Healthy Recipe
Try this healthy recipe, courtesy of Cindy Guirino, a registered dietitian nutritionist.
Ingredients
- 1 1/2 pounds broccoli, washed, stems discarded, cut into bite-size florets
- 1 pound penne rigate
- 3/4 cup extra virgin olive oil
- 2/3 cup finely grated Parmesan cheese plus
- Freshly ground pepper
Directions
1. Bring a big pot of water to a boil, add salt if you desire. Set a fine strainer in the sink.
2. When the water comes to a boil, add the broccoli and wait until the water returns to a boil. Add the pasta and set the timer to the number of minutes recommended on the box.
2. When the timer rings, drain the penne and broccoli in the colander, then dump them into a large serving bowl.
3. Add the extra virgin olive oil and mix well with a wooden spoon so that the pasta is coated and the bits of broccoli are well distributed throughout.
4. Add the cheese and stir well until you have a nice, green-speckled sauce. Sprinkle with a little extra cheese and add some pepper.
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Sticking to a Mediterranean diet rather than a standard low-fat diet could help lower your risk of developing breast cancer, according to a recent study published in JAMA: Internal Medicine.
In fact, the women who consumed the most olive oil during the study had the lowest instance of breast cancer. So what could this mean for you? Our experts weighed in with tips and some caveats.
What is it?
You’ve likely heard of the Mediterranean diet – it has been touted for its health benefits in many other arenas in addition to cancer prevention. But what exactly is it?
“A Mediterranean diet is a pattern of eating that emphasizes traditional foods found around the Mediterranean Sea: olive oil, legumes, fish, fruits, vegetables and nuts,” explained registered dietitian nutritionist, Cindy Guirino, who practices in Dayton. “It is a lifestyle that emphasizes daily exercise, sharing meals with others and fostering a deep appreciation for the pleasures of eating healthy and delicious foods.”
Why was olive oil found to be of particular importance during the study?
“The authors reported that women eating a Mediterranean diet supplemented with extra virgin olive oil (four tablespoons per day) showed a 68 percent relatively lower risk of malignant breast cancer than those allocated to the control diet,” Guirino said. “This is likely due to the reduction of inflammation in the body. Extra-virgin olive oil is the fresh-squeezed juice of an olive. It contains the polyphenol, oleocanthal, which possesses similar anti-inflammatory properties to ibuprofen. “
How can diet help prevent cancer?
If you’re worried about your cancer risk, making a lifestyle change that includes both a healthy diet and exercise is essential. “Nutrition plays a vital role in the prevention of breast cancer, as well as other cancers,” said Carla Metzler, a registered dietitian nutritionist and licensed dietitian with Fort Hamilton Hospital in Hamilton. “The most important nutritional factor in breast cancer prevention is maintaining a healthy body weight, especially with obesity in postmenopausal women.”
Metzler emphasized the need for more fruits and vegetables, recommending two to three cups per day. Fruits and vegetables not only provide antioxidants, but also contain compounds that fight cancer-causing free radicals.
“As a general rule, I usually recommend that as you choose the foods you eat, consider what positive attributes that food contributes to your body and your health. If you cannot relate one good factor, then maybe you should reconsider making that food choice,” Metzler said. “Good nutrition contributes to overall good health, but can specifically help reduce your risk of breast cancer.”
So, does olive oil really help? Maybe.
“I think that it is too early to make any solid recommendations regarding olive oil intake to help reduce the risk of breast cancer. What I can say is that the Mediterranean-style diet does support a leaner waist and a more healthy weight, which we know helps reduce breast cancer risk,” Metzler said. “With all of the other health benefits associated with this style of eating, I would be in support of anyone following the Mediterranean-style diet, regardless of the lack of research for breast cancer specifically.”
Regular screenings essential
While diet and exercise are extremely important in lowering your cancer risk, “early detection is the best prevention for breast cancer,” said Dr. Sheila Manion, medical director of Kettering Breast Evaluation Centers and herself a breast cancer survivor.
“Besides performing a monthly self-breast exam, women over the age of 40 should get a clinical breast exam and a mammogram every year. A screening mammogram is easy,” Manion said.
If you’re considered “high risk,” our experts agreed that it’s especially important to follow a careful plan of diet, physical activity and regular screenings. Here are some factors that might lead to you being considered high risk:
“One factor is a person’s family history, their genetic makeup. Using breast cancer risk assessment tools like the Gail Model, when you enter all your data, including family history, and you come up with a 20 percent or greater lifetime risk of breast cancer, that puts you into the high-risk screening population,” Manion explained. “Anyone who is considered high risk for breast cancer, we recommend they receive yearly mammograms, alternating at six months with an MRI of the breast tissue.”
Be sure and discuss your risk factors and health history with your doctor before making any major diet or exercise changes.
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