Salmon Serves Up Omega-3s

seafood plateSweet, spicy and savory flavors team up in this week’s Health-e-Recipe for Sesame Salmon.

Salmon ranks high among fish with the most omega-3 fatty acids, healthy fats found to be heart healthy. Omega-3s are also being studied for their potential to prevent breast cancer, making this recipe timely for National Breast Cancer Awareness Month. Albacore tuna, sardines and trout also have plenty of omega-3s, as do walnuts and leafy greens.

Wild-caught Pacific salmon is a good choice and rated on seafood watch lists to be among the least likely to contain toxins from pollutants. In this recipe, we add fresh ginger and garlic – both rich in anti-inflammatory and cancer-fighting phytochemicals. Sesame seeds, too, contain healthy monounsaturated fats.

Good pairings for this delicious entrée are carrots sliced into match-stick pieces and steamed snow peas or spinach.

Find more delicious cancer-preventive recipes by visiting the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


Eggplant Parmesan Makeover

cheesy-eggplant-casserole sm photoPreventing breast cancer and its recurrence means eating a healthy diet and maintaining a healthy weight, researchers advise. But that doesn’t mean you have to live on celery. Our Health-e-Recipe for Cheesy Eggplant Casserole is a satisfying yet low-calorie version of an Italian favorite.

Eggplants and mushrooms both have a texture that is dense enough to substitute well for meat. In this dish, they are combined with scallions and onions, bell pepper, garlic and tomatoes—the healthy ingredients of many delicious Italian dishes.

All of these vegetables contain phytochemicals and the tomatoes contribute vitamin C and antioxidant lycopene. This phytochemical may protect against prostate cancer and is now being studied for possible breast cancer protection as well.

The best part, however, is that the many protective compounds we get from eating a mix of different vegetables reinforce each other’s anti-cancer benefits, according to AICR/WCRF’s report and its updates.

Cheese supplies protein and calcium in this dish. Since the vegetables have so few calories, it’s possible to use moderate amounts of low-fat versions of cottage cheese and mozzarella. Enjoy this hearty, delicious dish as part of a cancer-fighting diet during National Breast Cancer Awareness Month.

Find more cancer-preventive recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.

 


No Matter Your Weight, Daily Walk Reduces Breast Cancer Risk

Research already shows that physical activity reduces the risk of postmenopausal breast cancer. Now a new study attempting to better understand this link has found that walking for an hour a day reduces a woman’s risk, regardless ofcanstockphoto10804685_walking your weight, estrogen use or other factors linked with increased risk.

The study was published in Cancer Epidemiology, Biomarkers & Prevention.

As previous research has shown, this study found that more activity offers more protection for postmenopausal breast cancer.

For the study, researchers gathered data from almost 74,000 women who were ages 50 to 74 when they enrolled 19 to 20 years ago. At the start, the women answered questions about their activity habits, weight, hormone use and other risk factors. They updated the information periodically until the study ended in 2009. By that time, 4,760 women were diagnosed with breast cancer.

Almost one of every ten women reported they were not active at all. Almost half said walking was their only recreational activity. Continue reading