic acid is an unsaturated omega-6 fatty acid found in safflower, walnut, olive, and sunflower oils; as well as soybeans, egg yolks, and spirulina. If all of these foods are fats, then how could the researchers have concluded that eating more linoleic acid, but less total fat, decreases wrinkles? It al depends on the type of fat we consume, and for the majority of Americans, fat comes from fried foods, fast foods, and crispy snacks like cookies, crackers, and chips. Add in fat from dairy products and baked goods, and you get the drift.

Here's an idea: instead of eating high-fat fried foods and snacks, replace them with foods high in vitamin C such as papaya, strwberries, and broccoli. Use small smounts of safflower, olive, and sunflower oils to get linoleic acid.

Finally, the researchers noted that eating more carbohydrate increases wrinkles. My guess is that the type of carbohydrate is crucial. After all, fruit and vegetables are high in carbohydrate, and nobody recommends eating less of these healthy foods, do they? I bet my money on refined carbohdyrates, especially sugar and highly processed foods such as cookies, chips, and many crackers (did you note that these are also high in fat?) are the wrinkle-promoting carbohydrates.

So here's my plan: I'm going to eat at least two servings of foods high in vitamin C every day. I already use olive or safflower oil in cooking, and rarely eat high-fat snack foods. I DO purchase, or make homemade, cookies often for my teenage boys. Instead of grabbing a cookie, I'm first going to eat a fruit or vegetable high in vitamin C. I probably won't be hungry for a cookie after that, right?

Now, where's my sunscreen?

Cooking with my exchange student

We're hosting a German exchange student, Lena, for two weeks. In June, my youngest son, Nate, will stay with her family near Stuttgart for two weeks. I lived in Germany three different times: one summer as a high school exchange student in Bruehl; another summer in college studying German in Rotenburg ob der Tauber; and for three years stationed in Augsburg when I was in the Army. I learned a lot about German food during my time there, and even have a German cookbook that I frequently use.

Last night Lena and another German exchange student, Caro, made Kaesespaetzle for us as part of our dinner. Kaese is cheese, and spaetzle are a specific shape of egg noodle common in Germany. We had great fun translating ingredients (Speck is bacon; Zwiebeln are onions) while cooking. Even better was the final result: a hit with everyone.

We're extremely lucky here in the US to have access to a wide variety of ethnic foods. But having the opportunity to cook with folks from another country and learn how they make a popular recipe is priceless. Lena and I picked out an entire German meal we're going to cook together on Sunday. Stay tuned for the results!

Who should run a marathon?

The Chicago marathon ran into trouble this past Sunday with temperatures in the high 80's along with high humidity. I grew up near Chicago, and know what it's like to try and run through weather that feels like hot soup.

Of the 45,000 runners registered for the Chicago marathon, about 10,000 didn't even show up to run, probably because of the heat. Another 10,000 didn't finish, in part because the race organizers closed the course after 3 1/2 hours due to shortages of water and Gatorade.

I ran the Chicago marathon in 1999, when the temperature never got above 40 degrees. But I've also run a marathon in Phoenix (high temps but low humidity) and Burlington, Vermont (you'd think it would be cool, but the temperature was in the high 80's along with high humidity). It's not as much fun running in hot weather, but it's certainly doable.

If:

If you've trained in hot weather.
If you're adequately hydrated at the start of the marathon.
If you pace yourself. 26.2 miles is a long way.
If you drink regularly throughout the race, using primarily sports beverages.
If you're dressed appropriately. Tights are NOT suggested in the heat.

Some bloggers are demanding qualifying times for all marathons, supposedly to prevent problems with the heat. I don't buy it. Not everyone can, or should, run a marathon. But if you put in the prep time, learn how your body reacts in various weather conditions, and take the advice of the race directors you can certainly set a goal to run and finish a marathon. There is always the potential for injury, and not just due to the heat: you could slip on a tossed water cup and break your leg; you could trip over a hole in the street and break your arm; you could have a heart attack while running.

Life is full of risk. That doesn't mean we shouldn't be prepared for the possibility of risk, but it also doesn't mean that we should avoid all risky situations. If you see a marathon in your future, go for your goal.

Wine or grape juice?

My husband and I used to own a retail winery. As soon as the research known as the French Paradox hit the newstands, people started flocking in looking for red wine to help reduce their risk of heart disease. It didn't matter if they didn't like wine, or never drank wine - they were going to start drinking it to improve their health.

Now research is showing that it's not the alcohol in the wine that is protective, but rather the ability of the grapes to make arteries more flexible and pliable, which helps support healthy levels of blood pressure.

Add to that research that shows that drinking even small amounts of alcohol can increase the risk of breast cancer in susceptible women, and it makes you think: should I drink wine, or just enjoy a glass of grape juice?

I'm voting for the grape juice. Choose 100% juice with no added sugar, and drink 4 ounces, about the size of a small juice glass, once or twice each day. Red grape juice appears to be healthier than white at this point. Remember that juice contains about 60 calories per half-cup, so reduce your calorie intake from other foods, or take an extra 1.5 mile walk each day to avoid gaining weight.

Can the President helpy you lose weight?

I read several headlines over the past couple of days trumpeting how the presidential candidates are declaring they'll fight the obesity epidemic. Sounds good, but will it help?

How many people really think that what the President, or presidential candidates, say about obesity makes a difference?

So what if insurance reimburses for weight loss programs. I doubt it will make a difference. Saying we can't afford a weight loss program is just another in a long line of excuses we create as a self-defense mechanism. We can't exercise because we can't afford a gym membership. We can't eat healthy because our kids demand cookies and chips. You know the mantra.

Here's my take: losing weight comes down to each one of us. If we decide we're going to lose weight, then it happens. Once we decide that we really can make different food choices, or that food doesn't have to be the answer to solve our problems, or that regular activity is positive rather than negative, we're on the road to weight loss. Having support and encouragement along the way is certainly helpful, but not required.

I'm going to ignore whatever government officials have to say about obesity. If they want to talk about developing walking paths, or adding safe bike trails, or helping organize intramural sports for fun after school, I'm all over that. But when they start saying that they can stem the tide against gaining weight, I won't listen. I know it comes down to each of us taking a stand in our own lives.