Two compelling reasons to re-think what you eat: my mom and my dad

It’s really hard to change the way you eat and take care of yourself in the absence of a motivating force.  A busy schedule, demanding job, and better things to do with your time are all real obstacles most of us face when it comes to making a lasting change in favor of health.  But I’m here to report that it can be done, it can be fun (yep, fun), and it will be the best thing you’ve done for yourself in a long time.

If you take good care of yourself already, kudos to you!  Keep it up!  But if you’re like most people and you’ve gotten some less than glowing feedback from your doctor, or you just know there’s more you could be doing, then listen up… maybe these two reasons will be the ones that tip the scales for you.  

Reason #1: My mom 

I told you back in my post on 12/17/11 that my mom’s cancer is 50% gone.  That progress doesn’t make itself known in most cases like hers, much less in 3 months, and she’s not finished!  We’re not stopping til it’s 100% gone.  She’s exceptional, in every sense of the word.  And we know (yes, we know) that her progress has to do with much more than drugs!  She chose the path less traveled.  No traditional chemotherapy in her body, so her immune system remains in perfect condition, as does her gut, her hair, her wits, and her happy smile.  But she’s also got what many others in her situation don’t:  a mind that is set on healing, faith that her prayers will be answered, a yoga regimen and attention to breath that she’s never had before, and daily decision to consume only foods that help her body to heal itself and to say no to those that harm it.  Full transparency: seven months ago, that would’ve all sounded very nice and yet very squishy but not very real to me.  But guess what?  It’s real.  50% gone, 100% real.  

What you eat has an impact on your risk for developing cancer, and your ability to fight it should it come your way.

Reason #2: My dad

As of last week, we have one more reason to celebrate in the Campo family.  My dad, who does not have cancer but did have concern-worthy high cholesterol, has started adopting the way of eating I endorse on this blog and in life: little to no animal products (exceptions are oily fish and eggs), no dairy, and tons and tons of fibrous fruits, vegetables, and whole grains.  He hasn’t gone whole hog, he still likes his occasional pork chop or piece of homemade Italian sausage, and forget about denying him parmesan with his pasta!  But the sugary and refined foods have been largely ignored, his trips to the vending machine at work the same fate, and McDonald’s is off limits.  Best of all, he reports feeling really good. 

Hot off the presses, his cholesterol figures are below for your perusal: Wow!  Go dad!  

What you eat has an impact on your risk for developing (and ability to reverse) heart disease, diabetes, and a whole host of other chronic conditions.  

If you can't see the picture that well: 

- Far left: report date 6/4/2010; cholesterol 221 (that's bad, note up top the report says "Abnormal")

- Middle: report date 3/15/2011: cholesterol 185 (that's the effect of the drugs they asked him to take, there were no dietary changes.  Better...)

- Far right: report date 1/16/2012: cholesterol 150.  That's all diet!  Who needs drugs when you can do that with food?

GMOs and the right to know what's in your food.

Most people think about avoiding chemical pesticides and fertilizers when they think about organic, and knowing about the presence of those things in our food is certainly important.  But the lesser discussed tenet of organic, at least until recently, is that of the genetic modification of food.  You may have heard the term "GMO" or "GE" which stand for "genetically modified organisms" and "genetic engineering" respectively.  Foods certified organic by the USDA cannot, by definition, be genetically modified.

Now, I have to be a little careful on this topic because I am not an expert.  There are soil scientists and agriculture experts who have dedicated their lives and professions to understanding this topic, and to their opinions, I will always yield.  But I do want to share my  opinion, based on what I know.

According to the book "Integrative Nutrition" by Joshua Rosenthal, "The most prevalent GM crops were created to resist harsh chemicals;...Farmers who use GM crops can spray their fields to kill everything growing in the area except the food crop."  That all actually sounds very cool technologically per the above, and if we can prove with certainty that there is no harm to humans, great.  But what worries me in the absence of that proof is that we ingest those same killer chemicals when we eat those plants...so, what are they doing inside our bodies?

The reality is, we don't know yet.  Supporters of GM crops would contend its a worthwhile risk to take because crops that can resist certain pests and adverse growing conditions, in theory, produce higher yield and therefore allow more people to be fed.   Even though we now have more over-nourished people in the world than we have under-nourished, but that's another story.  There is, however, some debate about whether crop yields have in fact increased, according to studies like this one from 2009.  Supporters would also remind me that farmers have less wasted crop due to greater pesticide and weather resistance and less time spent spraying and doing other activities that are rendered unnecessary when your crops are the output of modified seeds; therefore, there is an economic component to it.

How does the rest of the world feel?  Per this October 2011 graphic from Scientific American, the US and Canada do not require labeling of genetically modified food, but in 40 other countries (the green dots), there are significant restrictions or outright bans on production as they have not yet been proven safe.  

I'm not asking for bans on production necessarily, just information.  What I want is the ability to make an informed decision in the grocery store.

By several estimates, including this one from Scientific American article mentioned above, 80% of the packaged food in our grocery stores contains GMOs.  That pretty much means if it’s not organic, or labeled “no GMOs,” it probably is genetically modified.  Corn and soy are the usual suspects, but all sorts of crops can be modified.

Shopping tip: If you decide you want to minimize GMOs in your home, look for the USDA organic label or a “no GMO” indication.  According to this and other sources, produce can be identified as:

- Conventionally grown/non-GMO with a 4- or 5- (e.g. 4011 is bananas)

- Organically grown with a 9- (e.g. 94011)

- GMO with an 8- (e.g. 84011)

Brands: Silk and Amy’s are two of my favorite brands that don’t use GMOs.  Silk makes soy milk, yogurt and other dairy alternatives and Amy’s is a California company that focuses on frozen and canned goods for those on-the-goers who don’t always have time for fresh.

Click here for a short 3-minute video worth watching.  If you agree, pass it on.

I eat ice cream and brownies and think you should too.

Let’s face it – sometimes we need to indulge.  It’s fun, it’s normal, and best of all, when done smartly, it can be healthy!  This holiday season we experimented with various sweets.  I’ll be honest, nothing will ever be able to replace mom’s fudge, but I’m willing to bet most of you will agree the brownies and ice cream we made were a noteworthy substitute.  Three-year-old nephew approved in fact.  And honest to goodness…healthy.

Before I get to the recipes, here’s the skinny on the ingredients we used:

Chocolate

Chocolate, when in its true and unaltered form (raw cacao beans or powder), is a very powerful health food.  Raw cacao has more antioxidants than any food tested so far!  Crazy but true: the culprit we have spent all this time trying to avoid, the one we sinfully sneak after succumbing to a craving that’s powerful than our willpower, is actually quite good for us.  As more and more research pours in, the evidence keeps mounting.  There’re references to brain health, skin elasticity, cardiovascular health and even anti-cancer activity.  But wait!  The key to realize is that most of the chocolate products you buy (including my old favorite, the always-delicious but just never-good-for-you Reese’s Peanut butter cup) are processed, full of sugar and other stuff that isn’t really food, and contain so little actual cacao that they simply don’t count.  I agree, it’s a travesty.

Shopping Tip: Look for raw cacao powder for baking, ice cream, and no-bake brownies as well as the best hot chocolate drink you can imagine (ping me for a recipe).  If you’re craving a bar, look for 75%+ raw cacao.  We like Rapunzel brand organic cocoa powder.  

Oh, and "cacao," "cocoa," it's all the same thing, the former just sounds fancier I guess.  "Ca-cow."  Fancier?  Or something a rooster might say?  You decide.

Dates

Dates, when ground to a pulp in a food processor or blender,  and mixed with nuts and cacao powder make a wonderful sweet gooey bar that can proudly stand in for a doughy brownie, cake, or protein bar.  Did you know that apples, pears, figs, prunes and dates are the fruits highest in fiber?  Dates are also rich in vitamins and minerals, so be happy!  Eat a date a day.  A nice healthy date-based snack is a Lara Bar or a Pure Bar.  I love these little guys because 1) they taste amazing (try Peanut Butter and Jelly Lara Bars, you won’t be sorry), and 2) they have SO FEW ingredients, and they’re all real food!  Buy them in bulk on Amazon to save on cost.  You can usually get them for ~$1/bar vs. $1.50 and up in stores.

Shopping Tip:  If you can find bulk organic dates, awesome.  If you can’t, Earthbound Farm makes a nice packaged brand and they come pitted.

Coconut Milk 

Coconut milk is rich in calcium and B vitamins and one of the best fuels for healthy brain function.  We use it in our ice cream recipe, but if you're concerned about fat (even after me telling you that it's good fat, and you need it), you can use soy or almond milk instead.  

Try it at home:

No Bake Brownies

2 cups medjool dates, pits removed

1 cup raw walnut, almond and/or cashews (chopped in processor or purchased as pieces)

¾ cup cocoa powder

Water as needed (about ¼ cup all in)

1.      Place dates in a blender or food processor and process with a few tablespoons of water

2.      Add nuts and cacao powder.  Process until a moist, crumb-like dough has formed.  Add water if the mixture is dry.

3.      Spread into an 8×8 inch pan and press firmly into a solid brownie layer. Cut into bite-size squares and serve. (No baking!)

Makes 2 dozen small squares.

Ice Cream (The Almond Joy variety)

2 peeled bananas, frozen

½ can organic unsweetened coconut milk

3 Tbsp raw organic cacao powder

¼ cup almonds, chopped roughly

Combine frozen bananas and coconut milk in a blender and blend until smooth.  Add cacao powder and almonds and blend again.  Adjust any ingredient to suit your taste.  You may need to add liquid, either coconut milk, soymilk or water, to get it to be "pourable" and to promote smooth blending.  Refreeze for ice cream, or serve as-is if you prefer mousse.  The frozen bananas will make it chilly.  

If you're not a fan of coconut almond, substitute!  Throw in some frozen cherries or strawberries, replace the coconut milk with soy milk, and bump up the cacao powder a notch.  See how hard it is to not consume the whole batch in one setting!  And guess what?  If you do, it’s okay!  Because it’s all real food, and really good for you.

Makes a little more than 1 pint.

Putting it all together:

January is National Radon Action Month: Have You Tested Your Home?

The EPA has designated January as National Radon Action Month.  If you read that and said "Great, it's about time," then you're probably aware of the risks associated with radon.  If you read it and said "National what?  Why would we have a month for radon anything?" then you might need to read on.


Radon is the leading cause of lung cancer in non-smokers, and is estimated to kill 20,000 people in the US each year.  


A few facts you should know:

• Radon is an odorless, tasteless, cancer-causing radioactive gas
• Radon gas is  released in rock, soil, and water from the natural decay of uranium. While levels in outdoor air pose a relatively low threat to human health, radon can accumulate to dangerous levels inside buildings 
• Radon is found all over the US, not just in farming areas; in fact, two neighboring homes can have very different radon levels.  (Check out this site to see your county's radon levels)

What you can do:

• Test your home for radon.  We did it after learning about mom's diagnosis (and found our levels weren't elevated) and it's quite easy.  You can buy a kit from Lowe's or Home Depot for around $20, or you can order them from your state office.  Visit the EPA website for more information.
• If your levels come up high (4 pCi/L or greater), you should have your home fixed.  The cost to fix the problem is said to rival that of having a new hot water heater installed, but will vary based on the home.

Peanut Butter: Does anyone not like it?

Happy New Year!  Time to be thankful for our health, and to reminisce a bit...  


When I was growing up, one of my favorite things to eat was a peanut butter and jelly sandwich, or, as my mom called it, a PBJ.  Unfortunately, my favorite thing to eat it on was squishy white bread, cut (or more accurately, pressed with a dull knife but not completed severed) in half. But I digress.

I still love peanut butter, and now I can rejoice in its many health benefits as well as in its perfectly yummy taste! 

Nutrients: Peanuts are a fantastic source of protein, Vitamin E, niacin, folate, and manganese.  They also boast antioxidant properties on par with blackberries.

Heart health: According to this article, peanut consumption has been associated with lower cholesterol and cardiovascular disease risk.  According to one study, the decrease in risk was 21%.

Cancer prevention: In this 10-year study involving men and women, colon cancer risk was found to be greatly reduced with peanut consumption.

So even if peanuts are high in fat, remember it’s monounsaturated (good) fat, and according to the above facts, we shouldn’t be scared to indulge, if in moderation!  Eat up!

• Spread peanut butter on your morning whole grain toast (add juice-sweetened fruit spreads or apple butter for an extra kick)
• Add a tablespoon of peanut butter to your morning smoothie
• Make apples and peanut butter your go-to midday snack.  Or, be like me and just grab a teaspoon and eat it, but don't double dip if you share your food stuffs with friends :)
• Combine peanut butter and other Thai seasonings like curry or coconut milk to make a yummy cooking sauce

Shopping tip:  Read the label.  The only ingredient you need is the nut (e.g. peanuts, almonds, etc)!  If there is a second ingredient, make sure it’s just salt.  Oils, hydrogenated (trans) fats, and sugars, and other additives are unnecessary and make this otherwise healthful snack less so. See below for the contents of Skippy Natural... not so great (roasted peanuts, sugar, palm oil, salt), and this is by no means the worst offender of the big brands. 

Also, choose organic where feasible.  Organic peanut butter is often reasonably priced compared to its non-organic relatives.  Almond butter tends to be quite pricey when purchased organic, so I usually just look for one whose ingredient list reads: “Raw almonds.”  Trader Joe's makes one that I like.  They also carry organic fruit spreads, some of which are fruit juice (rather than sugar) sweetened.  If you don't have a Trader Joe's, look for Arrowhead Mills.  Justin's and Mara Natha are easier to find, though many contain oil and sugar so check the label first.

To be VERY healthy (and cool, in my book, though I’ve never done it myself), try grinding your own butters in a health food store or a Vitamix blender.

Disclaimer: I eat mostly almond butter now, but do incorporate some peanut butter too.  Almond butter has a better fatty acid profile, and doesn't come with the risk of aflatoxin, a natural toxin produced by certain strains of a mold that grows on peanuts.  The risk is very low that a peanut butter you’d buy in the store would be contaminated , so unless you’re immune or otherwise compromised, you probably don’t need to worry.

Lung Cancer: Some Facts You Should Know.

I thought I’d break briefly from pure nutrition to talk about lung cancer, though I’ll suggest the two are definitely related!  My goal is to inform, and to build awareness for what I consider to be one of the most alarming trends in health today.  Cancer of any kind is scary and terrible, but most of us know far less about lung cancer than we should. 

Here is my beautiful mom – she looks not a day over 30, right?  So lucky I’m her offspring.

She’s 58, has never smoked in her life, and is otherwise completely healthy.  But on June 22 of this year, she was diagnosed with Stage IV adenocarcinoma of the lung, a form of non-small cell lung cancer.  Talk about a shock. 

A few more facts and figures that may shock you as well:

The Statistics 

(Source: LUNGevity)

• Lung cancer is the leading cause of cancer death, regardless of gender or ethnicity.
• Lung cancer impacts one in 14 Americans and kills more than breast, prostate, colorectal, leukemia, and melanoma cancers combined.
• Lung cancer kills almost twice as many women as breast cancer, and more than twice as many men as prostate cancer.
• About 55% of all new lung cancer diagnoses are among people who have never smoked or are former smokers.
• Lung cancer accounts for 14% of all new cancer diagnoses but 27% of all cancer deaths.

Adenocarcinoma, the form my mom has, is on the rise among young, female never smokers according to this recent Harvard study.  Worth a read.  So yes, it is relevant to us all.

Also, about 85% of lung cancer can be attributed to smoking.  Given the prevalence among smokers, I think we get at least two unfair and unfortunate bi-products:

1. There is a stigma.  It kinda drives me crazy when the first question people ask is whether my mom is a smoker, and yet it’s the first tidbit I offer if they don’t ask (NO! She never smoked!)  I’m equally guilty, and yet obviously the disease is no less awful and no more deserved by a smoker than a non-smoker. 
2. Research dollars are hard to come by.  Perhaps because the majority of cases are at least partly preventable, when counted in terms of research dollars per cancer death, lung cancer comes up in the loser’s slot

FY 2010 Federal Research Dollars 
Per Death

So perhaps it won’t be a surprise to learn that survival rates have not improved as they have for other types of cancer.  They’re still bad. 

Five Year Survival Rates ...
Little Progress for Lung Cancer

Federal spending from the combines FY2010 research dollars of the National Cancer Institute, Department of Defense and Centers for Disease Control and Prevention. Estimated cancer deaths from the American Cancer Society: Cancer Facts and Figures 2010. 5-year survival rates [based on year of diagnosis] from the SEER Cancer Statistics Review 1975-2008. Source: Lungevity.org

On top of that, early detection strategies are being considered, but are costly and come with their own risks (e.g. CT scans and radiation), and there are few symptoms in early stages of the disease.  As a result, many cases are caught too late for surgery or radiation.  I like to think things are changing on that front - they have to, right?  For example, last month, Arizona recognized this company for their new and promising technology for early detection of lung cancer without x-rays .  Woo hoo!  We want more!

After much research, thought, and prayer, my mom opted not to do intravenous chemotherapy.  Instead, she takes a pill once daily that targets her cancer directly, but doesn't wreck her immune system, and doesn't cause her to be sick or lose her hair.  Not to mention the countless other horrendous side effects of traditional chemotherapy.  Perhaps as (more?) importantly, she’s completely changed what she puts in her mouth, and she’s adopted yoga and light exercise to keep her body and mind in tip top shape.  Doctors weren’t sure what to expect, but most of them thought “maintenance” of the cancer would be a success given its pattern and advanced stage.  Guess what?  After a few months of complete diet overhaul, targeted supplements prescribed by the Block Center for Integrative Cancer Treatment in Chicago, and her Tarceva, the cancer is 50% gone.  50%!!  We have learned beyond the shadow of a doubt that that the mind, body, and spirit are inextricably linked.  She has taken control and is kicking cancer's booty.  She’s an outlier already, and she’ll continue to be one.  She’s a rockstar. 

Most of what I’ll share on nutrition and wellness in this blog will be what I’ve learned through my mom’s journey so far.  I have been living at home with her for the past 6 ish months on a leave from work, co-creating her diet and wellness plan with her, and doing it myself as well.  (I have the world's best husband and employer).  We both feel like a million bucks.   Really.  She’s the epitome of, and the continued inspiration for, being Very Almost Healthy!

Thanks for reading.  If you learned anything new, go tell someone else!  Spread the word, build awareness.  It helps!  And if you’re looking for ways to deploy your charitable giving dollars next year, consider LUNGevity.  I’m not affiliated with them, but find them to be an amazing organization and they are funding research for early detection and targeted treatment specifically for lung cancer.  Or, when the weather turns warm again, participate in one of their “Breathe Deep” 5Ks in your local area.  We did a bunch this year as a family and had a great time!  If my mom, our adorable and aging beagle, and all of us can run or walk 3.125 miles, so can you.

Twinkies for Breakfast: Sugary, Sugary Cereals.

We have all heard that breakfast cereals can actually be pretty bad for us, but did you ever REALLY believe that?  I mean, it’s enjoyably shaped grains over which we pour milk - how bad can it be?  According to a recent study, pretty bad.  I used to eat Honey Nut Cheerios like they were going out of style - sometimes multiple times per day.  Guess what?  They’re packed with sugar.  And Cap'n Crunch?  That guy got me through many a morning back in the 7th grade.  That one's no good either, in any of its many varieties apparently!  The problem with all the sugar is that if you start the day with a big dose like the one that comes in many breakfast cereals, chances you’ll “crash” in the afternoon are higher.  So are the chances you’ll continue to crave sugar (given that it creates a chemical high that is addictive) throughout the day.  It may even mean you sleep poorly that night. 

According to this recent Environmental Working Group study, here are the worst offenders.  Note that the worst of the bunch, Honey Smacks, has as much sugar as a Twinkie.  Yep, a Twinkie.  43 others have as much sugar as 3 Chips Ahoy Cookies in one serving.   

10 Worst Children's Cereals

Based on percent sugar by weight

1. Kellogg's Honey Smacks at 55.6% sugar (the TWINKIE!!)
2. Post Golden Crisp
3. Kellogg's Froot Loops Marshmallow
4. Quaker Oats Cap'n Crunch's OOPS! All Berries
5. Quaker Oats Cap'n Crunch Original
6. Quaker Oats Oh!s
7. Kellogg's Smorz
8. Kellogg's Apple Jacks
9. Quaker Oats Cap'n Crunch's Crunch Berries
10. Kellogg's Froot Loops Original

So if any of these (or many of the others on their full listing) are in your cupboard, let me encourage you to make a change.  Next time you shop, go for unsweetened, unflavored oatmeal and add some nuts and (sulfite-free) cranberries.  Or, go really crazy and go for quinoa instead.  Not only a whole grain but a complete protein that I'll rave about in an upcoming post.  Better yet, skip the cereal all together and opt to start your day with a green smoothie!  Check out this previous post for an easy recipe.       

If you do want to stick with dry cereal, and I totally get it because I like it too, go check out the full study at EWG.org for a listing of good brands, both for big and little kids.  At home, because Corn Flakes used to be a staple as well, we like Nature's Path Organic Corn Flakes, which are sweetened with fruit juice not sugar.  That same company makes a great line of delicious, organic, reasonably priced cereals with very short ingredient lists, so see if your local grocer carries it and give it a shot!  No more Twinkies, no more Twinkies...