Hopefully more and more we're finding that people are recognizing the
importance of nutrition and physical activity in terms of preventative
measures for cancer. I don't think that's the way it used to be but I'm thinking
it's moving in that direction.
I'm hopeful that particularly in terms of prevention of cancer we're
going to start to see this trend.
I do think that it's a big player in cancer prevention. I do. I think that
lifestyle in general, if we took a little bit more time and paid more
attention to our lifestyles, our quality of life, our stress levels, how much we're
moving our bodies, and what we put into our body is absolutely... I think we would
see a big difference in terms of reducing risk for cancer and other
chronic diseases.
I think that we have become an incredibly sedentary culture. The more
ways we can find other things to do our grocery shopping,
our vacuuming, our you know daily tasks we're finding ways to not move, we're
finding ways to make our world more convenient and that just happens to mean
that we're sitting more as a result of that, we're more digitalized, we're on our
phones, we're on our iPads and these behaviors tend to be more doable when
you're not moving. So certainly physical activity and how
much more moving our body over the course of the day I think is a huge part
as well. As I mentioned before stress. I think stress levels.. I think we're a
very hurried, very stressed culture and we're moving so quickly and I think
that is also a burden and potentially a cause of inflammation in our bodies when
we're so wound tight and we're so stressed and we're spread so thin we
have so many obligations, our kids are playing so many sports and involved in
so many different activities that quality time for families family units
is sparse and some of it has to do with the fact that I think a lot of
parents, a lot of families, are having to work so hard to sustain a family so it's
not necessarily all by choice but the culture that we live in and the demands
of the culture that we live in are in themselves creating a lot
of stress. So stress, exercise, absolutely nutrition and then of course our
environment and what we're doing to our environment and what we're breathing in,
what we're drinking. All of these things I think play a part in increasing risk.
I certainly can't speak outside of my scope of practice in terms of technology
and the development of cancer or other diseases but of course I see and hear a lot of my patients or a lot of my clients ordering their food online
...having their food delivered from grocery stores online, not cooking their
own food nearly as much because it's so much easier to purchase something using
an app, it's so much easier having something delivered or having your
groceries sent to you... convenience foods all of those things technology has
allowed us to streamline all of that and if you think... if we couple that with
having a stressed lifestyle then it's a perfect marriage, that's
a perfect union of being so fried and exhausted that you can't move to go get
your own food.
Low nutrient quality, high calories!
Well, I think that using the word processed foods there's kind of a
continuum. So we have foods that are heavily processed which look very unlike
the original food source. So we can look at corn and we can look at corn pops or
some other kind of very sugary cereal that at one point was corn so
those are kind of the two ends of the spectrum we can look at. Maybe a corn
tortilla or canned corn which is going to be a processed food...
it's that corn that's been processed a couple of times but it's going to be
less processed and still have a little bit more nutrition than that sugary
cereal so I like to kind of flesh out the different types of processed foods.
So not all of them are evil but the more processed food is typically the less
nutrition it has, typically the more calories, the more added sugar or more
added fat to make it palatable. These foods typically end up being cheaper too
and so for people that don't have a lot of money these are easy to afford they
have low nutrition, high calories. It's a bad combination.
I don't think very honest. I think that there are nutrition and food trends that
exist and as soon as a manufacturer or a food company catches wind of that trend
or that fad or that popular nutrient of the year or month they know that people
are interested in that and they're going to somehow find a way to either add that
to their product. Cereals for example... you'll see some cereal saying up there
"high in protein"... well cereals are mostly grain. They're
supposed to be mostly whole grains, carbohydrate, fibre. So to see a cereal
say that it's high in protein doesn't quite make sense to me. Also sometimes
you'll see yogurts that say that they have fiber and I think yogurts aren't
supposed to have fiber. They're naturally not fiber containing but because
consumers are saying "Oh I can get my protein and look I can get my fibre and
that's good for me too", that product might sell more than a plain yogurt that
doesn't have anything fancy on it that may be from a local farm or a smaller
farm. So it's interesting, it's very influential what big companies put
on their products.
Well I don't know about "checking" the products because I think if there was an
institution that would check the products they would find that it has
what it says it has because if they're adding protein they probably added some
kind of you know protein powder or some kind of protein additive....
Perhaps there can be a set of rules, for example, if you're going to put protein on the box that protein has to be at least 30%
Sure, absolutely! And they do have some
regulations in terms of saying something as a good source, a high source, so they
have regulations in terms of how good of a source something can be but to your
point sure, you know, unless maybe this product is a naturally
occurring protein source, naturally occurring fibre source, maybe that's
something that would be really interesting to say. You know you can't
fluff up your product by saying it has this particular nutrient or
micronutrient or macro nutrient in it for it to sell if that's really not
organically what that product is. I think that would be fair.
I would much rather people consume plant foods if they can't afford organic, that
they get those foods in rather than avoid them because they can't afford them. The
phytochemicals and phytonutrients that are in these foods are more potent and
are more important to me than the potential for getting some pesticides.
By washing we can remove some of that and that's what I hope that people do..
is that they don't avoid them because of fear that they're inorganic and
therefore more risky to consume. They're more at risk for consuming more
processed foods and avoiding fighting nutrient-rich Whole Foods.
For the most part supplements are not necessary. If we are promoting a varied
whole food diet, it's not necessary to have supplementation. Depending on how
restrictive your diet is if you're a vegan you're probably not getting enough
B12 and that might be a supplement that you want to include. Also vitamin D is a
supplement that depending on the amount of your sun exposure and hopefully
you're using sunscreen so you're not getting too much sun exposure but if
you're not getting any sun exposure or very limited with sunscreen or depending
on where you live or how covered up you are you could be deficient in vitamin D as well.
So we want to make sure people's levels of vitamin D are in the adequate range.
Of course I think it's important what people are putting into their bodies
during treatment and prior to treatment and after treatment and I think that
fortunately a lot of institutions have recognized the importance of having
dietitians on board to make sure that patients are getting an accurate message
that maintaining a healthy weight, whether we're looking at preventing
excess weight loss, going through treatment or preventing excess weight
gain, going through treatment nutrition matters and we can do both of those
things by eating mostly whole foods, mostly plant-based and that's what we
recommend for whether it's a breast cancer patient or it's a pancreatic or
any cancer patient those recommendations are going to be the same.
I think that the World Health Organization, their recommendations to
reduce red meat consumption is on point with the amount of evidence that we have
so to reduce consumption of red meat I think is a good idea and we tell our
patients to not eat or to very much limit processed meat so salami, polony
sausages, just because of the amount of preservatives that are in those meats,
the amount of sodium that's in those meats, that's believed to be at least one of
the potential reasons there's increased risk when people consume a lot of those foods.
Well I speak about dairy products the same way that I speak about other
meat products, is that my preference is people vary their protein sources so
they're not getting over consumption or they're not over consuming any one type
of protein. I think that doing unsweetened and as natural dairy
products as possible, if you're going to choose dairy products, is a good idea so
doing the unsweetened less processed sources... Just like there's a
continuum of processed other foods, there's a continuum of processed dairy
foods so you can find a local plain dairy yogurt or a plain cottage cheese
or something like that that still has quite a bit of nutrition in it
and we can find a drinkable yogurt that has you know maybe 10 teaspoons of sugar
in it and much less protein so there's still a continuum of quality with a lot
of these things including dairy so choose a better quality dairy
if you are going to eat it
The easiest way to define it is can you identify what you're eating, meaning can
you tell me what is in the food that you're eating so for example there might
be an apple based or an apple flavored breakfast bar or energy bar and likely
very few people could tell me what all is in that product. There's maybe 15 - 20
different ingredients and so most people would not be able to identify that
product. I would argue that's not a whole food. If you were to do an apple chopped
up in a bowl full of oats that you cooked, put some cinnamon on it, maybe a
little bit of honey... you now have an apple based oat breakfast but you can
identify everything that's in it...that's a whole food
So foods that remain shelf-stable for a really long time, packaged foods that
remain shelf stable for a long time typically have a lot of stuff added to
them whether it's trans fats or other preservatives to keep them staying you
know "fresh" if you will, using that word in quotes, for a longer period of time... so
less processed foods tend to go bad or tend to spoil more quickly... so based on
storing them... an easy way for a particularly produce, fresh and frozen
vegetables... frozen are just as good in terms of nutrition so to
have frozen veg and fruit.. if people say I would buy more of this but it goes bad
too quickly, to do the frozen versions they're just as nutrient rich as the
fresh so that argument goes out the door!
So I think that's going to be relative and I think it depends on, you know,
someone's own personal genetic profile but to say that doing other things -
lifestyle changes - are a lost cause...I don't believe that's the case. I think that,
you know, cancer is one thing, heart disease, diabetes, other inflammatory diseases...
they all can be influenced by our lifestyle, by how we eat, by how we move
our bodies and so I do think that lifestyle is an incredibly potent tool
and I don't think blaming this all on our genes is a smart idea.
I think it's throwing in the towel!
Sure yeah if we look again at stress levels, you know, what what paths did they
choose that were different in terms of stress, managing stress and again how are
they moving their bodies, where did they live, what was their environmental
exposure and what was their nutrition?
So CBD oil is what I'm assuming you're referring to, I think there is some
really interesting research and interesting connections between that and
reducing cancer, the risk of cancer. I don't know enough about it to speak about it
but I think to stay tuned because I think we're going to get more
information and that's going to become more of
an attractive option for people but at this point I don't know enough about it to speak about it.
Start being able to identify more of the food that you're eating. Know what you're
putting in your mouth. More of the time than you do right now. So wherever you
are right now, tomorrow see if you can incorporate more foods that you can
identify, more plant-based foods. Again if you don't have time and and your fresh
fruits and vegetables are spoiling, your whole grains are spoiling, remember that
you can do frozen... you can keep them in the freezer and they are just as
nutritious so starting there doesn't have to be expensive either.
Lean proteins like eggs, beans, nut butters.. these are all inexpensive ways to move
more towards lean proteins... Beans, canned beans are inexpensive and a great source
of protein so little changes that are inexpensive don't take a lot of time..
Little changes can make a big deal that can add up.
That's not true at all. It's not true at all. That's what people that love meat
say and are terrified of giving up meat but it's also what people that eat meat
say when they don't understand that eating plant-based proteins can actually
be very satisfying so I think they're thinking if they go from... if they stop
eating meat.. they have to eat salads all day long and they're not going to have
that satisfied sated feeling you absolutely can get that from a
vegetarian diet. And maybe they don't have to become vegetarian maybe it's a
matter, in terms of improving their health, opting in some plant-based
proteins a few times a week so having a vegetarian evening or two during the
week when before it was always meat those small changes can be impactful.
Find a good recipe for a vegetarian dish or an Indian dish or an Asian dish
that has either edamame or has beans or has you know lentils.. these are
protein sources and they absolutely amount to protein in your body when you
consume them so it's not that they are that less in terms of quality, that
they're not going to actually attribute to your your lean protein.
So for children and I believe also for adults
there's food exposures. You have to give your palate a chance to change and
adjust and identify new flavors so it's doable. It's possible. I think it's
probably the same as with children... 12 to 14 food exposures before a new flavor
can be understood or appreciated so they have to try and stick with it.
I think so. I mean when we look at how the brain responds to eating
certain foods, processed foods, really sugary or refined foods,
it absolutely lights up our brain, it affects our dopamine receptors
the receptors that also light up and get excited when we consume drugs so I do
believe that food addiction - our being addicted to certain foods - is a thing for
some people and there is also maybe a continuum there as well, that some people
are more kind of hooked or are more likely or more prone to crave and
desire those foods and kind of get hooked on them and rely on them.
I'd say high sugar foods processed really refined foods, particularly for
somebody that's consuming high amounts of it and high doses of sugar. If they
would remove that from their diet, if they're drinking multiple sodas or
something like that over the course of the day, for them to remove that from
their diet would be a huge impact in terms of their health. So refined sugar I
think would be my answer.
I would say that there's a balance. There's a balance between quality of
life and enjoying your life and I'm a huge proponent of that. I think to live
passionately means also eating the food that lights up your tastebuds at the
same time you don't know necessarily how long you're gonna live and if you end up
living two years, five years, ten years, if you're eating a very processed or
unhealthy diet, if you swing the other way, if you're indulging all of the time,
there's a likelihood that you will develop chronic disease and not only is that
going to be a taxation on you and your body but on your family, on the
healthcare system. So not only are you responsible for taking care of yourself
for yourself but also for your family and for our culture and our society.
So to enjoy the foods that you love and have them and also be responsible and
find what foods are healthy and delicious that you love eating. It's both!
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