Interested preventing cancer? Confused by all the misinformation, disinformation or scientific uncertainties about cancer? Looking for a specific nutritional supplement to add or targeted food item to avoid?

Nearly one-half of all cancer cases are attributable to behaviors such as tobacco use, poor diet, alcohol use, sedentary behavior and excessive ultraviolet exposure.

As dietitians at Banister Nutrition, we are particularly interested in those behaviors that relate to intake, activity level, or obesity.

Food is necessary to run your body. NO food can prevent cancer or eliminate your risk. Emerging cancer prevention research is focusing on overall healthy diet patterns in place of searching for single food items to eliminate or add to your diet. In other words, what you eat in a typical week is more important than individual foods. A healthy balanced diet has NO food rules, nor is it a strict meal plan. Some guidelines:

• Fill half your plate with fruits and vegetables.
• Switch to whole grains to increase fiber such as brown rice, whole wheat pasta, bread, oats. Look for the word whole when searching for high fiber grains.
• Add healthy sources of protein like fresh fish, chicken, lentils.
• Enjoy 1or 2 meat-free meals each week.
• Incorporate low fat milk and yogurt as good sources of protein, calcium and other vitamins.
• Limit to “occasional”: lean red meat in 3-4 oz portions, processed meats including bacon, sausage, nuggets, and fast foods and sweets.

Alcohol should not be overlooked. The World Health Organization labeled alcohol as a carcinogen in 1988. We love the idea that wine could be beneficial for our heart, but we may overlook the fact alcohol is also a carcinogen. It also can be a significant contributor of unnecessary calories. Whatever your current alcohol intake, decrease it slightly and you will be doing yourself a cancer-prevention favor.

Energy imbalance due to sedentary behavior and/or excessive caloric intake is a key (but preventable) cause of cancer. You may know that a sedentary lifestyle is not good for your heart, but did you know it may be a contributing factor to cancer? Exercise reduces your risk of cancer by:

• Helping you maintain a healthy weight
• Helping regulate hormones that can increase cancer risk
• Supporting healthy digestion and helping reduce toxins in your body
• Keeping the immune system healthy.

To increase your activity level:

• Move 1-2 minutes every hour you are awake. Extended periods of sitting increase cancer risk.
• Schedule exercise – where, when and how.
• Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly. Exercise can be done in short intervals of 10-15 minutes.
• Strength training should be incorporated at least 2x/week.

Obesity is considered a risk factor for developing cancer.  Research indicates higher amounts of body fat are associated with 13 different types of cancer including breast, liver, kidney, pancreatic, thyroid, ovarian, gallbladder. If you are struggling with excess weight, seek a registered/licensed dietitian to guide and support you to achieve a healthy weight and decrease your cancer risk.

Remember that prevention has the greatest potential to reduce the likeliness of cancer in your life.

What is Gastroparesis?

Gastroparesis, or slow gastric emptying, is a condition which occurs when the stomach nerves are not functioning properly, which causes the stomach to empty much slower than normal.

Symptoms of Gastroparesis
– Bloating
– Lack of appetite
– Early satiety /poor appetite
– Constipation
– Heartburn
– Nausea
– Vomiting
– Abdominal Pain
– Malnutrition
– Dehydration

Causes – some causes of gastroparesis include:

– Diabetes
– Some medications such as semaglutide, narcotic pain medicines, some antidepressants, some anticholinergics, pramlintide, and other medicines used to treat overactive bladder can increase the likelihood that an individual will develop gastroparesis
– Underactive thyroid (hypothyroidism)
– Viral infections to your stomach
– Some autoimmune diseases such as scleroderma
– Injury to the vagus nerve due to surgery
– Certain nervous system disorders such as Parkinson’s disease and multiple sclerosis

What nutrition and lifestyle changes can help relieve gastroparesis symptoms?

– Eating regularly throughout the day. Eating only 1 meal per day can worsen feelings of fullness, nausea, and heartburn. It is recommended instead to eat small, frequent meals during the day.
– Fat intake. Reducing intake of high fat food can greatly improve symptoms of gastroparesis. Foods high in fat include fried foods, oils, butter, margarine, cheese, and many creamy dressings.
– Fiber intake. High intake of fiber, especially in one sitting, can also worsen symptoms of gastroparesis. Space out fiber throughout the day instead.
– How you eat: Sitting upright and taking time to chew your food well can greatly impact symptoms of gastroparesis.
– Fluids with your meals can make one feel fuller sooner. Try spacing out liquids throughout the day and abstaining from drinking with meals.
– Taking a walk after eating promotes movement of food through the digestive system. On the opposite side of the spectrum – high intensity workouts can increase symptoms of gastroparesis.
– Alcohol and smoking both increase gastroparesis symptoms.
– Carbonated drinks and drinking through a straw may increase bloating.

What foods can I eat when experiencing a gastroparesis flair?

– Lean protein: lean cuts of chicken, turkey, fish, low fat yogurt, protein shakes, egg whites, nut butter
– Vegetables that are well cooked and peeled or canned
– Fruit: applesauce, bananas, dried peaches/pears, melon, canned or well-cooked fruits without seeds or skins
– Low fat dairy such as 2% milk and low-fat cheese
– Low fiber grains: such as white rice, white bread, crackers, cream of wheat
– Starches: peeled potatoes, canned corned
– If symptoms are severe, choose semi-solid or full-liquid foods. Choose liquid foods with 2 grams of fiber or less per serving.

Reach out to a registered dietitian today to learn more about managing your symptoms of gastroparesis!

What is the Regional Food Bank of Oklahoma? 

The Regional Food Bank of Oklahoma is a non-profit organization that aims to fight hunger in Oklahoma by providing food assistance to those in need. It serves as a central hub for collecting, sorting, and distributing food and other essential items to more than 1,200 partner agencies, such as food pantries, soup kitchens, and shelters, across 53 counties in Oklahoma.

The organization was founded in 1980 and is a member of Feeding America, the nation’s largest domestic hunger-relief organization. It operates a variety of programs, including the Food for Kids Program, which provides food to children in need on weekends and during school breaks, the Senior Feeding Program, which serves seniors who may be homebound or living on a limited income, and the Mobile Pantry Program, which brings food directly to underserved areas.

The Regional Food Bank of Oklahoma relies on donations and volunteers to help provide food assistance to those in need. Its mission is to end hunger in Oklahoma by ensuring that everyone has access to nutritious food, regardless of their circumstances.

If you are interested in volunteering, click this link https://www.regionalfoodbank.org/volunteer/. 

References:

About Us. Regional Food Bank of Oklahoma. (2022, April 1). https://www.regionalfoodbank.org/about-us/ 

The yogurt aisle has exploded with options over the last decade for a good reason! Yogurt is packed with calcium, probiotics and protein that can be part of a healthy breakfast or snack. Let’s talk about what to look for when you are trying a new yogurt. 

The first things you’ll notice are names like “Greek Yogurt,” “Light Yogurt” or “Low Fat Yogurt.” In general, Greek yogurts will be higher in protein and more satiating. We recommend sticking with these. While light yogurts may be lower in calories, they often don’t contain enough fat or protein to keep you full. 

Look on the back of the yogurt container, and you’ll be able to see the nutrition panel. There are a few lines in particular we want to focus on. First, look to see how much saturated fat the yogurt contains. For a 5-8oz container of yogurt, keep saturated fat under 3g. Next, look at the “Added Sugars” line under the carbohydrates. Ideally, we want less than 10g of added sugars – and even less is better! Finally, look at the amount of protein that each portion contains. To help you stay full, we recommend a minimum of 10g of protein, but more is better!

There are several brands that generally follow these guidelines that would be a good place to start: Chobani (look for their Zero Sugar line); Siggi’s; Oikos (look for their Triple Zero line); or Fage! A note: If you have sensitives to non-nutritive sweeteners, be sure to look closely at the ingredients. 

Do you have a milk allergy? Yogurt is still a great choice for a convenient, high protein breakfast and these tips on evaluating the nutrition label still apply! Be sure to look for a soy, coconut or almond based yogurt to be allergy friendly.

Autism Spectrum Disorder (ASD) is a neurological condition that includes a broad range of characteristics that affect how individuals interact socially, communicate, learn, and behave.

While a focus on nutrition can be beneficial for all individuals, why would one want to specifically focus on eating and eating behaviors when they or someone they love have an autism spectrum disorder diagnosis?

1. ASD is characterized by slow motility and constipation. While there may be other gastrointestinal issues found with ASD, these two are the most common. They are characterized by early fullness, painful bowel movements, and infrequent bowel movements. A registered dietitian can assist individuals with ASD in increasing water or water-rich foods in their diet, increasing low intensity movement, and adding more fiber rich foods.
2. ASD is associated with sensory sensitivities including food texture preferences along with food texture aversions. This also means the environment in which an individual with ASD is eating may be an important factor in their overall eating experience.
3. Picky eating is a common struggle with ASD. This could be related to food texture preferences but it could also be related to other sensory sensitivities, digestive discomfort, or a resistance to change. ARFID is also a form of picky eating that is linked with ASD. One study showed 35% of pediatrics diagnosed with ASD also met ARFID diagnoses criteria as well. [1]  ARFID stands for Avoidant/Restrictive Food intake. Similar to picky eating, ARFID is characterized by a limited variety of foods one is willing to eat or like. Unlike picky eating, this list of foods tends to get smaller over time and may be an adverse reaction to a negative experience such as choking or vomiting.  This disorder can lead to fatigue, difficulty sleeping, nutrient deficiencies, growth stunts, constipation, and failure to thrive. 
4. A connection has been found between ASD and nutrient deficiencies. This could be related to picky eating, texture sensitivities, and/or methylation abnormalities. A dietitian can help identify and address nutrient gaps! 

[1] Williams K, Hendy H, Field D, Belousov Y, Riegel K, Adams W. Implications of avoidant/restrictive food intake disorder (ARFID) on children with feeding problems. Child Health Care 2015; 44: 307–21.