Key Principles of a Cancer Prevention Diet

it’s connected okay it’s recording as well well welcome everybody my name is Elaine Holland I’m harmony hills executive director and we’re delighted you can join us this evening for the first of our series of four sessions on nutrition and you’ll see tonight we’re talking about the key principles of the cancer prevention diet dr dianna minutes who is our presenter this evening has her doctorate in nutrition if you’ve not met Deanna you’ll know she’s just a wonderful combination of both beings both being both somebody who knows a tremendous amount about nutrition but is able to put it into very practical usable terms so we get both the theoretical as well as a practical from from dr. manage a couple of things before we get going you’ll notice for those of you online if you put your cursor up on that green bar at the top of the display you you’ll see a little drop-down menu and if you if you click on participants that will give you access to doing chatting and raising your hand if you have a question and in this sense interact with Deanna secondly I wanted to mention this is the first of four sessions and for the next four sundays at six I can please join us if you haven’t signed up yet go ahead and register for those sessions if you do happen to miss one they are posted on our website for your review and then finally based on feedback from our July series we are changing the format a little bit we’re making two changes one will have a 20 minute lecture session and then after 20 minutes we’re going to pause and see if you have any questions for it about a 10-minute QA and then Deanna will go into another 20 minute session and another 10 minutes towards the end of the session for your questions to try to make it a little bit more interactive and then the second change we’ve made is that when you log out this evening you’ll see that the survey will pop up this will give us more instant feedback instead of waiting to the end of all four sessions to get your feet that we really value your opinions and will continue to make adjustments according to what you have to say because when our objective is to be as helpful as possible harmony hills mission is to transform the lives of those affected by cancer and inspire healthy living for all and we’re doing that both in the form of a three-day cancer on a treat at harmony hill remote one day sessions as well as these nutrition series so with that Deanna I will turn it over to you for this evening session talking about a cancer prevention diet great well thank you elaine i really appreciate the kind introduction and i’d like to thank harmony hill for sponsoring this webinar series again harmony hill has been so gracious with providing nutrition information to people at their retreats and also to be to the general public so it’s a quite a gift and i’m really honored to present this information so this is the first webinar in this series and tonight we’re going to be talking about key principles of a cancer prevention diet and as we go into all of these webinars I do want to note for all of you that if you do have cancer or our under treatment by a physician that you really need to take that as first and foremost with with respect to advice and guidance and that what I’m presenting here tonight is more for your educational purpose and if there’s something here that’s intriguing please talk about it with your physician and decide on the best course of treatment so what we’re going to do tonight are basically two things especially since so we’re going to try out this new format of kind of doing the lecture for 20 minutes and then moving into QA so the first part is we will learn and talk about what processes in the body are important to cancer and in fact we’re going to revisit those processes each time we come back for the the webinar because they are essential to realize and if you can have an understanding of those processes then everything else becomes quite intuitive with respect to lifestyle the other part that we’re going to focus on is looking at five different principles of a cancer prevention diet now you know as well as I do that I can probably give you a laundry list of different things to do with respect to preventing cancer or currents through food but what we’re going to focus on tonight as a lane said we want to make this very practical and

not inundate you with too much information so we’re going to focus on five basic things that you can take away and start tomorrow if you wanted so i would highly recommend if you’re really interested in cancer prevention or even looking a little bit deeper into the process of cancer and what you can do about it there’s a wonderful book called five to thrive it’s by dr. lisa alshuler and caroline Gizella they did a wonderful job of putting together a very patient consumer friendly book on what you can do to help ward off cancer and harmony hill does carry this book so a lot of the material that i have in this presentation it’s really drawn from from this this book it’s quite a resource so one of the the things that we’re learning tonight is the the five pathways that directly influence our health and these are the five body systems or the five processes within the body that we are hoping to to change through food and through lifestyle of course I’m sure all of you recognize the importance of the immune system I must see the immune system as an internal army against external offenders and invaders and so our immune system if it’s working well it’s developing a memory for some type of antigen or something that’s foreign so that it can respond even better the next time that it sees that it also circulates within the lymphatic system and the extracellular fluid so basically a lot of the the fluid compartments of the body carry the immune system as does the bone marrow and as we will be addressing in subsequent webinars there’s so much that you can do to help the immune system with with respect to your food your activity and you’re just even looking at how you manage stress inflammation is another one of the pathways and in fact as we start talking about cancer prevention one of the things to do is really to focus on what reduces inflammation and when we think of inflammation the key words that come up in the medical literature our caller dohlar rube or so that would be heat pain and redness and even going further into tumor which would be swelling or a mass so what tends to happen is kind of a unique relationship between the immune system and inflammation so when the immune system is activated that could be because of some inflammation in the body also just through the normal course of aging there’s a new term in science that talks about the underlying inflammation that happens and what we know is that inflammation is really at the core of many of the cancer processes so it’s really important to get inflammation under check and we’ll be talking about how things like that hormonal balance is also key and as you can see here these are small cartoons of the different glands in the body the different endocrine glands that are responsible for releasing hormones and sending those messengers throughout the body for a number of different functions everything from balancing your blood sugar which would come from the pancreas also your immune response looking at the thymus which resides in in the the upper chest area and also the stress response if you think of the adrenals so we will be talking definitely about hormone balance and as you probably know many cancers do involve hormones and some of them are actually growing in the presence of certain hormones the other pathway is insulin resistance if we talk about food it’s so important to understand how your body processes sugar because cancer cells do require sugar for energy and in fact they like to really hoard a lot of the sugar that comes into the body so if your body is not receptive to insulin cancer cells which have insulin receptors will start to take up sugar all the sugar that your body is not able to take up and start to grow the cancer so the role of sugar in the diet is essential and that will be one of the things that we talked about tonight that’s one of the probably the the one thing that I have the the most passion about as we go further and then the last pathway that we’ll be revisiting throughout this this series of webinars is that of digestion and detoxification I like to think that all of these are important however this one holds a special place in my mind because so much of our health is determined by how well we are processing and excreting so at some point we will be talking about what you can do to help promote healthy gut function and it will come

through our discussion about the different foods as well so what kinds of foods can help heal the pathways that’s what we want to be focusing on what can help heal the immune system what can help reduce inflammation how do we get our hormones in balance how do we get digestion and elimination in check and how do we get insulin working better in them in our body well of course I think many of you are on this call because you are aware of the role of lifestyle as it relates to cancer and as you can see here this was a basically looking at all the different factors that are involved with cancer and you can see that for the most part diet plays a role of about thirty to thirty-five percent so it doesn’t mean that that diet is the only factor that leads to cancer there are certain cancers that have more of a role in certain cancers than others but you can see that there are other issues here as well to observe so food that brings us to oh really getting at the core of looking at what are we eating and there are lots of different ways to look at food nowadays I’ve worked with the the group that that really studies functional medicine and there is this whole doctrine of food being medicine we’re starting to realize the power of food to signal messages to our genes so some of these genes can be turned on or turned off and that could be helpful or harmful depending on the food as it relates to cancer food is also about connection and I don’t want to let that slide by because really if you think of the ability of us to connect to our social networks through community functions that involve eating it’s very much a unifying act that has a lot of emotional impact on us so you might be on the call tonight because you’re thinking well I’m really confused what should i eat there are so many diet books out there and I just want to get to the the essence here I just want the takeaways well before get into the five basic principles I just want to tell you a quick story because maybe this will in part tell you something about the insight we can get from another person’s life and their lifestyle as it relates to cancer visit you’ll see a man on the screen this is stamatis mer itís and he in this picture right here he claims to be 102 years old but there are his record states that he might be 97 so regardless he’s he’s well up there he’s a centenarian and he is a quite an interesting individual and was interviewed by dan buettner who did a lot of work on the Blue Zones talking about what helps people to be healthy what helps people to live long and have a good quality of life sosta montes had come over from an island in greece which was his native homeland to the united states when he was just 35 and this was right after World War two and he just thought a different experience he ended up marrying a greek-american woman had three children ended up in Florida and 30 years later at the age of 65 he was diagnosed with cancer in fact the prognosis from his physician was that he would probably only survive about nine months so stamatis thought well I’d like to go back home I know that funerals are expensive and I want to have more money for my family and I want to have my remaining days with my friends and my extended family so stamatis returned to I caria which is the island that he’s from in Greece and essentially for the first couple of months he just lived a very relaxed life he was thinking that he probably wouldn’t be alive too much longer and so he was eating these types of foods that you see on the screen lots of whole foods and even some red wine and playing dominoes way into the wee hours of the morning with his friends and lo and behold at nine months he found himself still alive in fact it not only was he alive but he had more energy than he had had in a very long time so the picture that I showed you of him shows that even though he was diagnosed with cancer at 65 he was able to surpass and to go beyond that through his lifestyle so lots of different things that you’re seeing here in this picture things like whole grains things like even dried herbs which are spices things

like chestnuts things like vegetables and some pure olive oil just to name a few so I tell you that story because sometimes a lot of this information feels far removed but I want you to have a glimmer of hope and to know that living well through lifestyle and through food is is quite possible and it’s within your reach so according to dr. Altschuler I really like what she says here about a cancer prevention diet what should it have is its base characteristics well number one you definitely want to be sure that you’ve got some science behind what you’re doing absolutely you know there are a lot of different fringe type of protocols and such but you know number two they may not be sustainable they may not give you the outcome that you’re looking for because number one they haven’t been studied so you don’t really know about the efficacy and they may be so fringe and so difficult to follow that you can’t really keep doing it for a long period of time so keep in mind that those small changes are going to make a large impact and then thirdly the type of food that you’re eating should be supportive of the five key pathways that we talked about so helping the immune system helping to reduce inflammation helping with the hormone balance helping with insulin and glucose in your body and lastly helping with digestion and detoxification so let’s dive into the five key principles I have them up here and we’re going to take these individually going through each one and I think probably will address the first one before we’ll have some time for questions so cancer likes excess fat so whatever you choose to do in terms of your eating you might want to think about maintaining your ideal body weight so that that would be a definite goal if you’re trying to to prevent cancer and also even to help if you do have cancer and you are overweight or obese in fact as you can see here obesity is responsible for one in six cancer deaths in the United States and if you look at this statistic for breast cancer being overweight more than doubles the risk of dying and also for prostate cancer being obese increases the chance of dying by thirty four percent so our current Western diet does promote excess weight if we are thinking of the standard highly processed way of eating lots of refined sugar lots of simple carbohydrates unhealthy fat and more animal send plant products so what are some of things that you can do to ensure healthy body weight well one easy thing to gauge is to check your your hunger level now note that i’m not talking about how full are you but how is your hunger before you start to eat and after you eat in fact for some people that are really out of touch with their body what you can do is just even objectively give yourself a rating before you start eating and what you really want to come to at the end of that meal is not somewhere between a six and a 10 which would bring you more towards being painfully full or just having that feeling of uncomfort discomfort so you really do want to be in the category of being satisfied it’s almost like what the Japanese say hara hachi boo eating until you are no longer hungry or until about 80% fullness now the other thing to note is are you eating and this is very common I know it’s a funny picture but it’s to get at the fact of many times we’re eating because of our emotions it’s not because our body requires energy it’s because we’re trying to stuff down emotion or trying to self-medicate with certain foods that will help us to feel blissed out and kind of give us that sense of ease as it relates to an emotion so being physically hungry means actually having a physical sensation in your body that you need to eat so you might feel some hunger pains in the stomach emotional hunger usually comes on the heels of some type of an emotional event and it doesn’t tend to stop even when one is full so checking in with yourself to see whether or not you’re eating because of emotions or because your body is requiring the energy is really key in fact what I noticed with a lot of patients is that they eat because they’re bored so you know that’s not necessarily emotional hunger but you want to make sure that the reason you’re eating is because you need

to have that sustenance so there are lots of different aspects of eating and I see we’ve got about one minute before we go into question so let me just finish this slide here you know even though we’re going to be talking about what to eat and nutrition and I don’t want you to become paralyzed by all of the analysis of the information I think it’s really important to savor to cultivate and to address the art of eating you know I think that many of us have gotten away from enjoying food we’ve really gone down the path of lots of stress eating has become functional sometimes we forget to eat sometimes we overeat because we’re not in tune we’re not mindful eating but by engaging our senses in fact just last night I gave a talk on spices and I’m going to be featuring a spice webinar through harmony hill in 2013 but spices are just one easy thing to start implementing because they connect into our senses which helps to get our digestive tract ready for the meal and actually helps us to better digest the food that we’re taking in so I don’t want us to go through the eating experience in a way that’s not enjoyable so why don’t I pause there since it’s 620 and just open up for any questions that anybody might have Indiana I see Joel Joanne Munson’s raised her hand I don’t know can you unmute her line do you know how to do that yes let me just okay she should be unmuted now can you hear me we can hi Joanne hi actually what I was saying is I’m trying to take notes and you’re going so fast I can’t keep up ah there’s any way to slow down for example I saw a bunch of ours that were about the maintenance of the debt and I thought that’s good information but I couldn’t type fast enough yeah well two things I can slow down but in mind that this you can go as slow as you want if you want to actually watch the recording because we do have a lot of information and all of this will be made available to you at the end through the recording so that might be helpful so you can you know really listen and take notes you can listen to it repeatedly if you’d like excellent thank you sure if anyone else has a question there’s a little hand icon that bar that you can just tap on that and that’s how Joanna was Joanne was able to indicate she had a question while we’re waiting to see if there’s any other questions Deanna I’ll ask what something we talked about last time since sugar is so hard you know bad for us can you say a few things about ways to break that addiction to sugar that some of us they have yes also i want to mention that eric has a question too so oh okay great maybe we should unmute link yeah let me just address your question quickly and then I’ll mute Eric and he can ask his and I do have a separate section on sugar but to speak to sugar addiction which is very very common moving away from the processed forms of sugar and moving into whole food forms of sugar is one way that I tend to do that with patients so and it takes some time it takes about 7 to 10 days to reset your palate so if you can be pretty disciplined for about a week trying to taper off a lot of the processed sugar sources and move into whole food sources like an apple or a banana even though a bananas higher glycemic it has other phytonutrients and other goodies in it that you wouldn’t find necessarily with a product with processed sugar so taking it in stages so if you just take a can of coke and you want to move away from coke moving into something like a easiest drink which is kind of a bubbly drink that has much less sugar and that’s eyes eazy-e and say a brand name there’s there are also other ones like Sevilla which is a bubbly drink as well or you can take some juice with shelter water and put that in there so but I would say just do a slow gradual easing away and you’ll start noticing that even an apple starts to taste really sweet so should we move on to Eric yes absolutely okay Eric hello do you have a cover yes I can I’m

just wondering is it possible to get the slide of this information you will have the recording but not necessarily the the actual slides as a download but you definitely will have the recording and will have the information on those slides okay thank you very much sure and we also have Sarah who has a question I know Sarah hi Jeremy yes I den hi so uh you may be going into this later but Jen Asha my husband was asking over my shoulder um when you have inflammation issues he says well I I know when I you know where my ankle and it’s inflamed but what about other sort of internal inflammation how can you tell if you’ve got inflammation issues in other parts of your body yes that is a very very good question because sometimes we don’t even know that certain things are inflamed one of the common sources of inflammation and again it’s think of rubric color and dollars so looking at anything that’s hot where you have pain in the body there’s swelling there there’s temperature change of some sort that would be kind of the outward sign so let’s imagine that you know typically many people have a lot of issues in the mouth kind of underlying infections in teas and so that’s why going for regular check-ups at the dentist might be a very very good idea in fact there was a study even showing that flossing your teeth every other day and I would hope that people are doing that day but it can help to reduce the amount of inflammation by fifty percent overall marker in the blood called c-reactive protein so really important to be looking and paying attention to things that are painful things that are red things that are swollen and if not necessarily seeing those things looking at changes in your body function so is there a change in your stool habits are you more constipated are you having more diarrhea making sure that you make time for those those annual checkups and visits to assess the functioning of your organs if you’re not noticing anything blatant so I think that those would be some of the the general ways but yeah you know if you’re not experiencing an injury many times it’s not always easy to tell but for many people they’ve got some underlying pain or some some general issues that they’re well aware of is that happy right ok so we’ve got about three more minutes before we head back into the material I had known any other questions so since you’ve got so much material should we just go ahead and get started and then share it as we go through again feel free to just hit the hand button and we’ll address it towards the end how’s that so Indiana that sounds great alright and I know I’m kind of moving through this quickly and you know this is more conversational right whenever we do webinars and again you’re free to listen to this as many times as you’d like afterwards and you can get the video on the harmony hill website so we are talking about making sure that you you stay at your ideal body weight so what i’m doing here is giving you different strategies to enable you to do that more effectively so another really good gauge I learned this from a naturopathic physician in Australia by the name of Damian Christoph who talked about how when you put your two hands together what you learn is that this is essentially about the size of the stomach so if you’re eating than two hands worth at any one meal it’s not that your stomach can’t stretch but you would be potentially overloading your digestive tract so in fact I like this idea so much that I even for myself got a bowl from the store which was round and shaped almost like putting two hands together so that I can better assess when I’m eating at home the amount of food that I’m eating there are also a lot of things in our environment that are going to influence how much we’re eating so if we’re eating mindlessly like if we’re watching television that could make us eat more so when you’re eating in fact I just returned from Taiwan last weekend and what I noticed about how people eat there versus in the u.s. is that when people are eating they’re eating you see them at the table they’re almost not engaged in conversation their head is down there eating their meal you can tell that they’re savoring it that they’re very into the experience and I think in the u.s. we tend to be distracted we might be doing dashboard dining meaning we’re eating in the car

we’re eating at our desk we’re eating in front of the computer so what you may want to do is implement some things to slow you down or to make you more mindful just have some general rules like no eating while you’re watching television you know that’s a real basic one you can also eat with chopsticks that can help you to slow down you’re eating by twenty to thirty percent and that’s if you don’t normally use chopsticks and then also changing your serving ware sizes so even in my household what we did is we moved away from large plates and you’ll notice that even at restaurants plates are becoming larger silverware is becoming gigantic so what if we downscale that and eat from appetizer plates right so you have that under your locus of control in your own household and then if you are at a restaurant you can split meals or you can take things home one wonderful strategy from a patient that I was learning from him was that when he would order something at a restaurant and saw how gigantic the portion was as soon as it arrived to his table he straightaway asked the waitress to Fox half of it up so he would not feel inclined to overeat great so I spent a lot of time on that first one but i think it’s it’s pretty important because again cancer does feed off of excess fat and excess fat so Sarah you asked about what denotes inflammation well typically if somebody’s overweight or obese that already inherently suggests that there is inflammation in the body the the fat tissue itself makes inflammatory cytokines it’s very active material it’s not inert it doesn’t just sit on us it’s very active so by getting ourselves into normal body weight we can also help to reduce some of that inflammation alright so number two is to eat a colorful diet and this is not one I’m going to go into too much because I think that this is pretty intuitive and you know I say here eat the rainbow and what I’d like you to do if you’re really keen on just taking even one of these I’m really sticking to it and this is the one that you feel most inclined towards what I would say is keep track of what you eat on a daily basis so just get a notebook start writing down the things that you’re eating and then take at the end of the day take markers or crayons and just draw a colored line through each of the foods to represent the color of the food and see what colors you might be missing it’s very typical eighty-eight percent of people miss blue purple compounds blue purple things like blueberries things like grapes things like dates or especially when it comes to cancer I think of the berries they’re very they’re loaded with lots of anti-cancer substances so I’m showing on the screen now this is from the Institute of functional medicine so this is a an educational facility that really goes out educates doctors so I’ve used their phytonutrients spectrum to show you how each of the different categories of color are associated with different foods and these foods have certain benefits so let’s imagine that you’re always eating red foods red colored fruits and vegetables well that’ll be very good for certain things a lot of red fruits are anti-cancer a lot of them are anti-inflammatory they protect yourselves but you might be missing some if you’re just focusing on red and you’re not getting yellow you may not be getting the lutein which helps with reducing the incidence of age-related macular degeneration you actually need that yellow compound for the back of the eye for your vision so each of these colors represents not just the pigment and the color but also the function and these these phytonutrients are used in different body systems the third one is to eat a whole foods diet and again I think that this is pretty intuitive too I don’t need to expound on what our whole foods but I thought just for the sake of clarification we should just get this out on the table and make it clear so legumes any type of being if we’re thinking kidney beans red beans black beans white beans gosh there are so many garbanzo beans things like hummus and you know I’m not thinking of a lot of the beans in there processed forms per se but as close to their natural whole form as possible whole grains things that have not been polished like whether

it’s white polished rice where you’ve removed where the food manufacturer has removed the outer layer of brant which provides fiber things like fruits and vegetables so again I think that this is pretty intuitive and many of these foods not always but if you go into your average grocery store you’re going to find many of these Whole Foods hovering at essentially the perimeter of the grocery store okay I’m just noticing here I my phone is a little bit low on battery i’m just going to shift in a second so i am also providing the the Dirty Dozen and the clean 15 so these are foods fruits and vegetables especially if you are focusing on fruits and vegetables as whole foods you want to be sure that you’re getting foods that are organically grown versus conventionally grown so and that doesn’t have to be for all foods there are some foods that may require that more than others so just a second I’m going to okay all right Elaine can you hear me okay I had to unmute yes we can hear you this is fine okay very good sorry for that sorry for having to shift the phone ok so I really like this environmental working groups shoppers guide if you go on their website at ewg or you can just print this off for yourself also at food news org alright the next principle and this one I might spend a little bit more on a little bit more time on and this is looking at plants vs animal sources of fat and protein so being that meat consumption especially red meat consumption is connected to greater rates of certain types of cancers I thought it would be worthwhile to address this so we need fat this is so important and many people think that they shouldn’t eat fat and then it’s going to make them fat but some of these fats are essential so we definitely need to get them in the diet we need them for our brain sixty percent of our brain matter is fat and so that will influence our behavior if we don’t have enough fats in the brain our I house so the the back of the eye the retina needs in order for good healthy vision we need to have certain types of fats in the body everything that you see on the outside of your body the skin and nails primarily is connected to the type of fat that you take in and in fact in some of the early 1940s work with animals when they took fat out of their diet some of the first things that they noticed was scaly skin scaly tail and that their fur was falling out so really important to have fat for the integrity of the skin and the cell membrane we need fat also to absorb fat soluble vitamins so vitamins like vitamin A vitamin D vitamin E and vitamin K and even the beta-carotene the orange colored compound in carrots when you’re eating that if you don’t have a little bit of oil or some type of fat you won’t be absorbing much of the beta-carotene so really important as a vehicle for the absorption of vitamins the nervous system the the actual nerves themselves are coated with a myelin sheath kind of a protective outer layer that is very fat rich so there are certain chronic conditions that are connected to the degradation of that sheath and then you get all kinds of issues and the nerve stopped functioning well what I’m going to focus on is the connection to inflammation specifically so there are certain fats that are anti-inflammatory and certain ones that are a little bit more inflammatory but it’s not that you need to avoid the fats that are inflammatory it’s more important that you balance the ratio between anti-inflammatory and inflammatory fats so what does that mean well let’s just look at this this schematic a little bit here so this is referring to all the different types and classifications of fat you see coming down from the top a division between saturated fat and rated fat and unsaturated fat these fats are typically liquids and oils so they’re liquid at room temperature and

then if you divide those up further you have certain fats that are called polyunsaturated fats and under polyunsaturated fat this is where I want to have a little bit of focus so we have the omega-3 fats and these are thought to be more the anti-inflammatory fats so you’ll see this long name here I cosas pentanoic acid this is also known as EPA if you are taking a no megha three or fish oil supplement chances are it has certain amounts of EPA and that’s what you find from fish and shellfish the other omega-3 fatty acid that’s very good for helping to reduce inflammation is called docosahexaenoic acid or DHA and that’s another one that you’d find in a fish oil supplement EPA and DHA you will also find in the actual food sources so things like fish and some people say well what happens if I don’t eat fish well if you don’t eat fish then you have to make sure that you’re getting some of the the other omega-3 fatty acid which hopefully will convert in your body once you eat it to the EPA and DHA so some of those foods are like flaxseed walnuts rapeseed oil I’m not as big of a fan of the rapeseed but leafy green vegetables and flaxseed flaxseed oil not the flax seed itself because you’d have to actually crush it and expose the oil because that’s on the inside but the flaxseed oil is a good source of that alpha linolenic acid which once you take it into your body it can convert into these other very active very anti inflammatory fats known as EPA and DHA now the problem has been that in our food supply we’ve kind of overdone it on things like corn oil safflower oil and sunflower oil and I would add even in there soybean oil and because of those those four oils we tend to get more in the way of omega-6 fats then we do in the way of omega-3 fats and when we have too much omega-6 to omega-3 this will move the body more towards inflammation if we have more omega-3 or a balanced level of the omega-3 and omega-6 this is a very good thing then we don’t have an out-of-balance inflammatory system now I just mention very quickly before we move on the omega-9 fats these are fats that can be made in the body these fats are things like oleic acid you know things that you get from olive oil or avocados peanuts and almonds the omega-3 and omega-6 these are fats that your body cannot make so you have to get them from food so that’s why we call these essential fatty acids so the omega-3 and omega-6 those fats that are found in those food sources that you see there are essential and it’s not that Omega 6 are bad fats that’s just you want a good balance of the omega-6 to the omega-3 and right now in the US food supply we have way too much in the way of omega-6 so here are some unsaturated oils that you can choose from so the ones that I highlighted in red are ones that we probably get too much of already and it might be good I like lots of variety I think it’s important to shake things up a bit if you by panola make sure you buy organic canola tends to be often GMO so if you buy an organic form of canola that that’s definitely preferred cold-pressed olive oil that has been unfiltered would be my choice and keep in mind that all oils should be away from heat light and oxygen so you might see some other ones on here that are a little bit more esoteric or just not as frequently used things like hemp seed oil walnut oil some of these are more specialty oils and not to be used for cooking per se but more for things like salad dressings or even just to put on vegetables some of the oils like black currant and borage oil evening primrose oil these are oils that are typically used for a specific fatty acid and that fatty acid has been shown to be important in certain skin diseases so these are this is just a picture of the

dietary sources of omega-3 s and again I spoke about those the green leafy vegetables the flaxseed walnuts tend to be a good source and I like the fact that a walnut is shaped like a brain so that it’s kind of a reminder that it contains the good healthy omega-3 s for the brain some eggs are from chickens that have been fed hi omega-3 feed so their eggs tend to be a little bit higher in omega-3s and I would say it’s not too terribly high but yes definitely a better form of an egg because otherwise chickens are very commonly fed corn feed of course you see a fish there and if you’re not grinding up your flax seeds you are not getting the oil in fact I just saw it ready-to-eat cereal yesterday and it they were touting a certain amount of omega-3s in the serving of cereal but these were whole flax seeds so in essence you’re not getting those omega-3 fats because pretty much the flaxseed will stay intact it’s not they’re very small so it’s not easy to really break them to have our digestive tract break them apart alright and now it’s some kind of clothes and talk about what you might expect that i might say which would be to reduce or eliminate refined processed and packaged foods and this is where I say to we stay out of the inner aisles of a grocery store because this is where you’re going to find a lot of things in boxes and styrofoam and plastic in containers of all sorts and this usually denotes some type of processing so harmony hill happens to carry one of my books it’s a small pocket guide and I wrote this because a number of patients were complaining that it’s almost like you have to have a separate education just to read a food label and so I got a design this to be very easy to use in the grocery store flipping through helping to understand is it good to have citric acid in your food what is citric acid so it’s a laundry list of different ingredients a couple of sentences on what it is why it would be in the food and then I provide a rating in a BSE etc so it’s very easy to use and i just thought i would include this because this is where you know the food gets tricky sometimes and i would say you know not only reading your food labels but also your personal care products I’d like to do a whole session at harmony hill next year where we just focus on personal care products things like lotions and shampoos and toothpaste the things of every day used that in some ways we we are ingesting if we have them on our skin so let’s look at a Nutrition Facts label if we’re looking at a processed food here which is macaroni and cheese the Nutrition Facts label gives us lots of information and as you can see starting at the top always looking to see what is the serving size right because you want to be aware of the actual amount that has the nutrition that they’re stating there so what I want you to zoom down to and of course all of this is infirm is very informational and very important for you to know but what I think is really one of the key features and will come up in my next slide is talking about sugar unfortunately for this macaroni and ease if you look at the sugars you see 5 grams just for a visual perspective 4 grams is equal to a sugar cube okay so 4 grams is equal to a sugar cube so looking at this you would say it has a little bit more than a sugar cube in one cup so interesting right that there would be sugars and there might be sugars in this because of also the lactose that might be in the milk that would be contained in this product so that would that’s one disclaimer here if you look under total carbohydrate at 31 that means that this product has lots of starch and starch can also quickly break down in our digestive tract and make its way quickly into the bloodstream calling forth lots of insulin from our pancreas and this is where if we’re constantly eating lots of high-carbohydrate lots of refined foods we start to exhaust our pancreas so to speak and then our body starts to really not recognize that the signal of insulin which brings us back to one of the five key pathways so sugar comes in many forms and I think that if you just have one takeaway and I know that we’re coming to a close here just a

couple of minutes make sure you read your labels carefully for sugar because it does come in in different forms and what you’re going to find is that even healthy products will disguise sugar by calling it evaporated cane juice and you might think well honey that can’t be bad for you but honey is a moderate glycemic impact sweetener and it will be processed in the body very similar in fact I was at a gathering last night and they were talking about well natural sugar is is really important and better than processed sugar well natural sugar what does that mean exactly does that mean raw sugar or brown sugar you know there are lots of different things here so my preference when it comes to baking is to stay close to the whole food form and this speaks to elaine’s question about how do you start weaning yourself off of sugar number one read the labels look to see I mean even your ketchup your peanut butter you’re ready to eat everything is loaded with sugar so by starting to minimize and make better choices from the get-go when you’re at the grocery store and then when you’re baking at home some of the things that I do is I’ll use mashed up banana I’ll use apple juice concentrate to sweeten baked products orange juice concentrate also works well for certain things I might use stevia and stevia is a an herb that does not impact the blood sugar so really important we’re always going to be coming back to these different pathways and we’re going to go into them in different levels within this webinar series when we come back next week we’re going to be talking about toxins and so at that time we’re going to be talking more about the last process here talking about detoxification because that definitely ties into cancer and cancer risk so let me just summarize for you we talked about the five key principles of a cancer prevention diet number one being consumed sufficient calories but not excessive calories you know go again with where your body is rather than your emotions and you know being bored really if you need to eat you know really pay attention to the signals that you’re getting number to eat a colorful diet we talked about the rainbow and all the goodness there from all the different colors number three eat a whole foods diet so foods that are recognizable foods in there their whole form their natural form things like legumes and fruits and vegetables number four emphasized plant and marine sources of fat and protein so we talked about the omega-3 fats versus the omega-6 fats and then finally to reduce or eliminate refined processed and packaged foods and by doing so you’re actually starting to eliminate lots of sugar so these are my books that that harmony hill carries here’s my website and in case you’d like to get in touch with me to talk a little bit more about nutrition and I’d like to open it up again for more questions thanks Deanna if you do have a question just hit the raise your hand I don’t see any new hands up but while we’re waiting for you to raise your hand if you have a question have a couple of questions based on what you’ve just gone through or you mentioned Organic versus conventionally grown foods and I know in an earlier session we were talking about the misperception that organic foods are more expensive than conventionally grown foods do you want to talk a little bit about that well one thing to keep in mind there are some things around organic foods first of all just because they’re organic doesn’t mean that they’re not contaminated with herbicides insecticides and pesticides in fact there was a statistic that came out indicating that thirty percent of organically grown food is contaminated so you also Annette just through distribution of the food and handling so you want to be sure that you wash all of your produce very well one of the other benefits of organic food that I did not mention is that when the fruit or the vegetable or the grain is stressed in their environments because they’re not being given things to ward off insects they actually start to produce different compounds and some of these compounds may be beneficial for humans so you get an added benefit with organic food by having that additional kind of a second level of nutrition there now you’re asking about is organic food necessarily more expensive there are definitely some things that are more expensive it just kind of depends how you look at this because with organic food yes you are

minimizing the toxin load and number two you might be getting some additional good nutrients in that in that food that you might not have otherwise got with a conventionally grown piece of fruit or vegetable so you’re getting an added benefit there and what I’m noticing is that a lot of grocery stores are starting to carry much more moderately priced organic food food and the more you buy the more that the the price will come down overall you know that’s just a basic law of supply and demand so what I would say is too let’s continue to support organically grown produce also with the hope of driving the price down even further so only do they like no we’ve got three questions yeah this is going to say I see please unblock I think we’ve heard from Eric and Sarah already but Mary Ellen is a new hand all right on you Mary Ellen hi mera hai hai um are you are you getting me yes we are here you yes oh good you spoke about the balance between the omega-6 and omega-3 s I think yes yes and I would like to know how much you consider well I know that fat is supposed to be taken in small quantities but just to give an idea of intake on those could you speak to that please well that that’s a very good question however that’s going to depend on a number of different things so exams an example if you were a vegetarian I might be mentioning that you know you may not have a lot of the meat and the other products that would be more in the favor of the inflammatory side right so it really it’s kind of a personalized approach and what I would recommend if you’re not sure where your body stacks up in terms of the amount of omega-3 versus the omega-6 level is if you go to a health care practitioner especially like a naturopathic physician they could take a blood sample and send it to the lab and essentially will tell you straight away how much you have with respect to both of those it’s not about quantity it’s again it’s about the ratio between the two okay and that is that just what’s in the blood or is it intracellular intercellular analysis no it getting a belong in the yeah it’s in the red blood cells so in fact I believe that there’s even a test that you can go online and do yourself I believe it’s called Omega quant Omega quant you might have to google that to find a website i believe it’s about a hundred and fifty dollars to do this test if you are interested but it does it through the the blood I say okay that there is a good correlation between the blood levels and tissue levels I know specifically about the heart because they they have done correlation studies between heart levels and that’s important to note for cardiovascular disease and then looking at the correlation with blood thank you very much Deanna sure thanks for the question so I’ll move to to Eric all right Eric hello I already asked my question oh ok ok all right great Deanna one of the things while we’re waiting for another hand to go up you mentioned with respect to canola oil oil that you do not want a GMO and I wasn’t sure if everyone online knew what a GMO men what that means yes yes thank you for clarifying that GMO refers to genetically modified organism so this essentially refers to the DNA of certain organisms like another plant like let’s just say that if we wanted to make a more hearty tomato we might embed the DNA of a cotton plant into that tomato plant to make it more robust or that DNA from the cotton plant might bring in different features that could make the tomato plant stronger but of course that’s not natural and it is genetically manipulated and there’s some question as

to whether or not that’s a good thing now you might say well it’s a good thing in terms of helping people to have more food or have less waste and have better food for example in India they had there was a project where the rice was genetically engineered to contain certain nutrients that you would not normally get from rice so you could say well that that sounds like a very good thing there are certain other opinions that believe that genetically modified foods might have long-term effects and we just haven’t seen the the population studies extensively we’ve seen a lot of animal studies in fact there’s a wonderful book called genetic roulette by Jeffrey Smith in which he details a number of animal studies showing a lot of reproductive toxicity and infertility in animals that were fed high levels of GMO foods so that on my end I think it’s a little bit concerning and I think if we can avoid them I think that’s a good thing until we get more data but they’re quite ubiquitous in our food supply pretty much eighty to ninety percent of the corn and soy that you buy in the grocery store is genetically modified unless it’s an organically grown or usda organic product in which case it’s one of the criteria is to not be GMO if it’s organic so that’s how you could avoid more GMOs in Europe and the European Union they don’t allow GMOs in their food supply so it’s it’s up to you as a consumer what you choose all I would say is be educated on the subject and you know do lots of reading go to Geoffrey Smith’s website and get a sampling of different opinions well if that’s not an argument for organic I don’t only one full well I think this concludes our session at this point and unless you have any other concluding thoughts or comments I just want to thank everybody for being on the phone tonight and I like this idea of having the QA in between so that we get these questions addressed and again we’re here to serve and to help you so this has been great and I hope that we’ll have all of you on our next week’s webinar as well wonderful well thank you deanna you’re so generous with your time we are so grateful for you know you being able to join us for these webinars it’s it’s such a treat to spend time with you and again a reminder to everybody as you log off tonight you’re going to get a survey and it is anonymous unless you put your name in it so feel free to give us your feedback on what you thought about this evening seminar and if you have any recommendations for us so thank you for thank you everybody will see you next sunday at six up Oh