Wellness Wednesdays

#12 Avoid foods that are pretending to be something they are not. Imitation butter – aka margarine – is the classic example. To make something like nonfat cream cheese that contains neither cream nor cheese requires an extreme degree of processing; such products should be labeled as imitations and avoided. The same rule applies to soy-based mock meats, artificial sweeteners, and fake fats and starches. Source: Food Rules by Michael Pollan

#13 Omega-3s. “Organic” meats or eggs contain few or no pesticides, hormones, and antibiotics, but they are not necessarily balanced in omega-3s. If the animals have simply been fed organic corn and soy but are not grass fed or free range, their meat and eggs remain excessively rich in proinflammatory omega-6s and deficient in omega-3s. To be sure that you’re eating products of the same quality as what your grandparents ate, look for labels that specify “grass fed” or “rich in omega-3s”. Source: Anti-Cancer: A New Way of Life by David Servan-Schreiber

#14 Sugar. Recently, the team at the University of Sydney that introduced the concept of “glycemic index” pointed out a natural substitute for white sugar with a very low glycemic index: Agave nectar. An extract from cactus sap (used to make tequila), it tastes delicious, comparable to a light honey. It is three times sweeter than white sugar, but its glycemic index is four to five times lower than that of honey. (The glycemic index is considered “low” if it is under 55; glucose has an index of 100. The glycemic index of agave nectar is between 15 and 21, and between 60 and 80 for most kinds of honey.) Agave nectar can be used instead of sugar or the usual syrups to sweeten tea, coffee, fruits, and desserts. Xylitol, a birch-bark extract, is highly sweetening but contains only one third of the calories of other sugars. It does not cause blood sugar or insulin levels to rise, and it is the only sugar that has been linked to a decrease in the risk of dental cavities. Source: Anti-Cancer: A New Way of Life by David Servan-Schreiber

#15 Vitamin D. Skin cells produce vitamin D when they are exposed directly to the sun. People who live away from the equator produce less vitamin D and can sometimes be deficient. It has recently been shown that a significant supply of vitamin D reduces considerably the risk of several cancers (by more than 75% with a daily intake of 1000 international units (IUs) of the 25-hydroxyvitamin D form), in a Creighton University study published in 2007. In a Canadian pilot study of fifteen patients with prostate cancer, researchers reported on the effects of taking just 2000 IUs of vitamin D3 daily over a median of eight months (up to 65 months for one of the patients). Fourteen of them saw a slowing of progression of their PSA levels (the most common marker of prostate cancer, used to follow its growth over time). And these levels actually dropped significantly in nine of the patients compared to their levels at the start of treatment.

Other studies published recently have shown positive effects of vitamin D3 on breast cancer, non-small-cell lung cancer, colon cancer, and prostate cancer. Many researchers now believe that vitamin D3 contributes to slowing down all forms of cancer, at least in the early stages. Moreover, we no know that vitamin D3 very likely protects us from colds and flu and contributes to maintaining a positive mental outlook – a precious antidote to lower energy levels during the dark, cold months of winter.

The Canadian Cancer Association now recommends a daily intake of 1000 IUs of vitamin D during the fall and winter months (because of Canada’s limited access to sunlight) and all year long to people over sixty-five years of age and those who get very limited exposure to the sun because of lifestyle or religious reasons. Take care: Vitamin D2, or ergocalciferol, should be avoided, since some specialists have reported potential toxicity from hypercalcemia.

Remember that twenty minutes of noonday sun exposure to the entire body provides between 8000 and 10000 IUs (but beware of the risk of overexposure, which is clearly related to skin cancer).

The foods that contain the most vitamin D are cod liver oil (1,460 IUs in a tablespoon), salmon (360 IUs in 100 grams), mackerel (345 IUs in 100 grams), sardines (270 IUs in 100 grams), and eel (200 IUs in 100 grams). Milk enriched with vitamin D contains only 98 IUs per glass, an egg 25 IUs, and calf liver 20 IUs per 100 grams.

Though rare, there are possible risks associated with excessive intake of vitamin D3. Kidney stones may develop, due to excessive calcium in the urine, and hypercalceima (excessive levels of calcium in the bloodstream) may develop, which, in some very rare cases, can be lethal to people with cancer. I therefore recommend that you measure blood levels of vitamin D3 and calcium levels in blood and urine under your doctor’s supervision before you begin supplements and roughly every three months subsequently. Source: Anti-Cancer: A New Way of Life by David Servan-Schreiber

Sorry. Bit of a doozy, eh? If you want to know more about the importance of vitamin D (and its connection with Multiple Myeloma), check out Margaret's Health Blog! It's Super!

#16 Meal Replacement Bars: Nutrition on the go. I thought this would be a relevant post as many of us are constantly busy with treatments and other activities.

Meal Replacement Bars: Formulated to be a meal substitute, these bars typically contain 300 to 400 calories. These are not snacks. Check out the calorie content and the nutrient density of a bar. When looking for a meal replacement, set the bar high. Look for those that contain whole food ingredients such as whole grains, nuts, seeds, and fruit – preferably organic. If ingredient names are unpronounceable or their true identities are unknown, take a pass on that product. To be of nutritional benefit, a bar should contain at least 5g of protein and at least 3g of fibre. Always watch the amount of saturated fat, sodium, and sugar a bar contains. This is especially important for those with health concerns such as high blood pressure or diabetes. High sugar content can rapidly elevate blood glucose in diabetics. However, bars that contain protein and fibre allow blood glucose to rise gradually and safely. Avoid bars that contain as much saturated fat and sugar as a candy bar. Meal replacement bars, when eaten occasionally, are a convenient, portable way to ingest an optimal amount of nutrients rather than skip a meal or resort to fast foods.

Energy Bars: Also known as sports bars, energy bars were created to improve the endurance of athletes, such as marathon runners, cyclists, or cross-country skiers. Many of these bars provide a big hit of carbohydrates. Bars that contain extra carbohydrates may benefit an endurance athlete but aren’t necessary for the average person. Some energy bars are high in carbs; others are high in protein. Strength training demands extra protein; tuck a bar in your gym bag for a post-workout snack. Look for bars that contain less than 200 calories; the goal is to boost nutrient intake and provide a balanced source of energy, not replace a meal. Avoid bars that list high-fructose corn syrup on the ingredient list.

Source: May 2010 Issue of Alive Magazine. Article by Ellen Niemer

Wellness Wednesdays

#7 Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients: Labels list ingredients by weight, and any product that has more sugar than other ingredients has too much sugar. Complicating matters is the fact that, thanks to food science, there are now some forty types of sugar used in processed food, including barley malt, beet sugar, brown rice syrup, cane juice, corn sweetener, dextrin, dextrose, fructo-oligosaccarides, fruit juice concentrate, glucose, sucrose, invert sugar, polydextrose, turbinado sugar, and so on. To repeat: Sugar is sugar. And organic sugar is sugar too. As for noncaloric sweeteners such as aspartame or Splenda, research (in both humans and animals) suggests that switching to artificial sweeteners does not lead to weight loss, for reasons not yet well understood. But it may be that deceiving the brain with the reward of sweetness stimulates a craving for even more sweetness. Source: Food Rules by Michael Pollan

#8 Avoid food products that make health claims: This sounds counterintuitive, but consider: for a product to carry a health claim on its package, it must first have a package, so right off the bat it's more likely to be a processed rather than a whole food. Then, only the big food manufacturers have the wherewithal to secure FDA-approved health claims for their products and then trumpet them to the world. Generally, it is the products of modern food science that make the boldest health claims, and these are often founded on incomplete and often bad science. Don't forget that margarine, one of the first industrial foods to claim it was more healthful than the traditional food it replaced, turned out to contain transfats that give people heart attacks. The healthiest food in the supermarket - the fresh produce - doesn't boast about its healthfulness, because the growers don't have the budget or the packaging. Don't take the silence of the yams as a sign they have nothing valuable to say about your health. Source: Food Rules by Michael Pollan

#9 Eat your colors: The idea that a healthy plate of food will feature several different colors is a good example of an old wives' tale about food that turns out to be good science too. The colors of many vegetables reflect the different antioxidant phytochemicals they contain - anyhocyanins, pholyphenols, flavonoids, carotenoids. Many of these chemicals help protect against chronic diseases, but each in a slightly different way, so the best protection comes from a diet containing as many different phytochemicals as possible. Source: Food Rules by Michael Pollan

#10 No such thing as "microwave-safe" plastic!: So we've finally woken up to the fact that microwaving plastic baby bottles is plain tantrum-worthy. Not only does estrogen-mimicking bisphenol A (BPA) leach from polycarbonate plastic during regular use, but studies have found that one zap in the microwave can cause as much leaching as 60 to 100 rounds in the dishwasher. Kind of erodes your confidence in the whole "microwave-safe" label, doesn't it? Especially when you find out that no one regulates the term. Maybe we shouldn't be surprised that when the Milwaukee Journal Sentinel, in the fall of 2008, lab-tested 10 plastic food containers for microwave leaching, they found even plastics Nos. 1, 2 and 5 had BPA leaching. These included frozen food trays, microwaveable soup containers, and plastic baby food packaging. What? Isn't BPA only in No. 7 polycarbonate plastic? Guess not. Stay safe and follow these tips: 1. Never microwave food or drinks in any plastic. Period. 2. Never microwave or heat plastic wrap. 3. Don't put plastics in the dishwasher. Heat (including hot water from dishwashers) boosts leaching from purportedly dishwasher-safe polycarbonate, so who's to say your dishwasher-safe plastic won't leach when someone decides to test that too. Source: Ecoholic: Home by Adria Vasil

#11 Red Wine: Red wine contains many polyphenols, including the celebrated resveratrol. These polyphenols are extracted by fermentation; hence, their concentration is much greater in wine than in grape juice. Since they come from the skin and seeds of the grape, there are not nearly as many in white wine. The methods used for preserving wine protect it from oxygen, which means resveratrol is not exposed to rapid oxidation as it is in grape juice or raisins, which have lost most of their polyphenols. Resveratrol acts on genes (called sirtuines) that are known to protect healthy cells against aging. It can also slow the three stages of cancer development - initiation, promotion, and progression - by blocking the action of NF-kappa B. Because resveratrol also acts as an antiangiogenic, like thalidomide it can interfere with fetal development. This is one reason to avoid alcohol (even red wine) during pregnancy. Resveratrol supplements should also be avoided by women who may become pregnant. Recommendations for use: These results are observed with concentrations similar to those obtained after consumption of one glass of red wine a day. (More than one glass daily should be avoided, since it may lead to an increase in cancer.) Pinot noir, originally from the damp climate of Burgundy, is particularly rich in resveratrol. Source: AntiCancer: A New Way of Life by David Servan-Schreiber

** I should note that NF-kappa B, especially for MM patients, is BAD NEWS BEARS! I don't really want to get into the details because this post would never end, but you can go to Margaret's Health Blog (there is a link on the side of the home page), and read more about it. She has a PLETHORA of knowledge in regards to this subject (and many, many others), so I encourage you to at least take a look :) **

Wellness Wednesdays

Ok so i've decided that one tip is simply not enough, so WW will now include 5! Enjoy :)

#2: Eat only foods that will eventually rot: What does it mean for food to "go bad"? It usually means that the fungi and bacteria and insects and rodents with whom we compete for nutrients and calories have gotten to it before we did. Food processing began as a way to extend the shelf life of food by protecting it from these competitors. This is often accomplished by making the food less appealing to them, by removing nutrients from it that attract competitors, or by removing other nutrients likely to turn rancid, like omega-3 fatty acids. The more processed a food is, the longer the shelf life, and the less nutritious it typically is. Real food is alive - and therefore it should eventually die. Source: Food Rules by Michael Pollan

#3: Eat some foods that have been predigested by bacteria or fungi: Many traditional cultures swear by the health benefits of fermented foods - foods that have been transformed by live microorganisms, such as yogurt, sauerkraut, soy sauce, kimchi, and sourdough bread. These foods can be a good source of vitamin B12, an essential nutrient you can't get from plants. (B12 is produced by animals and bacteria.) Many fermented foods also contain probiotics - beneficial bacteria that research suggests improve the function of the digestive and immune systems and, according to some studies, help reduce allergic reactions and inflammation. Source: Food Rules by Michael Pollan

#4: Eat animals that have themselves eaten well: The diet of the animals we eat strongly influences the nutritional quality, and healthfulness, of the food we get from them, whether it is meat or milk or eggs. This should be self-evident, yet it is a truth routinely overlooked by the industrial food chain in its quest to produce vast quantities of cheap animal protein. That quest has changed the diet of most of our food animals in ways that have often damaged their health and healthfulness. We feed animals a high-energy diet of grain to make them grow quickly, even in the case of ruminants that have evolved to eat grass. But even food animals that can tolerate grain are much healthier when they have access to green plants - and so, it turns out, are their meat and eggs. The food from these animals will contain much healthier types of fat (more omega-3s, less omega-6s) as well as appreciably higher levels of vitamins and antioxidants. (For the same reason, meat from wild animals is particularly nutritious). It's worth looking for pastured animal foods in the market - and paying the premium prices they typically command if you can. Source: Food Rules by Michael Pollan

#5: Cruciform Vegetables: Cabbages (brussels sprouts, bok choy, Chinese cabbage, broccoli, cauliflower, etc.) contain sulforaphane and indole-3-carbinols (I3Cs), which are powerful anticancer molecules. Sulforaphane and I3Cs are capable of detoxifying certain carcinogenic substances. They prevent precancerous cells from developing into malignant tumors. They also promote the suicide of cancer cells and block angiogenesis. In 2009, at the Cancer Research Center of the University of Pittsburgh, biologist Dr. Shivendra Singh and his team studied the impact of sulforaphane - an antioxidant contained in cruciform vegetables - on prostate cancer in mice. They made two radical new discoveries. First, consumption of sulforaphane three times a week considerably increases the action of NK cells against tumors (by more than 50%). Second, tumor-carrying rats that consumed sulforaphane were shown to have half as much risk of developing metastases as those that did not. Take note: Avoid boiling cabbage and broccoli. Boiling risks destroying sulforaphane and I3Cs. Source: Anticancer: A New Way of Life by David Servan-Schreiber.

#6: Ginger: Ginger root acts as a powerful antiinflammatory and an antioxidant (more effective than vitamin E, for example) and has protective effects. It acts against certain cancer cells. Moreover, it helps reduce the creation of new blood vessels. A ginger infusion tea also helps alleviate nausea from chemotherapy or radiotherapy. Source: Anticancer: A New Way of Life by David Servan-Schreiber.

Wellness Wednesdays

People are getting sick. If you look at the statistics out there, you can easily see that cancer, heart disease, etc. are on the rise, and fast. I was reading a pamphlet not too long ago while we were in treatment, and it said that in Alberta alone, about 1 in every 2 (!!!) people will be diagnosed with cancer. I’m sorry, come again? 1 IN 2!!! Now, I consider Alberta to be a fairly healthy province, so can you imagine what the numbers would be for a less developed area? The times are changing. My generation is considered to be the first generation EVER to be outlived by our parents. Pathetic? Yes. Surprising? Absolutely not. The mark of my generation is symbolized by instant-food, automobile lunches, and microwave dinners. The fact that some kids cant even discern between a potato and a tomato (God bless Jamie Oliver) is just SAD and completely unacceptable. When my mother was diagnosed with cancer, I could not help but think "what could possibly cause your body to betray itself like this???" On an individual basis, it's a hard question to answer. But on a general basis, I truly think that it is due to a lack of respect for our bodies. Look at the things that we are putting into them! Chemicals upon chemicals upon chemicals! And not only that, but less and less of natural, clean, whole food. We have forgotten how to respect our bodies, and as a result, our bodies have responded. Simply put, something needs to change. We need to change. Change the way we eat, change what we eat, change where we eat, and so on. That’s why I’ve been inspired to start Wellness Wednesdays in order to nudge us all in a direction of a happier, healthier lifestyle.

So. Without further adieu...

Wellness Tip #1

“SHOP THE PERIPHERIES OF THE SUPERMARKET AND STAY OUT OF THE MIDDLE: Most supermarkets are laid out the same way: processed food products dominate the center aisles of the store while the cases of ostensibly fresh food – dairy, produce, meat, and fish – line the walls. If you keep to the edges of the store you’ll be that much more likely to wind up with real food in your shopping cart."

Source: In Defense of Food: An Eater’s Manifesto by Michael Pollan

The Information Age

Tomorrow, or rather today (in about 7 hours! Need to sleep!) is our second appointment at the cancer centre. I’m not exactly sure what we’re going to be doing… More tests I’d imagine. I think we’ll probably go over the biopsy results and make a diagnosis. I’m a little scared… Regardless of the prognosis, we still have to hold our heads high. But I worry about her… She’s fragile and vulnerable right now. Understandably, she is still overwhelmed. But… I just wish she was a little stronger right now. She doesn’t really make too much of an effort to get any information about MM because she’s scared. And I know that it is scary. But what’s scarier is not being informed about a disease that you have. Not being able to make well-informed choices. She has my dad and myself to do that, but… as a patient, I believe that it is her responsibility to know as much as she can about her condition. Certain symptoms and side effects can only be noticed by her. What I mean is, she knows her body the best. My dad and myself won’t always be able to know how she is feeling or if we should be concerned about an ache here or there. I’m trying to get her to understand this. And we’re taking small steps. But it’s… it’s just all very frustrating. This whole situation. There are times where I will just catch myself in a moment. Sometimes, a moment where I can’t help but wonder, “what did we do to deserve this?”, even though I know this disease is not based on good or bad karma. I don’t think it has quite hit me completely yet. I still cannot believe that we’re in the situation that we’re in. Cancer… it’s a disease that’s only supposed to be in newspapers and movies. Not something that we have to endure. It’s incredibly unfair, but life, I guess, is not fair. You just have to make the best with what you’ve got and go from there. There are other moments where… I just get an overwhelming wave of grief. Or perhaps sadness is a better word. It’s a mixture of things. Loneliness, anxiety, depression. I look at my mom, and it just breaks my heart. You really don’t know how good you’ve got it until it’s taken away. Now, the simple things are the things that we hold onto the tightest. Family time, smiles, laughter, walks. Every time I see her laugh and smile, it just means so much. I know that there are people that I can talk to, family members, friends, support groups. But I feel like I can’t talk to people. Or maybe I’m just scared to… We don’t want this getting out because if it did, everyone in this town would know about it. And that’s not the kind of attention and focus we want right now. But I wish I could just talk to my cousins or friends about it right now and just… be able to pour my heart out. Because this experience has been like no other. My heart has never ached so hard and… it’s just… I’m so afraid… I’m terrified. I try not to think about it, but I can’t live without her. She’s been the glue and sunshine in my family and has always been in such good health. This whole thing came completely out of nowhere, which is why I think it affected us so much. I mean, cancer would have quite a strong effect on anyone. But… yeah.

So, in response, I try to gather as much information as I can. In nutrition, in side effects, in whatever way I can help to the best of my abilities. Some of the books I’m reading have confused me a little. They’re views conflict with the views of the “standard of care” medical community. While chemotherapy works by destroying cancerous cells, it also takes out the good ones as well. The views and approach that these doctors and authors take is one where you use your body’s natural defenses to battle, or at least maintain, cancer. These perspectives are on opposite sides of the spectrum, and to a patient or a family member it’s all very confusing. On one hand, you have a system that has scientific backup and research going into it. On the other, you have another system that breaks it down into the basics, using nutrition to fight your battles. What irks me is that there are claims that this business of cancer is hugely profitable, and as such, the major pharmaceutical companies have no real incentive to actively find a cure. These are the pharmaceutical companies that fund and train students in med school, our doctors of tomorrow. What they say, goes. But… could people really be that.. evil? Millions of people have died from this disease, and it would be tragic if their lives could have been considerably different if money wasn’t in the picture. Are these pharmaceutical companies really looking out for our best interests? One must remember that they are running a business… All this information is so confusing and leaves you torn on which direction you should go. Because whatever decision you make will literally be a life-or-death decision.

Currently, i'm primarily reading two books: Knockout: Interviews with Doctors Who Are Curing Cancer and How To Prevent Getting It in the First Place by Suzanne Somers, and Anti- Cancer: A New Way of Life by David Servan-Schreiber, M.D., Ph.D.

Both have been incredibly informative. I think being a patient (or a family member of a patient), you have to be willing to keep your mind open. You have to be willing to listen to what others have to say. You don't have to necessarily agree with them, but at least listen. Both of these books place an emphasis on nutrition and fighting cancer with your body instead of chemotherapy. There has been a lot of backlash with this type of approach, especially directed towards Somers, but... Is trying to live healthy, organically, and as naturally as possible really such a bad thing? Even if you do decide to choose conventional methods, I think people should pause and take a moment before knocking this p.o.v down. When you really break it down, these approaches are all about leading a healthier lifestyle. Because changing our eating habits and lifestyle (this means more exercise, less t.v.), it's not going to hurt us. You don't have to agree with the treatment plans that have been highlighted, but the basics won't hurt. Anyways, there are a couple of doctors from Mrs. Somers' book that I have become interested in. Has anyone heard or had any experiences with Dr. Stanislaw Burzynski, Dr. Nicholas Gonzalez, Dr. James Forsythe, or Chemosensitivy tests? Your input, comments, or even thoughts would be helpful to me and others that read this post!

So, to finish off. Here are some random facts that i've learned from reading so far:

- Tumeric (curcumin) is the most powerful natural anti-inflammatory agent out there. Which is good because it inhibits angiogenesis (which is the formation of blood vessels). This is important because cancerous tumors NEED these vessels to supply them with blood flow in order to survive.

- "To be assimilated by the body, turmeric must be mixed with black pepper (not simply with peppers). Ideally, it must also be dissolved in oil (olive, canola, or linseed oil preferably). In store-bought curry mixes, turmeric represents only 20% of the total. So it's better to obtain turmeric powder directly"

- Cruciform vegetables (cabbages, broccoli, cauliflower, bok choy, etc.) contain powerful anticancer molecules that are capable of detoxifying certain carcinogenic substances, promote the suicide of cancer cells, inhibit angiogenesis, etc.

- Avoid boiling cabbage and broccoli. Boiling risks destroying these powerful anticancerous molecules. Instead, cover and steam or stir-fry rapidly with olive oil.

- Tomatoes contain a substance called lycopene that leads to longer survival rates for prostate cancer patients. However, they must be cooked in order to release these nutrients. Moreover, olive oil improves their assimilation.

- Soy isoflavones block the stimulation of cancer cells by sex hormones and intervene by blocking angiogenesis. However, isoflavone supplements have been associated with an aggravation of certain breast cancers, but this is not the case for soy taken in food.

- ** The genistein in soy can interfere with Taxol. While awaiting confirmation of this interaction from human studies, it is advisable not to consume soy-based foods during chemotherapy with Taxol. Stop several days before, and start again several days after treatment**

- Green Tea contains substances that reduce the growth of the new vessels needed for tumor growth and metastases. It is also a powerful antioxidant and detoxifier. Note that black tea is fermented, a process that destroys a large portion of these anticancer substances. Oolong tea has undergone a kind of fermentation midway between green tea and black tea. Decaffeinated green tea still contains all its polyphenols (anticancer substance).

- Japanese green tea (sencha, cyokuro, match, etc.) is even richer in EGCG (another anticancer substance) than common varieties of Chinese green tea.

- Green tea must be steeped for at least 5-8 minutes - ideally ten minutes - to release these substances.

These facts noted above are just a few of the many that I learned from reading Dr. Servan-Schreiber's book. I highly recommend reading it, if not for alternative treatment purposes, then for tips on how to lead a healthier life.

However, on one note. I had discussed some of these with our oncologist and he had told me that a recent study was published where green tea had actually shown to COUNTERACT chemotherapy. I'm not sure what type of chemo, specifically, (we're going to be starting Velcade very soon, so I assume this is one that is affected by it) so I think it would be best to work with your doctor and see what he/she has to say.