A Brave New Chili

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Our Health-e-Recipe for Chili with Walnuts is a one-pot recipe that shows how substituting healthier ingredients in standard recipes opens up delicious new worlds of taste.

In our healthy chili, walnuts are just the beginning, adding crunch and healthy omega-3 fats to cholesterol-lowering olive oil. Besides onion, brightly colored vegetables like carrot and yellow pepper offer protective compounds: antioxidants beta-carotene and vitamin C, as well as some potassium. Red kidney beans full of fiber and folate, tomatoes supplying the phytochemical lycopene and green parsley, rich in flavonoids, round out the chili. It’s also low in saturated fat thanks to ground turkey breast being substituted for the usual ground beef.

You’ll find similar one-pot meals that incorporate lots of cancer-fighting plant foods and less red meat in our popular New AmericanPlate brochure. Click here to subscribe to weekly Health-e-Recipes.

Low Impact Activity – High Impact on Cancer Survivorship

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We’ve known about the importance of physical activity in lowering risk for several cancers – in fact, AICR recommends at least 30 minutes of moderate physical activity daily, working up to 60 minutes for more protection.

But now there are physical activity recommendations for cancer survivors as well – to improve well-being and perhaps lower the risk of recurrence.  You can read more about the published report and the recommendations for breast cancer survivors here.  The bottom line is that patients and survivors should avoid inactivity.

Getting active may seem more difficult if you experience joint pain, but fortunately it is possible to achieve your minimum 30 minutes of physical activity with low impact activities.  Our Coach’s Corner article in this week’s eNews discusses low impact activities and offers some specific things you can do without putting more stress on your joints.

Low impact doesn’t mean you aren’t working hard.  It just refers to the impact your movements have on your joints.  You’ll still work up a sweat and get your heart rate up and experience the benefits of physical activity.

For more information on getting started, check out AICR’s newest brochure Start Where You Are.

Fish Oil: Fighting Cancer or Promoting It?

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There are plenty of health benefits to eating fish, with one being the heart-health effects of fish oil. So it’s not surprising that researchers are studying fish oil related to cancer.  Two recent studies on the topic appear mixed but the bottom line is the same: fish is healthy.

The most recent study on fish oil and cancer, published this month, is an animal study. Researchers found, unexpectedly, that mice given high doses of fish oil got severe colitis and colon cancer.  The fish oil was enriched with DHA, one of the omega-3 fatty acids in fish oil that studies point to as heart healthy.

The study was published in Cancer Research and you can read the abstract here.

But it was only in July that a study reported fish oil may reduce the risk of breast cancer. In that study, researchers were looking at several supplements women commonly take for menopause symptoms. After looking at the 10-year average use, women who consumed the most fish oil from either supplements or fish had a lower risk of breast cancer.  (black cohosh, dong quai, soy, or St. John’s wort was not linked with breast cancer risk.)

You can read this study abstract here.

At the end, both studies agreed with AICR’s recommendation for Cancer Prevention: Right now, research does not support individuals consuming supplements for cancer prevention.

More is not always better.

In general, AICR recommends people getting their cancer-protective nutrients and other compounds from food. (The American Heart Association also recommends taking in fish oil from fish, not supplements.)

For some fish recipes, visit the AICR Test Kitchen and search for fish.