Breast Cancer Awareness Month - Shop Savvy 5 October 2016

October is Breast Cancer Awareness Month.

It's estimated that nearly one in ten (9%) of cancer can be prevented by a healthier diet.
But there seems to be just SO much information on the internet about what to eat and what not to eat!

So let me summarise the evidence for you nice and neat.

When it comes to diet and cancer prevention, we want to:

Eat mostly whole-foods and minimally processed foods.

Go for 2 fruits and 5 veggies a day.
People who eat more fruit and vegetables have less risk of dying from chronic diseases like heart disease, cancer, and diabetes, compared to those who eat the least amount of fruit and vegetables.
Fruits and vegetables are rich in antioxidants such as flavonoids, carotenoids, vitamins C and E, which can protect DNA from damage.

Enjoy legumes, nuts and seeds daily.
People who regularly eat beans, lentils, and peas have a reduced risk of breast (and prostate) cancer.
Isoflavones (found in soy, peas and beans) can reduce the effect of human oestrogen in the body (high levels of human oestrogen can increase breast cancer risk).

Cut down on red meat and processed meat.
Nitrates and nitrites often used to preserve processed meat are can be converted into cancer-causing chemicals in the bowel.
Red meat and processed meat contains haem, which could irritate/damage cells in the bowel or fuel the production of harmful chemicals by bacteria in the gut.
Cooking meat at high temperatures (e.g. grilling or BBQ) can produce cancer-causing chemicals.

Go for unsaturated fats (in nuts, seeds, fish, and oils such as olive oil) over saturated fats (in meat, dairy, and coconut/palm oil)
People who eat a lot of foods containing fish oils seem to have a lower breast cancer risk than people who only eat small amounts.
Women who consume higher levels of saturated fats have double the risk of breast cancer compared to those consuming the least.



So enjoy plenty of plant-based foods (vegetables, fruits, legumes, nuts and seeds and wholegrains) and go easy on animal foods for best cancer prevention.

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Spring is a great time to start eating lots of fruits and veg and other plant-based foods to help cut cancer risk.
Here are some recipes based on specials available from major supermarkets!

Marinated Cherry Tomato & Herb Salad
I L.O.V.E. the way they cut cherry tomatoes in this recipe! 

Avocado, Lettuce and Walnut Salad with Honey Dressing

Roasted Grapes with Thyme, Fresh Ricotta and Grilled Bread


Roasted Pumpkin with Coriander

Get your roast fix before the weather gets too hot.
The forecast tells us we'll be reaching the 30's by the end of this week!



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Supermarket Specials this week are:
Coles
Cherry Tomatoes 200g pack $2.50.
Australian Herb Punnets or Sleeves 2 for $5.
Australian Hass Avocados 3 for $5.
Australian Baby Cos Lettuce 2 pack $2.50.
Cobram Estate Extra Virgin Olive Oil 750mL $9 each.
Uncle Ben's Microwave Rice 250-300g $2 each.
(Rice Medley is a great combination of brown, red and wild rice to meet your wholegrain target).

Woolworths
Australian Avocados 2 for $5.
Australian Lettuce (variety) 2 for $3.
Australian Walnuts 500g pack $8.
Australian Kent Pumpkin $1/kg.
AUstralian Broccolini 2 for $4.
Australian Blueberries 125g punnet $3 each.
Red Seedless Grapes $6.90/kg.


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References:
How healthy eating prevents cancer. Cancer Research UK.
IARC, Fruits and Vegetables. IARC Handbooks of Cancer Prevention, ed. H. Vainio and F. Bianchini. Vol. 8. 2003, Lyon: IARC

(Read more at http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/diet-facts-and-evidence#1UXfm0KGHsxZAlfr.99)

Agudo, A., et al., Fruit and vegetable intakes, dietary antioxidant nutrients, and total mortality in Spanish adults: findings from the Spanish cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Spain). Am J Clin Nutr, 2007. 85(6): p. 1634-42

Emaus M J et alVegetable and fruit consumption and the risk of hormone receptor-defined breast cancer in the EPIC cohort American Journal of Clinical Nutrition.  2016 Jan.
Merritt M et alNutrient-wide association study of 57 foods/nutrients and epithelial ovarian cancer in the European Prospective Investigation into Cancer and Nutrition study and the Netherlands Cohort Study American Journal of Clinical Nutrition.  2016 Jan.
World Cancer Research Fund/American Institute for Cancer Research, Food, nutrition, physical activity and the prevention of cancer: a global perspective. 2007, Washington DC: AICR



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