Prevent Prostate Cancer with These Healthy Recipes
Prevent Prostate Cancer with These Healthy Recipes Diets & Nutrition
See also: Photo by Marc Ohrem-Leclef/Gallery Stock A diet high in fruits, vegetables and whole grains can ward off prostate cancer. Demark-Wahnefried says that men concerned about prostate health should follow the general guidance of the (ACS) for eating to reduce cancer risk:
A diet high in fruits, vegetables and whole grains Avoid fats, refined grains and sugars Maintain a healthy body weight
That last point is key. "Probably the most important thing for men concerned about prostate cancer is ," Demark-Wahnefried says. "The data show clearly that overweight men whose is 30 or above are 34 percent more likely to get aggressive prostate cancer" than men whose BMI is below that range, she says.
Researchers continue to explore whether certain foods and nutrients have an exceptional impact on prostate cancer. pioneer Dr. Dean Ornish says his studies have confirmed that lifestyle changes similar to those he recommends to reverse — including a vegan diet and regular exercise — have been found to slow the growth of some prostate cancers. An ACS report on prostate cancer risk factors contains similar findings. "Men who eat a lot of or high-fat dairy products appear to have a slightly higher chance of getting prostate cancer," it notes. "These men also tend to eat fewer fruits and vegetables. Doctors are not sure which of these factors is responsible for raising the risk."
Additional ACS studies are under way to test whether compounds in tomatoes (called ) and in soybeans (called isoflavones) may help prevent prostate cancer. Other useful foods include pomegranate juice, which may slow the rise of PSA levels (the tumor marker measured in blood tests) in men after prostate cancer surgery or , and flaxseed, which may slow the rate at which prostate cancer cells multiply in men with early prostate cancer.
Demark-Wahnefried led a phase II research study on the effects of ground flaxseed on prostate cancer growth rates that showed promise and resulted in significantly lower tumor proliferation rates. "Am I ready to say, 'All men should take flaxseed?'" she asks. "Not at this point in time — it was one trial. We need more studies."
Certain supplements may also have an effect on prostate health. in a man's diet — more than 1,200 milligrams per day — can increase the risk of developing aggressive prostate cancer, Demark-Wahnefried noted. According to her, men "should rely on food, not supplements, as a source of calcium as much as possible." But she cautioned that men should not cut back too much on calcium, which is essential to maintaining bone health, especially as they age.
"People are always after the magic bullet, and thinking they're going to be helped," she says. "It's easy to take a supplement, and it's not so easy to lose weight. But is important — not only for prostate cancer, but for protection against heart disease and improving overall health."
Broccoli Caesar Salad
2 cups broccoli florets (steamed for 2 minutes) 1 tablespoon chopped fresh garlic 1 lemon (juice) 1 tablespoon lemon zest 1/4 teaspoon red chilies 1 tablespoon olive oil or lemon olive oil 1/4 teaspoon large crusty sea salt 2 tablespoon Parmesan or Romano Cheese 1 tablespoon herb bread crumbs Garnish: shaved parmesan (optional)
1. Prep all ingredients to above specifications.
2. Toss in a bowl and serve chilled.
3. Garnish with shaved parmesan.
Creamy Spinach and Lemon Soup 8 cups chicken or vegetable broth 1/2 cup arborio rice 1/4 cup lemon juice 1 tablespoon lemon zest 1/2 cup egg whites 1 cup fresh spinach, chopped white pepper to taste
sea salt to taste
1. Place broth, rice and lemon zest in a soup pot on a low flame.
2. Bring to a boil, turn down to a simmer and cook until rice is soft (about 25 minutes).
3. Cool.
4. In a blender or a food processor, puree soup with lemon juice.
5. Slowly add in egg whites while blending.
6. Place back in soup pot. Bring to a simmer and heat.
7. Add chopped fresh spinach, stir and heat about 3 minutes.
8. Season with sea salt and white pepper.
Turkey Cobb Salad A play on the traditional high-fat Cobb. Use your favorite dressing: Thousand Island, Ranch or Vinaigrette. 1 pound turkey breast (small dice; you can buy store bought or roast a turkey breast yourself) 2 cups shelled soybeans (blanched) 2 tomatoes (diced) 8 eggs (hard boiled; use whites only and dice) 8 strips vegetarian, turkey or tempeh bacon (cooked crisp and small dice) 2 avocados (diced) 1 head romaine lettuce (washed and chopped) 1/4 head red cabbage (washed and chopped)
1. Mix cabbage and romaine together. Set aside in refrigerator.
2. Prep all ingredients according to above specifications.
3. Place lettuce mix on plate.
4. Line each ingredient in vertical lines.
5. Serve with your favorite low-fat dressing. Turkey and Chicken Meatloaf cooking spray or 1 tablespoon olive oil 1 pound ground white meat turkey 1 pound ground white meat chicken 1 onion julienned 2 carrots julienned 1/2 cup egg whites 3/4 cup organic ketchup 1/4 cup tamari soy sauce (low sodium) 1 tablespoon poultry spice 1 teaspoon fresh thyme, chopped 1 teaspoon granulated garlic 1 teaspoon granulated onion 3/4 cup rolled oats to taste sea salt to taste ground black pepper 1/4 cup organic ketchup or marinara sauce for top of meatloaf
1. Sauté onions in cooking spray or olive oil cook about 5 minutes or until clear.
2. Add carrots, sauté 1 minute and remove from heat.
3. Place all other ingredients in a bowl.
4. Add onion mixture.
5. Blend well.
6. Place mixture in a loaf pan lined with parchment paper.
7. Top with ketchup.
8. Score diagonally, crisscross using a paring knife.
9. Bake at 350 degrees about 1½ hours or until 170 degrees when using a meat thermometer.
Baby Potato Cakes With Smoked Salmon
5 baking potatoes (peeled and cut lengthwise) 1 onion (peeled) 1 tablespoon organic flour 2 egg whites 1 teaspoon baking powder 1/4 teaspoon sea salt pinch black pepper olive oil or canola cooking spray 1/4 cup fresh chives (snipped) 1/2 cup nonfat Greek yogurt 1/2 pound smoked salmon
Work quickly so that peeled potatoes do not turn dark.
1. Either grate potatoes and onion in a food processor or by hand.
2. Place in a bowl and add egg whites, flour, baking powder, sea salt and pepper. Mix well.
3. Spray a griddle or a large sauté pan with cooking spray. (If using a pan, keep the flame low.)
4. Add mix as you would for pancakes. Make them the size of a silver dollar.
5. Let the cake become golden on one side and then flip over. Place on a cookie sheet sprayed with cooking spray.
6. Finish pancakes in a 350 degree oven, cooking about 20 minutes. (These can be frozen, thawed and heated when ready to use.)
7. Serve with a dapple of nonfat Greek yogurt or soy sour cream, a sprinkle of fresh chives and a strip of smoked salmon. Raspberry Chocolate Walnut Groovy Blondie 1 1/2 cups all purpose flour 1/2 cup oats 1 teaspoon baking soda 1/4 teaspoon sea salt 1 cup organic light brown sugar 1/2 cup orange olive oil 1 teaspoon orange zest 3/4 cup egg substitute 1 teaspoon vanilla extract 1/2 cup walnuts 1/2 cup dark chocolate chips 1 cup raspberries
1. Sift flour, sugar, baking soda and sea salt.
2. Add oats to sifted dry ingredients.
3. Mix olive oil, vanilla and egg substitute and set aside.
4. Place dry ingredients in the bowl of an electric mixer.
5. Slowly add wet ingredients. Mix on low speed for 2 minutes.
6. Scrape down sides.
7. Add chocolate chips, orange zest and walnuts. Mix for 30 seconds.
8. Fold in raspberries by hand.
9. Bake at 350 degrees in a 9x9 square pan for 25-30 minutes.
10. Let cool.
11. Cut into squares.
12. Serve with your favorite chocolate sauce or fat-free frozen yogurt, berries and a sprig of fresh mint. Also of interest: Featured AARP Member Benefits See more Health & Wellness offers > See more Magazines & Resources offers > See more Restaurants offers > See more Vision Benefits offers > Cancel You are leaving AARP.org and going to the website of our trusted provider. The provider’s terms, conditions and policies apply. Please return to AARP.org to learn more about other benefits. Your email address is now confirmed. You'll start receiving the latest news, benefits, events, and programs related to AARP's mission to empower people to choose how they live as they age. You can also by updating your account at anytime. You will be asked to register or log in. Cancel Offer Details Disclosures
How You Can Eat For Prostate Health
A healthy lifestyle is the first line of defense
An estimated one in in six American men will get in their lifetime — a risk that increases with age — making it the second-most common cancer in men after . But a growing body of evidence indicates that a healthy diet and exercise can ward off cancer in general and prostate cancer in particular, says nutrition expert Wendy Demark-Wahnefried, Ph.D., Associate Director of the Comprehensive Cancer Center at the University of Alabama at Birmingham.See also: Photo by Marc Ohrem-Leclef/Gallery Stock A diet high in fruits, vegetables and whole grains can ward off prostate cancer. Demark-Wahnefried says that men concerned about prostate health should follow the general guidance of the (ACS) for eating to reduce cancer risk:
A diet high in fruits, vegetables and whole grains Avoid fats, refined grains and sugars Maintain a healthy body weight
That last point is key. "Probably the most important thing for men concerned about prostate cancer is ," Demark-Wahnefried says. "The data show clearly that overweight men whose is 30 or above are 34 percent more likely to get aggressive prostate cancer" than men whose BMI is below that range, she says.
Researchers continue to explore whether certain foods and nutrients have an exceptional impact on prostate cancer. pioneer Dr. Dean Ornish says his studies have confirmed that lifestyle changes similar to those he recommends to reverse — including a vegan diet and regular exercise — have been found to slow the growth of some prostate cancers. An ACS report on prostate cancer risk factors contains similar findings. "Men who eat a lot of or high-fat dairy products appear to have a slightly higher chance of getting prostate cancer," it notes. "These men also tend to eat fewer fruits and vegetables. Doctors are not sure which of these factors is responsible for raising the risk."
Additional ACS studies are under way to test whether compounds in tomatoes (called ) and in soybeans (called isoflavones) may help prevent prostate cancer. Other useful foods include pomegranate juice, which may slow the rise of PSA levels (the tumor marker measured in blood tests) in men after prostate cancer surgery or , and flaxseed, which may slow the rate at which prostate cancer cells multiply in men with early prostate cancer.
Demark-Wahnefried led a phase II research study on the effects of ground flaxseed on prostate cancer growth rates that showed promise and resulted in significantly lower tumor proliferation rates. "Am I ready to say, 'All men should take flaxseed?'" she asks. "Not at this point in time — it was one trial. We need more studies."
Certain supplements may also have an effect on prostate health. in a man's diet — more than 1,200 milligrams per day — can increase the risk of developing aggressive prostate cancer, Demark-Wahnefried noted. According to her, men "should rely on food, not supplements, as a source of calcium as much as possible." But she cautioned that men should not cut back too much on calcium, which is essential to maintaining bone health, especially as they age.
"People are always after the magic bullet, and thinking they're going to be helped," she says. "It's easy to take a supplement, and it's not so easy to lose weight. But is important — not only for prostate cancer, but for protection against heart disease and improving overall health."
Broccoli Caesar Salad
2 cups broccoli florets (steamed for 2 minutes) 1 tablespoon chopped fresh garlic 1 lemon (juice) 1 tablespoon lemon zest 1/4 teaspoon red chilies 1 tablespoon olive oil or lemon olive oil 1/4 teaspoon large crusty sea salt 2 tablespoon Parmesan or Romano Cheese 1 tablespoon herb bread crumbs Garnish: shaved parmesan (optional)
1. Prep all ingredients to above specifications.
2. Toss in a bowl and serve chilled.
3. Garnish with shaved parmesan.
Creamy Spinach and Lemon Soup 8 cups chicken or vegetable broth 1/2 cup arborio rice 1/4 cup lemon juice 1 tablespoon lemon zest 1/2 cup egg whites 1 cup fresh spinach, chopped white pepper to taste
sea salt to taste
1. Place broth, rice and lemon zest in a soup pot on a low flame.
2. Bring to a boil, turn down to a simmer and cook until rice is soft (about 25 minutes).
3. Cool.
4. In a blender or a food processor, puree soup with lemon juice.
5. Slowly add in egg whites while blending.
6. Place back in soup pot. Bring to a simmer and heat.
7. Add chopped fresh spinach, stir and heat about 3 minutes.
8. Season with sea salt and white pepper.
Related
Turkey Cobb Salad A play on the traditional high-fat Cobb. Use your favorite dressing: Thousand Island, Ranch or Vinaigrette. 1 pound turkey breast (small dice; you can buy store bought or roast a turkey breast yourself) 2 cups shelled soybeans (blanched) 2 tomatoes (diced) 8 eggs (hard boiled; use whites only and dice) 8 strips vegetarian, turkey or tempeh bacon (cooked crisp and small dice) 2 avocados (diced) 1 head romaine lettuce (washed and chopped) 1/4 head red cabbage (washed and chopped)
1. Mix cabbage and romaine together. Set aside in refrigerator.
2. Prep all ingredients according to above specifications.
3. Place lettuce mix on plate.
4. Line each ingredient in vertical lines.
5. Serve with your favorite low-fat dressing. Turkey and Chicken Meatloaf cooking spray or 1 tablespoon olive oil 1 pound ground white meat turkey 1 pound ground white meat chicken 1 onion julienned 2 carrots julienned 1/2 cup egg whites 3/4 cup organic ketchup 1/4 cup tamari soy sauce (low sodium) 1 tablespoon poultry spice 1 teaspoon fresh thyme, chopped 1 teaspoon granulated garlic 1 teaspoon granulated onion 3/4 cup rolled oats to taste sea salt to taste ground black pepper 1/4 cup organic ketchup or marinara sauce for top of meatloaf
1. Sauté onions in cooking spray or olive oil cook about 5 minutes or until clear.
2. Add carrots, sauté 1 minute and remove from heat.
3. Place all other ingredients in a bowl.
4. Add onion mixture.
5. Blend well.
6. Place mixture in a loaf pan lined with parchment paper.
7. Top with ketchup.
8. Score diagonally, crisscross using a paring knife.
9. Bake at 350 degrees about 1½ hours or until 170 degrees when using a meat thermometer.
Baby Potato Cakes With Smoked Salmon
5 baking potatoes (peeled and cut lengthwise) 1 onion (peeled) 1 tablespoon organic flour 2 egg whites 1 teaspoon baking powder 1/4 teaspoon sea salt pinch black pepper olive oil or canola cooking spray 1/4 cup fresh chives (snipped) 1/2 cup nonfat Greek yogurt 1/2 pound smoked salmon
Work quickly so that peeled potatoes do not turn dark.
1. Either grate potatoes and onion in a food processor or by hand.
2. Place in a bowl and add egg whites, flour, baking powder, sea salt and pepper. Mix well.
3. Spray a griddle or a large sauté pan with cooking spray. (If using a pan, keep the flame low.)
4. Add mix as you would for pancakes. Make them the size of a silver dollar.
5. Let the cake become golden on one side and then flip over. Place on a cookie sheet sprayed with cooking spray.
6. Finish pancakes in a 350 degree oven, cooking about 20 minutes. (These can be frozen, thawed and heated when ready to use.)
7. Serve with a dapple of nonfat Greek yogurt or soy sour cream, a sprinkle of fresh chives and a strip of smoked salmon. Raspberry Chocolate Walnut Groovy Blondie 1 1/2 cups all purpose flour 1/2 cup oats 1 teaspoon baking soda 1/4 teaspoon sea salt 1 cup organic light brown sugar 1/2 cup orange olive oil 1 teaspoon orange zest 3/4 cup egg substitute 1 teaspoon vanilla extract 1/2 cup walnuts 1/2 cup dark chocolate chips 1 cup raspberries
1. Sift flour, sugar, baking soda and sea salt.
2. Add oats to sifted dry ingredients.
3. Mix olive oil, vanilla and egg substitute and set aside.
4. Place dry ingredients in the bowl of an electric mixer.
5. Slowly add wet ingredients. Mix on low speed for 2 minutes.
6. Scrape down sides.
7. Add chocolate chips, orange zest and walnuts. Mix for 30 seconds.
8. Fold in raspberries by hand.
9. Bake at 350 degrees in a 9x9 square pan for 25-30 minutes.
10. Let cool.
11. Cut into squares.
12. Serve with your favorite chocolate sauce or fat-free frozen yogurt, berries and a sprig of fresh mint. Also of interest: Featured AARP Member Benefits See more Health & Wellness offers > See more Magazines & Resources offers > See more Restaurants offers > See more Vision Benefits offers > Cancel You are leaving AARP.org and going to the website of our trusted provider. The provider’s terms, conditions and policies apply. Please return to AARP.org to learn more about other benefits. Your email address is now confirmed. You'll start receiving the latest news, benefits, events, and programs related to AARP's mission to empower people to choose how they live as they age. You can also by updating your account at anytime. You will be asked to register or log in. Cancel Offer Details Disclosures