AICRthe newsletterspring 2015 | issUE 127 | www.aicr.org

Easy Tips for Eating Healthy Portions >3

Fresh Spring Soups that Fight Cancer >6

Sit Less to Reduce Your Cancer Risk >10

Revised Edition

Meals for a healthy weight

and a healthy life

The New AmericAN PlATe®

One-Pot Meals

LOOK INSIDE FOR

free bROCHuRES AND THE LATEST ON CANCER RESEARCH

New Research on Walnuts

and Colon Cancer >12

AmericAn institute for cAncer reseArch • spring 2015, issue 127 • www.aicr.org2

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It’s easy to forget about taking care of our health when we get busy. So, as your calendar fills up with Spring activities, use this issue of the Newsletter to help you stay on track for lower cancer risk.

The physical activity chart on page 4 can help you find out how to get more out of your daily routine for lower cancer risk.

Our delicious spring veg-etable soup recipes can help you get vital nutrients. And this issue features new AICR-fund-ed research on walnuts and colorectal cancer prevention on page 12.

Thank you to our gener-ous supporters who have made donations in honor of friends or loved ones. If you are interested in honoring a special occasion, such as a

birthday or anniversary of a remission, please fill out

the enclosed card, call 1-800-843-8114, or leave a message

online at www.aicr .org/honor. We will notify the person(s) you are honoring.

from the editor

Free Publications from AICR

order Today. These free materials help you put AICR’s science-based advice to work every day in making healthier choices. Your support makes AICR’s life-saving research and education possible, so any gift will be greatly appreciated.

3 Ways to Prevent Cancer (GL) AIcr’s Guidelines for cancer Prevention are illustrated in this handy, easy-to-read brochure.

The New American Plate: One-Pot Meals (OP) this brochure shows you how to prepare simple, healthy recipes in one pot using our New American Plate model for your meals.

The New American Plate Portion Size Wheel (SSW)Find out what healthy portions of nutritious foods are by using our updated health aid.

Move More for Life (MM)

the science behind cancer prevention and being physically active is explained in this brochure, with tips for getting started and suggested resources.

Fighting Cancer With An Annuity (FCAP)our free booklet describes how a charitable gift of money or stock to AIcr can pay you a guaranteed annuity income for life.

Virginia and Roger B., are rather

typical of the caring and concerned people

participating in the Cancer Fighters

Annuity Program of the American

Institute for Cancer Research. They

recently made a gift of $10,000 in

exchange for our commitment to pay them

$720 a year for as long as either one might

live. This is substantially greater than the

income they had been receiving from a

certificate of deposit. What’s more, it is

an income they cannot possibly outlive. .

. and almost 50% of all the annuity income

they receive will be tax-free.

Because their generous $10,000 gift

will eventually benefit the war against

cancer, Virginia and Roger gained an

immediate charitable contribution

deduction that reduced their income taxes

by approximately $1,000.

Virginia and Roger were pleased to

learn that their 7.2% annuity income was

equal to a dividend or interest income

yield of almost 9%. But their greatest

pleasure was simply knowing that their

easily affordable gift could help find new

ways of preventing and treating cancer.

We invite you to seriously consider

our Cancer Fighters Annuity Program as

both a generous gift and a sound personal

investment for yourself and your family.

Please take a moment to return the

enclosed card requesting a complimentary

Cancer Fighters Annuity Program

illustration and application. It explains

all the details of this unique program and

there is, of course, no obligation.

For additional information about the Cancer

Fighters Annuity Program or about major gifts,

trusts, or bequests please call or write to:

Gift Planning Office

THE AMERICAN INSTITUTE

FOR CANCER RESEARCH

1759 R Street NW

Washington, D.C. 20009

(202) 328-7744(800) 843-8114

Copyright © 1998 by American Institute for Cancer Research

MT1

05BS

Fighting CancerWith AnAnnuity

AmericanInstitute forCancerResearch

Our giftto the war

against cancerwas a sound

financialinvestment for us.

Your Cancer Fighters

Annuity Program was

an excellent opportunity

for us to make a gift to

the war against cancer

that we could not

otherwise afford.

The American Institute

For Cancer Research

The American Institute for Cancer

Research is a fully qualified charitable

institution managed by a national board

of directors and dedicated to providing

scientific research and educational

programs on the role of diet and nutrition

in the prevention and treatment of cancer.

The Institute is wholly dependent

upon the generosity of concerned people

for all its research and educational

projects. Gifts and bequests to the Cancer

Fighters Annuity Program will permit the

Institute to fund additional research and

educational projects which can contribute

to the eventual eradication of America’s

most dreaded disease.

D16-FCAP/D55

1 Fill out the enclosed Free Information Request card.

2 Return it in the envelope provided to: AICR, 1759 R Street, NW, P.O. Box 97167, Washington, DC 20090-7167.

3 You should receive your publications within a few weeks.

FREEMATERIALS!SPRIng 2015Marilyn’s

choice

Revised EditionMeals for a healthy weight and a healthy life

The New AmericAN PlATe®One-Pot Meals

UPdaTed

When a Loved One Dies: The Next Steps (FDb)this booklet offers practical and valuable information for a time when you or someone close to you needs comforting direction.

American Institute forCancerResearch

When aLoved OneDies: TheNext Steps

Newly Revised

UPdaTed

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UPdaTed

3 www.aicr.org • spring 2015, issue 127 • AmericAn institute for cAncer reseArch

the new American plate portion size Wheel matches healthy foods to their healthy portion sizes. check box 2 on the free information request card.

Dr. rolls, in her book The Ultimate Volumetrics Diet, eating smaller portions of animal protein like meat, accompanied by more cooked vegetables and sal-ads with low-fat dressing, can fill your plate in a satisfy-ing way.

Fiber in vegetables makes you feel full and helps to lower cancer risk. cook and serve vegetables with olive oil and season them liberally with herbs and spices.

the New American Plate is a great example of wise portions: fill 2/3 (or more) of your plate with vegetables, fruits whole grains and beans and 1/3 (or less) with animal protein.

3) Out Of Sight, Out Of MOuth. Seeing means eating, according to a study directed by Dr. Wansink, where office workers ate more candy when a clear dish of candy sat on their desk versus an opaque dish that sat six feet away.

the take-home message is to put extra food away in the refrigera-tor (or carryout box at a restaurant) before you begin to eat.

4) trigger Me NOt. one cookie or slice of cake or pie can be all it takes to set off a bout of un-controlled overeating. there’s no universal technique to prevent this. however, it may help reduce

temptation to have that item in your home only occasionally.

You could also buy small-sized wrapped candies as treats rather than regular sized candy bars. or substitute lower-calorie choices: a frozen ice pop in place of ice cream.

“Most of all, don’t fall victim to a sense of panic and urgency by telling yourself that you’ll never eat that food again,” Dr.

rolls adds.

5) Set the SceNe. Dim the lights and play mellow music. these two pre-meal mood makers create a relaxing atmosphere that can en-courage you to eat less food. that’s what Dr. Wansink and his research team found when they tested these conditions at a fast food restaurant.

Interestingly, the subjects didn’t change what they ordered, but they did eat 18 percent less compared to dining under bright florescent lights with loud music playing.

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Diet <

Eating healthy portions is a good idea for reaching a healthy weight to reduce cancer risk. The good news is that “healthy portions” can mean eating more delicious foods that fight cancer.

WHETHER A PORTION is “healthy” or not depends on what kind of food you are eating. that’s why filling your plate with the satisfy-ing tastes, textures and colors of plant-based foods can help you avoid feeling deprived when you cut back on meat and high-fat and high-sugar foods.

researchers such as Barbara J. rolls, PhD, Professor of Nutritional Sciences at the Pennsylvania State University and Brian Wansink, PhD, Director of the Food and Brand laboratory at cornell University, have discovered easy ways to trick yourself into eating healthy portions with satisfaction. here are a few.

1) Serve aN appe-SatiSfier. Fifteen minutes before lunch or dinner, eat a bowl of vegetable soup, a green salad or fresh apple. Doing so can take the edge off hunger and

reduce calorie intake from the meal that follows

by 11–20 per-cent, according to research by

Dr. rolls and her colleagues. What’s

more, you’ll be adding more cancer-preventing

plant foods to your daily diet.

2) pOrtiON re-StOrtiON. Use small-er plates to reduce your portions or simply swap higher calorie foods for lower calories ones. According to

five tricks for eating healthy portions

UPdaTedfree offer

AmericAn institute for cAncer reseArch • spring 2015, issue 127 • www.aicr.org4

Looking to get a little more out of your spring exercise routine? Add a burst of energy to your workouts to reduce your risk for cancer and be more fit. Here’s how.

> Physical Activity

HIGH INTENSITY INTERvAL TRAINING (also known as “HIIT”) is a great way to add some variety to your current exercise routine. hIIt de-scribes the intensity—or level of difficulty—of an activity.

At some point during your walk, for example, you would pick up the pace for a few minutes, then slow back down to your original pace. that’s how a hIIt workout incorporates short bursts of in-tense activity followed by periods of recovery. And the hIIt approach can be incorporated into almost any type of aerobic activity that raises your heart rate safely over a period of time.

Why bother?Mark erickson, Personal trainer and Senior Fitness Specialist at Premier Fitness trainers in Bos-ton, says, “A hIIt workout offers the benefits of a traditional cardio workout performed at a continu-ous pace, but it takes less time. You may also enjoy your workout more.”

Why? erickson believes it’s be-cause of the variety and creativity involved in a hIIt workout. “You don’t have to do the same thing over and over again. You can constantly be creative with your routine.”

Set up Your Own Challengethe term “high intensity” might sound intimidating, but research has found hIIt exercise is safe for all age groups and can safely im-prove fitness even in people with heart disease.

“the goal is to make it chal-lenging for you,” notes erickson. “the intensity can be modified to meet the needs of someone at nearly any fitness level.”

Start SlowlyIf you have or are at risk for heart disease or if you have ever been given chemotherapy (some of which may impact the structure and function of your heart), you should consult your healthcare provider before beginning hIIt.

Just like any new activity, start slowly and increase gradually. hIIt workouts are more exhaustive than continuous-paced cardio workouts, so you’ll need more time for your body to recover. the American col-lege of Sports Medicine suggests starting with one hIIt workout per week and adding a second when you feel ready. Plan a couple of days’ rest between hIIt workouts.

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Not sure how to get started? Mark Erickson offers these HIIT workout suggestions. Note: Begin and end all workouts below with a 10 minute warm-up and cool-down. Burst/Recovery intervals should be repeated 3–5 times during a workout.

Add a Boost to your Workout routine

OuTdOOR WAlk2 minute Activity Burst*

Walk up a flight of stairs, do step-ups on a curb or simply increase your pace.

4 minute Recovery Walk on a flat surface at a comfortable pace.

TREAdMIll WORkOuT

2 minute Activity Burst*

Increase the incline or resistance level or simply increase your pace.

4 minute Recovery Reduce incline, resistance and/or speed to a very comfortable pace.

*Activity bursts should feel “hard to very hard.”

Move More for Life explains physical activity’s links to cancer prevention and ways to move more. check box 3 on the free information request card.

UPdaTed free offer

5

Diet <

The Nutrition Facts labels on packaged foods are becoming easier to read and understand. AICR’s Alice bender, MS, RDN, tells how reading the label can be a tool to help you eat to reduce your cancer risk.

SOON, IT MAY bE EASIER to know whether your packaged food choice is a cancer fighter or a source of empty calories. last year, the FDA unveiled its proposed Nutrition Facts label, and the emphasis is clearly on calories, added sugar and serving sizes. that’s impor-tant, because eating too many calories can lead to weight gain.

About 117,000 cases of cancer every year are caused by obesity in the U.S., so anything that highlights how much we are actually eating is a step in the right direction.

Label Lines to CheckAside from the produce section, in many grocery aisles, you may need some help with choosing foods like soups, yogurt and cereals. here are 3 ways the new label will help you choose cancer fighters:1. bIG, bOLD CALORIES: It’s the first thing that you see. You will need to know how to put calories in the context of your daily calorie needs.

If you’re aiming for 1,600 calories per day, for example, put any snack that packs more than 200 calories back on the shelf.2. SERvING SIzE REALITY: the calo-ries on the new label are based on what a person typically eats or drinks, not the recommended serv-ing size. For a soda, that means the bottle you grab, whether it’s 8 ounc-es or 20, is considered a serving. Currently, the label of a 20-ounce sugary soda states the serving is 110 calories (for 8 ounces). The new label shows 275 calories.3. ADDED SuGARS: Fruits, vege-tables and most dairy products have some naturally occurring sugar. With the new label, you’ll see how much sugar has been added to yogurt, flavored milks and canned and frozen vegetable and fruit dishes. Sugar adds calories without any nutritional value.

When choosing canned fruit, look for versions canned in “100%” fruit juice. other foods that are free

www.aicr.org • spring 2015, issue 127 • AmericAn institute for cAncer reseArch

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of added sugar may have added artificial sweetener, another rea-son to check the label.

to make every calorie count for good health, choose minimally pro-cessed foods—like plain frozen or canned vegetables and fruits—with little or no added sugar, salt or fat.

new food Labels may help You make healthier choices

Add a Boost to your Workout routine

Think Outside the Box (or Bag)Remember that many of the best can-cer-fighting foods don’t have labels on them. Fresh tomatoes, carrots, apples, squash, blueberries, leafy greens—or any fruit or vegetable in the produce section—are the foods to load up on be-cause they are naturally low in calories without any added sugar or fat.

Juice: nutrients vs. Sugar?drinking sugary drinks is strongly linked with being overweight, a top cancer risk. That includes both sodas and juices. Also, juice has less cancer-preventing fiber than whole vegetables and fruits. But some juices do supply you with vitamins and minerals, a small glass (3⁄4 cup) of 100 per-cent juice a day can count as part of the 2 ½-cup daily minimum of vegetables and fruits you need to reduce cancer risk. (See article on page 8.)

You can help…keep the AICR Newsletter going by including a few more dollars this time in the business reply envelope along with your Free Information Request card.

AmericAn institute for cAncer reseArch • spring 2015, issue 127 • www.aicr.org6

You can find simple and deli-cious cancer-fighting recipes in our free brochure, The New American

Plate: One-Pot Meals. to order, check box 1 on the free information request card.

UPdaTed

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> Diet

6

SPRING IS A PERFECT TIME for a bowl of comforting soup made from cancer-preventing produce of the season. When the days are sunny and warm, cool off with a chilled fruit or sweet pea soup. And when the tempera-ture drops at night, cozy up to a steamy cup of creamy asparagus soup or a broth-based vegetable soup.

creating a nourishing and delicious soup makes it easy to eat the minimum 2½ cups of vegetables and fruits daily that AIcr advises for cancer pre-vention.

Soups can also help you manage your weight. researchers learned that consuming a low-calorie soup before a meal can help people eat fewer calo-ries overall.

ASPARAGuS: this early spring vegetable provides ca-rotenoids, which may protect against several cancers. It also is a good source of folate, a B vitamin needed for healthy DNA. the freshest asparagus have dry, tightly closed tips.

Pair asparagus with: onions, leeks, garlic, dill, thyme and/or lemon.

• to add asparagus to soups, trim off the thick, tough ends and discard them. cut the stalks diagonally into ½-inch to 1-inch pieces. Toss

Savor Spring Soups Take advantage of the beautiful spring vegetables, fruits and herbs now showing up in the market to make delicious, cancer-preventive soups.

them into soup toward the end of cooking and simmer 2–3 minutes before serving. • For a puréed soup, cut trimmed stalks into one-inch pieces. Spread them in one layer on a microwave-safe plate with a tablespoon of water, covered with a damp white paper towel. Microwave on high for 3–4 minutes until tender (or steam over boiling water for 3–4 min-utes). Purée the cooked pieces in a blender until they are smooth or chunky as desired. Scoop into a medium saucepan, add ½ cup of low-fat milk and 1 cup of fat-free, reduced sodium chicken or vegetable broth. heat through and serve hot or chilled.

CARROTS: rich in the phytochemical beta-carotene, carrots can be the star of the soup or a supporting player. Choose carrots that are firm and crisp.

Pair carrots with: ginger, orange, cumin, dill, curry, chili peppers, tarragon or thyme.• For a hot or cold carrot soup, purée cooked carrots with chicken or vegetable broth or low-fat milk. carrots also can take on a sweet note if you purée them with apple chunks that are baked or microwaved until soft before adding broth.• Add a medley of spring vegetables including thinly sliced carrots to vegetable broth and simmer.

PEAS: Sweet green peas provide fiber, vitamins A and c, plant protein and only 60 calories per ½-cup. If you’re buy-ing unshelled peas, select firm, bright green pods.Revised Edition

Meals for a healthy weight

and a healthy life

The New AmericAN PlATe®

One-Pot Meals

free offer

www.aicr.org • spring 2015, issue 127 • AmericAn institute for cAncer reseArch 7

Greek Lima Bean Soup1 cup dried giant lima beans or canned, rinsed and drained giant lima beans1 cup chopped red onion1 large leek, white part only, chopped2 cups fat-free, reduced-sodium chicken or vegetable broth2 cups cold waterSalt and freshly ground black pepper2 cups packed baby spinach4 Tbsp. crumbled feta cheese

Place beans in small Dutch oven or deep, large saucepan. > Add onion, leek and broth. > Pour in 2 cups cold water. > Bring to boil over high heat. > reduce heat, cover and sim-mer, until beans are soft, about 1 hour. > remove pot from heat. > Place half the mixture in blender and purée. > Pour puréed soup back into pot. > Season soup to taste with salt and pepper. > return pot to medium heat and cook, stir-ring soup frequently, until almost boiling. > Mix in spinach, stirring until wilted, 3–4 minutes. > to serve, divide soup among 4 bowls. > Spoon 1 tablespoon feta cheese into center of each bowl.

makes 4 servings. per serving: 254 calories, 7 g total fat (2 g satu-rated fat), 36 g carbohydrate, 14 g protein, 10 g dietary fiber, 407 mg sodium.

Recipes

Pair peas with: basil, mint, tarragon, thyme, leeks, scallions, carrots or mushrooms.• Blanch raw or frozen peas by dropping them into boiling water for 5 minutes. While they cook, fill a bowl with ice water and place near the sink. When peas are done, drain them over the sink then imme-diately pour them into the ice water for 30 seconds; drain again. they’ll be cooked enough to eat, yet still crisp and green.• Blend blanched peas with sautéed celery, onions and garlic, along with broth, mint or basil and a bit of lemon juice. Serve this soup hot or cold.

SPINACH: this leafy green boasts potassium, folate, vitamins A and c and health-boosting phytochemicals such as carotenoids and flavonoids. the darkest leaves are the sweetest and most tender.

Pair spinach with lemon juice, low-sodium soy sauce or mustard.• Add prewashed baby spinach leaves to a simmer-ing vegetable, bean, tomato or chicken soup a few minutes before serving. Add one handful at a time, stirring the spinach into the soup to wilt it.

STRAWbERRIES: even spring fruits like strawberries make a luscious soup. this berry, a member of the rose family, is jam-packed with vitamin c, folate,

potassium and ellagic acid, a phytochemical that studies suggest may help prevent

cancers of the skin, bladder, lung, esophagus and breast. choose straw-berries that are bright, shiny and firm and have green, intact caps.

Pair strawberries with other spring produce such as apricots and rhubarb.

• the simplest cold strawberry soup is nothing more than a cup of hulled, washed strawberries puréed with a half cup of 100 percent fruit juice, 6 ounces of low-fat plain or vanilla yogurt and a flavoring such as mint or basil.

Bright Ideas for Super SoupsPurée with ease. A stick (“immersion”) blender purées your soup right in the cooking pot. If using a traditional stand blender, be careful transferring the steamy soup to the blender carafe. let the cooked vegetables cool to room temperature, then use a measuring cup to scoop them and purée in batches.Make it a meal. Add chicken, salmon, fish, beans or tofu for a protein boost and brown rice, wheat berries or other whole grain to turn a bowl of soup into a hearty meal.Enhance texture and flavor. Before serving, sprinkle chopped herbs, scallions or a scant handful of toasted nuts on top of soup. Add a dollop of plain nonfat Greek yogurt or diced avocado for creami-ness. A splash of red wine vinegar or squeeze of fresh lemon juice brightens the flavor of most soups.Enjoy them again. Store leftover soup in 1–2 cup servings up to one week. use plastic storage con-tainers with tightly fitting lids or resealable plastic bags stacked flat in the freezer.

8 AmericAn institute for cAncer reseArch • spring 2015, issue 127 • www.aicr.org

> Cancer

Colorectal cancer is one of the most preventable types of cancer. For National Colorectal Cancer Awareness Month in March, we take a look at why.

A Very preventable cancer

EATING PLENTY of vegetables and fruits and being physically active are key ways to reduce your risk for many cancers. this is especially true for colorectal cancer.

colorectal cancer is the third most common cancer—and the third leading cause of cancer death—in the United States. AIcr’s expert report and continuous Up-

date Project (CUP) estimate that 50% of all

colorectal cancer cases are pre-ventable through diet, staying a healthy weight and exercising.

here’s what we know:bE A HEALTHY WEIGHT. overweight and obesity increase risk of colorectal cancer. Aside from not smoking, staying a healthy weight is the most important lifestyle-related factor that can decrease cancer risk overall. Being a healthy weight is easier when you . . .

. . . EAT FIbER-RICH PLANT FOODS. Plant foods like carrots, tomatoes, berries, peaches and leafy greens are filled with water and fiber. Dry beans (including soybean prod-ucts like tofu and tempeh) and whole grains are also rich in phy-tochemicals, nutrients and fiber like vegetables and fruits.

American adults are currently not even close to meeting the minimum 25 grams of fiber per day

recommended for good health. So AIcr advises eating a wide variety of plant foods at every meal.

to avoid intestinal gas from eating more fiber-rich foods, add more high-fiber food gradually to your diet and drink plenty of water.. . . LIMIT RED MEAT AND AvOID PRO-CESSED MEAT. AIcr recommends eating no more than 18 ounces (cooked) of red meat per week. Red meat contains heme iron, which may damage the lining of the colon and stimulates the production of carcino-genic compounds in the gut. cooking meat at high temperatures that cre-ate charring can lead to formation of cancer-causing substances. AIcr recommends avoiding processed meats like hot dogs and bacon.. . . GET DAILY PHYSICAL ACTIvITY. the cUP reported that the more physical activity we get, the more protected we seem to be from colon (although not rectal) cancer.

AIcr recommends being mod-erately active in some way at least 30 minutes a day, working up to 60 minutes or more of moderate, or 30 minutes of vigorous activity every day.IF YOu DRINK AT ALL, LIMIT ALCOHOL. For both men and women, drinking alcohol increases risk. If you do drink alcohol, AIcr recommends no more than 2 drinks per day for men and no more than 1 per day for women.

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A Sample High-Fiber Menubreakfast: ½ cup blueberries (2 grams)1 cup shredded wheat (3 grams)Snack: 1 medium banana (3 grams)Lunch: 1–2 slices whole-wheat bread (2–4 grams)1 cup lentil soup (6 grams)Snack: ¼ cup hummus bean dip (4 grams)

6 whole-grain crackers (3 grams)Dinner: 1 ¼ cup broc-coli (6 grams)

½ –1 cup brown rice (2–4 grams)

small tossed salad (1 gram)Total Fiber: 35–39 grams

Screenings Save Liveslast year, a cancer journal reported that colon cancer incidence rates in the United States have dropped 30 percent among adults 50 and older since 1994. The authors attributed the decrease to wider use of colo-noscopy, which has almost tripled among adults ages 50-75. Screening allows the detection and removal of precancerous growths, along with early detection (when treatment is more successful).

50% of all colorectal cancer cases are preventable through diet, staying a healthy weight and exercising

9 www.aicr.org • spring 2015, issue 127 • AmericAn institute for cAncer reseArch

AICR SuPPORTER DIANNE K. SNYDER decided to fund a cancer Fighters An-nuity at AIcr to give to cancer research after her mother and her aunt both were diagnosed with breast cancer. Her mother was first diagnosed with stomach cancer in 1979, and survived for more than 20 years.

Dianne’s father lovingly took care of her mother during the years she was ill. After her mom’s death in 2001, Dianne moved back home to Florida to care for her dad. In 2004, she herself was diagnosed with breast cancer. luckily the disease was caught early. And as one of the 14 million cancer survivors in the United States, Dianne has continued the active lifestyle she enjoyed throughout her life.

Moving AroundDianne moved with her parents to Florida in 1962 from Illinois. In 1973, she moved to texas and, in 1977, to the Philippines. Next, she moved to Hawaii, where she ran seven 26-mile marathons over the next decade.

“Now I’m 76 years old and walk two miles a day or more, 5 days a week,” she says. “If I were younger, I’d do triathlons!”

Dianne rides her bicycle, too. If it’s too hot out, she walks very early in the morning when it’s cooler outside. “I used to get up at 4 am to go jogging before work,” she recalls. “It just makes you feel better. I like the peacefulness of walking or jogging in nature.”

She takes water with her and then usually has some yogurt and fruit when she gets back. “It’s important to stay active, even if you don’t feel like it. If I stay at home, I eat more and don’t feel as good.

“Nowadays, people live longer after a cancer diagnosis,” she says. “So many new discoveries have been made in cancer research—that’s why we need to give, to help solve this problem.”

In addition to funding charitable gift annuities, Dianne has also remembered AIcr with a gift in her will. thank you, Dianne, for your generous support of cancer research!

DIANNE SNYDER WITH HER DAD

neWsfrom Aicr

Did you know….?

nearly 50 percent of cancers—that’s right, almost half—can be prevented!

AIcr has launched cancer Preven-tion: together We can, an awareness campaign that lets Americans know they can reduce their risk of cancer through everyday changes in their diets, controlling their weight, being physically active . . . and of course, by not smoking.

Visit www.prevent50.org —the Cancer Prevention: together We can website —for a free 30-day planner filled with tips, recipes, stats and more about protecting yourself and your family. or check box 4 on the Free Information request card for a free copy of our new brochure, 3 Ways to Reduce Your Cancer Risk.

enjoying Life and supporting cancer research

Fighting Cancer With An Annuity A gift annuity will support cancer research while also providing a

guaranteed income for life. for information about the cancer fighters Annuity program, please check box 6 on your free information request card. for more information about how to leave

Aicr a gift in your will, please call our office of gift planning at 1-800-843-8114.

Virginia and Roger B., are rathertypical of the caring and concerned peopleparticipating in the Cancer FightersAnnuity Program of the AmericanInstitute for Cancer Research. Theyrecently made a gift of $10,000 inexchange for our commitment to pay them$720 a year for as long as either one mightlive. This is substantially greater than theincome they had been receiving from acertificate of deposit. What’s more, it isan income they cannot possibly outlive. .. and almost 50% of all the annuity incomethey receive will be tax-free.Because their generous $10,000 giftwill eventually benefit the war againstcancer, Virginia and Roger gained animmediate charitable contributiondeduction that reduced their income taxesby approximately $1,000.

Virginia and Roger were pleased tolearn that their 7.2% annuity income wasequal to a dividend or interest incomeyield of almost 9%. But their greatestpleasure was simply knowing that theireasily affordable gift could help find newways of preventing and treating cancer.We invite you to seriously considerour Cancer Fighters Annuity Program asboth a generous gift and a sound personalinvestment for yourself and your family.Please take a moment to return theenclosed card requesting a complimentaryCancer Fighters Annuity Programillustration and application. It explainsall the details of this unique program andthere is, of course, no obligation.

For additional information about the CancerFighters Annuity Program or about major gifts,trusts, or bequests please call or write to:

Gift Planning OfficeTHE AMERICAN INSTITUTEFOR CANCER RESEARCH1759 R Street NWWashington, D.C. 20009(202) 328-7744(800) 843-8114Copyright © 1998 by American Institute for Cancer ResearchMT1

05BS

Fighting CancerWith AnAnnuity

AmericanInstitute forCancerResearch

Our giftto the waragainst cancerwas a soundfinancialinvestment for us.

Your Cancer FightersAnnuity Program wasan excellent opportunityfor us to make a gift tothe war against cancerthat we could nototherwise afford.

The American InstituteFor Cancer ResearchThe American Institute for CancerResearch is a fully qualified charitableinstitution managed by a national boardof directors and dedicated to providingscientific research and educationalprograms on the role of diet and nutritionin the prevention and treatment of cancer.

The Institute is wholly dependentupon the generosity of concerned peoplefor all its research and educationalprojects. Gifts and bequests to the CancerFighters Annuity Program will permit theInstitute to fund additional research andeducational projects which can contributeto the eventual eradication of America’smost dreaded disease.

D16-FCAP/D55

free offer

Making small, everyday changes in your diet,

controlling your weight and getting plenty of exercise

can help you and your family seriously reduce the risk of cancer.

Get a free 30-day planner filled with tips, recipes,

stats and more about protecting your family today at the

Cancer Prevention, Together We Can website: prevent50.org

NEARLYHALF

OF ALLCANCERS CAN BE

PREVENTED.

AmericAn institute for cAncer reseArch • spring 2015, issue 127 • www.aicr.org10

> Physical Activity

IN THE 1960s, studies of colorectal cancer in men showed a relation-ship between sitting and cancer risk. Men who had active jobs, like postal workers who walked a lot, had lower rates of mortality from colon cancer compared with men who worked as accountants or in other desk jobs.

Since then, some research has found sedentary behavior increas-es the risk of not only colorectal cancer, but also endometrial, ovar-ian and prostate cancers. too much sitting is also associated with early mortality.

last year, a meta-analysis published in the Journal of the National Cancer Institute examined 43 different studies involving more than 4 million people and nearly 70,000 cancer cases. Sedentary behavior was positively linked with increased risk of colon, endome-trial and lung cancers. cancer risk remained elevated no matter how active the study participants were when they were not sitting. Each 2-hour per day increase in sedentary time was positively asso-ciated with an additional

From commuting to work to watching television, many Americans are seated for most of the day. That increases cancer risk, according to growing evidence. Even if you have a daily exercise routine, research shows that sitting too much raises risk of certain cancers.

behavior and avoiding inactivity at any age. even doing non-exercise activities such as gardening and household chores may lower risk of premature death.

If you do need to sit, take breaks to stand and walk around as frequently as possible, as the movement will help the body pro-cess glucose and fats.

“We still need to do more re-search to clarify how much less sitting may reduce disease risk. For now, just be the most active you can be and limit sedentary time,” Dr. Matthews advises, “even if it’s sitting an hour less each day.”

sitting Less to prevent cancer

increase in colon and endometrial cancer risk.

Why are large amounts of time spent sitting harmful even to people who are otherwise physically active?

How Sitting Seems to Affect HealthAccording to charles e. Matthews, PhD, a physical activity epidemiolo-gist at the National cancer Institute who has authored several studies on this topic, frequently using your muscles helps counteract adverse metabolic changes.

“When we sit for prolonged pe-riods, physiological and biological changes occur,” he says. “large muscle groups, such as those in the legs, are not working, which can lead to slowed metabolism, increased blood sugar levels or the release of hormones related to tumor growth.”

Preventing weight gain is another reason that moving throughout the day is necessary for good health.

“too much sitting reduces the overall amount of activity we do. that can lead to weight gain, which is associated with many different kinds of cancer,” Dr. Matthews says.

What To Do?Both the AIcr recommendations for cancer Prevention and the U.S. Department of health and Human Services 2008 Physical Activity Guidelines for Americans recommend limiting sedentary

our handy brochure,

3 Ways to Prevent Cancer, illustrates Aicr’s guidelines for cancer prevention. check box 4 on the free information request card.

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When a Loved One Dies: The Next Stepsmost people do not have much experience to guide them through the period after the death of a family member or friend. When a Loved One Dies: The Next Steps offers practical and valuable information for a time when you or someone close to you needs comforting direction. this information will help you focus on necessary tasks and identify resourc-es available. to order this helpful booklet, simply check box 5 on the free information request card.

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www.aicr.org • spring 2015, issue 127 • AmericAn institute for cAncer reseArch 11

THE DAYS of heavy winter meals are coming to a close. It’s time to ven-ture toward light, fresh meals with whole grains, fruits and vegetables as the gateway to your inspiration for healthy spring breakfasts.

What’s for breakfast?EGGS are a breakfast classic no matter how they’re served—scram-bled, over-easy or whipped into an omelet. After years of strict warn-ings to limit eggs, due to the high cholesterol content in the yolks, research now supports eating up to one egg a day for healthy indi-viduals as part of a healthy diet.

It turns out cholesterol in foods has much less effect on blood cholesterol levels than previously thought. eggs pack a healthy por-tion of protein, folate, riboflavin, and vitamins B12 and D, which may protect against heart disease. Just

add healthy accompaniments like spring vegetables (green onions, asparagus and spinach) or peppers, mushrooms, onions and tomatoes. choose whole-wheat toast and skip bacon or hash browns.

Short on time? Prepare a few hard-boiled eggs beforehand for easy grab-and-go appeal. CEREAL—hot or cold—is the quick and easy go-to morning meal. choosing whole-grain cereals en-sures a serving of cancer protective fiber, phytochemicals and nutrients. look for “whole wheat” or “whole grain” on labels, and be sure there are at least three grams of fiber and five or fewer grams of sugar per serving. (Check the serving size on the Nutrition Facts label.)

try adding fresh or frozen fruit slices, a sprinkling of nuts or a dash of cinnamon or allspice.YOGuRT is a terrific source of cal-cium, which is important for both bone health and cancer preven-tion. try out different low-fat or nonfat varieties, such as Greek, Swiss (custard style) and European (stirred style). Layer plain, low-fat yogurt with fruit and whole-grain granola in a clear glass for a lovely breakfast parfait. or add a dollop to your cereal or cut fruit. FRuITS AND vEGETAbLES balance the protein and whole grains in your

Light and healthy spring BreakfastsSpring is in the air—more sunshine and warmer temperatures that brighten the day. Make the most of this vibrant season by starting each day with a nutritious, tasty breakfast to boost cancer prevention.

Milk: Dairy not necessarySome things just aren’t the same without milk. Fortunately, plant-based milks can be a healthy substitution for dairy milk that you can enjoy. Soymilk is closest to cow milk nutritionally, and a couple of serv-ings per day have been shown to be safe for breast cancer survivors. Almond, rice and 7-grain milk are a few other options to pour over cereal and stir into coffee and tea. Check labels, however, if you are counting on them for protein, calcium, vitamin d or B-12; not all are good sources.

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breakfast with cancer-preventive phytochemicals. AIcr advises aim-ing for at least 2 ½ cups of fruits and vegetables daily to reduce cancer risk. So look to nutrient-rich berries, bananas, citrus, apples, peppers and mushrooms to enjoy at breakfast.

Blueberry Breakfast Smoothie2 cups frozen unsweetened blueberries (do not thaw)1⁄2 cup orange juice (calcium-fortified preferred)3⁄4 cup low-fat or nonfat vanilla yogurt1⁄2 medium frozen banana1⁄2 tsp. pure vanilla extract

Place blueberries, orange juice, yogurt, banana and vanilla into blender con-tainer. > Blend for 30–35 seconds or until thick and smooth. > Pour into 2 glasses and serve immediately; or store leftover smoothie for up to 1 week in refrigerator or freeze.

makes 2 servings. per serving: 214 calories, 2.5 g total fat (1 g saturated fat), 44 g carbohydrate, 6 g protein, 5 g dietary fiber, 63 mg sodium.

Recipe

AmericAn institute for cAncer reseArch • spring 2015, issue 127 • www.aicr.org12

STuDIES ON PROSTATE AND bREAST CANCER have established that something in walnuts, most likely a combination of substances, reduces the initiation of tumors and slows the growth of cancer cells. research on the effects of walnuts on colorectal cancer has only recently begun, but investiga-tors are already finding promising results there, as well.

Dr. Daniel rosenberg, Professor of Medicine at the University of connecticut and an AIcr grantee, is studying the effects of walnuts as whole foods on colon cancer in mice.

“It’s important to study whole foods as opposed to extracts,” Dr. rosenberg explains, “because evidence suggests that a syner-gistic combination of substances gives walnuts their cancer-fighting ability.” Synergy occurs when the effect of two or more substances is equal to more than the sum of each individually.

Walnuts contain omega-3 fatty acids and seem to reduce inflam-mation, a condition that has been linked to increased cancer risk. Another AIcr-funded study found that walnuts may help to inhibit the

> Researchcan Walnuts help to

prevent colon cancer?

growth of prostate cancer tumors in mice, a result that agreed with earlier studies on breast cancer.

A Larger Picture?however, in all of these studies the omega-3 fatty acids alone could not account for walnut’s cancer-fighting effects. Other substances, perhaps acting together, are likely to be involved.

Among them are:• the phytochemical ellagic acid;• the mineral selenium;• the antioxidant melatonin;• molecules called phytosterols;

and• dietary fiber

Investigators believe that a combination of two or more of these substances could be respon-sible for the observation that whole walnuts may reduce the growth rate of breast and prostate tumors.

For colon cancer, research is still in a very early stage. Dr. rosen-berg’s studies involve mice that have been induced to develop colon tumors in ways that mimic its natural development in humans:

(1) Using mice who develop slowly-growing colon cancer, the researchers are finding a way

to modify the mice’s diet with walnuts while not increasing their calories a n d m a k i n g them obese.

(2) Develop-ing a procedure to use in the mice that induces genetic mutations identified from biopsies of human colon cancers and are found to be related to development of colon cancer.

(3) Dr. Rosenberg and his group have found a way to induce some-thing akin to ulcerative colitis in the mice. the animals will be given walnuts to see if the inflammatory pathway known to convert ulcer-ative colitis into colon cancer will be affected.

“I believe this part of our study has the greatest chance for pro-ducing information we can use to help human patients,” Dr. rosen-berg says. “Any promising leads could be studied directly by adding walnuts to the diets of the large group of patients currently enrolled in a colon biopsy study at the Uni-versity of connecticut,” he adds.

Research suggests that eating walnuts may help to prevent breast and possibly prostate cancers, or slow their progression. Now AICR is funding research on the possibility that walnuts may help ward off colorectal cancer as well.

The American Institute for Cancer Research Newslet-ter is a publication of the American Institute for Cancer Research (AICR) published at 1759 R Street NW, Wash-ington, DC 20009, telephone 202-328-7744. The American Institute for Cancer Research is a non-profit organization, federal tax #52-1238026.

AICR is not engaged in rendering medical advice. For advice in specific cases, the services of a physician should be ob-tained. A copy of AICR’s financial report may be obtained by writing AICR, 1759 R Street NW, PO Box 97167, Wash-ington, DC 20090-7167. New York residents may also obtain this financial report by writing to the New York Department

of State, Office of Charities Registration, Albany, NY 12231. MICS 9632. Pennsylvania residents may obtain a copy of the official registration and financial information from the Pennsylvania Department of State by calling 1-800-732-0999.

AICR maintains its own mailing list. Occasionally we rent this list or exchange lists with other organizations in order to maintain an active donor file to support AICR’s services. If you do not wish to participate in this program, please let us know.

Executive Editor: Marilyn Gentry; Editor: Catherine Wolz. Contributors: Carol M. Bareuther, MS, RDN; Alyson

Browett; Mary Kennedy, MS, HFS; Raima Larter, PhD; Jill Weisenberger, RDN; Catherine Wolz; Lori Zanteson. Editorial Review Committee: Elisa V. Bandera, MD, PhD, Rutgers Cancer Institute of New Jersey; Rose Clifford, RDN, LD, MBA, Iona Senior Services; Karen Collins, MS, RDN, CDN, Nutrition Consultant; John W. Erdman, Jr., PhD, University of Illinois; Shannon L. Mihalko, PhD, Wake Forest University; Lidia Schapira, MD, Massachusetts General Hospital; Amy L. Yaroch, PhD, University of Nebraska Medical Center ; AICR Executive Staff. For article sources, call or write AICR headquarters.

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DANIEL W. ROSENbERG, PhD