Welcome!           Shape your plate to Fight Colorectal Cancer          Part of Fight Colorectal Cancer’s Monthly Patient ...
1. Tonight’s speakers: Kimberly Petersen and Kim Ryan   2. Archived webinars: Link.FightCRC.org/Webinars3. Follow up surve...
Kimberly M. Petersen, R.D., L.D.N                  Registered Dietitian           The Minnie Pearl Cancer Foundationwww.Fi...
WWW.MINNIEPEARL.ORG
Our Mission:To create a more confident cancer journey      for adults anytime, anywhere
Shape Your Plate to Fight   Colorectal Cancer  Kimberly M. Petersen, R.D., L.D.N        Registered Dietitian The Minnie Pe...
Objectives• Feel more confident in choosing the best  foods to fight colorectal cancer and to  maximize nutrition• Have an...
What Should I Eat?!•   Fruits and vegetables•   Complex carbohydrates•   Lean protein sources•   Healthy fats•   Drink water
Fruits and Vegetables
Fruits and Vegetables•   Should make up the majority of the diet.•   Choose a wide variety of colors.•   Fresh or frozen a...
The Dirty Dozen1.   Apples         7. Grapes2.   Celery         8. Sweet Bell Peppers3.   Strawberries   9. Potatoes4.   P...
The Clean 15Onions             Kiwi FruitAvocado            CabbageSweet Corn         EggplantPineapple          Cantaloup...
More is Better•   Add a salad to meals.•   Keep frozen fruits and vegetables on hand.•   Have raw vegetables cut and ready...
Complex Carbohydrates
Whole Grains        • Wheat        • Barley        • Cornmeal        • Oat bran        • Quinoa        • Brown or wild    ...
Legumes      • Beans      • Peas      • Lentils
What Makes Carbohydrates           Complex?• They are digested more slowly than  simple carbohydrates.• They have a high f...
Go With the Grain• Opt for whole grains most often.• Avoid simple carbohydrates made from  white flour.• A whole grain pro...
Lovely Legumes• Add beans, peas, or lentils to a soup or a  stew.• Make a point to have at least one meatless  meal per we...
Lean Protein
Preferable Protein Sources•   Organic poultry•   Fatty fish•   Legumes•   Nuts•   Eggs (locally raised)•   Organic dairy p...
Red Meat• Limit and, if possible avoid beef, pork,  and lamb.• A link between red meat consumption and  increased colorect...
Processed Meats• Avoid all processed meats including  bacon, sausage, hot dogs, and luncheon  meats.• Curing , smoking, sa...
Processed Meats• Choose uncured or unsalted varieties of  these meats.• Look for nitrate- and nitrite-free luncheon  meats...
Healthy Fats
Healthy Fats•   Extra virgin olive oil•   Expeller pressed canola oil•   Avocado•   Nuts•   Seeds (flaxseed)•   Fatty fish...
Healthy Fats• Avoid fast food and fried foods.• Use butter and margarine sparingly if at  all.• Choose fats that are monou...
Focus on Healthy Fats• Use olive oil in cooking and baking.• Snack on nuts (walnuts or almonds) or trail mix  including th...
Water
Water• The human body is about 60-70% water.• Every organ and organ system is  dependent on water.• Flushes out toxins• Ca...
How Much Water?• Nine cups daily for women• Thirteen cups daily for men• Urine should be pale yellow, near  colorless.• Am...
What Type of Water is Best?•   Water that contains minerals•   Filtered water•   Spring water•   Use a reusable glass or o...
What Should I Do?•   Move toward a more plant-based diet.•   Eat less processed food.•   Eat a fiber-rich diet.•   Eat gar...
What Else Should I Do?•   Reach and maintain a healthy body weight.•   Become an active person.•   Limit time spent sittin...
A Few Words About Weight
Weight• Excess body weight is a contributing factor in 1  of 5 cancer-related deaths. (source: ACS)• There is a link betwe...
What To Do About Weight?•   Eat less, move more.•   Gather a group or join an existing group.•   Get familiar with proper ...
Physical Activity
Physical Activity• May reduce risk for colorectal cancer as  well as other cancer types• Reduces overall risk for other ch...
Get Active and Stay Active•   Find an enjoyable activity.•   Keep it simple.•   Go at it gradually.•   Think like an activ...
Resources• American Institute for Cancer Research (AICR) -  www.aicr.org• American Cancer Society - www.cancer.org• The En...
WWW.MINNIEPEARL.ORG
www.FightColorectalCancer.org877-427-2111
UPCOMING WEBINARS          A PEEK AT THE PIPELINE               APRIL 18, 2012         8 - 9:30 PM EASTERN TIMEWHATS NEW I...
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Exercise, Nutrition and Recurrence Prevention Webinar: March 21, 2012

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Kimberly Moore Petersen is a graduate of the University of Kentucky and is a Registered Dietitian certified in weight management.

Kimberly is very knowledgeable in all aspects of nutrition and offers a unique and personal perspective to patients, survivors, caregivers, and other oncology professionals. She feels extremely fortunate and honored to work in a unique and vital area of the dietetics profession through The Minnie Pearl Cancer Foundation.

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Exercise, Nutrition and Recurrence Prevention Webinar: March 21, 2012

  1. 1. Welcome! Shape your plate to Fight Colorectal Cancer Part of Fight Colorectal Cancer’s Monthly Patient Webinar Series Our webinar will begin shortlywww.FightColorectalCancer.org877-427-2111
  2. 2. 1. Tonight’s speakers: Kimberly Petersen and Kim Ryan 2. Archived webinars: Link.FightCRC.org/Webinars3. Follow up survey to come via email. Get a free Blue Star of Hope pin when you tell us how we did tonight. 4. Ask a question in the panel on the right side of your screen 5. Or call the Fight Colorectal Cancer Answer Line at 877-427-2111
  3. 3. Kimberly M. Petersen, R.D., L.D.N Registered Dietitian The Minnie Pearl Cancer Foundationwww.FightColorectalCancer.org877-427-2111
  4. 4. WWW.MINNIEPEARL.ORG
  5. 5. Our Mission:To create a more confident cancer journey for adults anytime, anywhere
  6. 6. Shape Your Plate to Fight Colorectal Cancer Kimberly M. Petersen, R.D., L.D.N Registered Dietitian The Minnie Pearl Cancer Foundation
  7. 7. Objectives• Feel more confident in choosing the best foods to fight colorectal cancer and to maximize nutrition• Have an increased awareness of factors that may contribute to the development and/or recurrence of colorectal cancer
  8. 8. What Should I Eat?!• Fruits and vegetables• Complex carbohydrates• Lean protein sources• Healthy fats• Drink water
  9. 9. Fruits and Vegetables
  10. 10. Fruits and Vegetables• Should make up the majority of the diet.• Choose a wide variety of colors.• Fresh or frozen are best.• Get familiar with “The Dirty Dozen” and “The Clean 15”.
  11. 11. The Dirty Dozen1. Apples 7. Grapes2. Celery 8. Sweet Bell Peppers3. Strawberries 9. Potatoes4. Peaches 10. Blueberries5. Spinach 11. Lettuce6. Nectarines 12. Kale/Collard Greens
  12. 12. The Clean 15Onions Kiwi FruitAvocado CabbageSweet Corn EggplantPineapple CantaloupeMango WatermelonSweet Peas GrapefruitAsparagus Sweet Potatoes Mushrooms
  13. 13. More is Better• Add a salad to meals.• Keep frozen fruits and vegetables on hand.• Have raw vegetables cut and ready for snacking.• Make vegetables the focal point of a meal.• Have fresh fruit for dessert.
  14. 14. Complex Carbohydrates
  15. 15. Whole Grains • Wheat • Barley • Cornmeal • Oat bran • Quinoa • Brown or wild rice • Amaranth
  16. 16. Legumes • Beans • Peas • Lentils
  17. 17. What Makes Carbohydrates Complex?• They are digested more slowly than simple carbohydrates.• They have a high fiber content.• They produce energy at a slower rate and that energy lasts for a longer period of time.
  18. 18. Go With the Grain• Opt for whole grains most often.• Avoid simple carbohydrates made from white flour.• A whole grain product should list a whole grain as the very first ingredient.• Experiment with new grains.
  19. 19. Lovely Legumes• Add beans, peas, or lentils to a soup or a stew.• Make a point to have at least one meatless meal per week using beans as the protein source.• Gradually add beans to the diet to allow digestive system time to adjust.
  20. 20. Lean Protein
  21. 21. Preferable Protein Sources• Organic poultry• Fatty fish• Legumes• Nuts• Eggs (locally raised)• Organic dairy products
  22. 22. Red Meat• Limit and, if possible avoid beef, pork, and lamb.• A link between red meat consumption and increased colorectal cancer risk has been established.• For cancer prevention, limit red meat to no more than 18 ounces per week. (source: AICR)
  23. 23. Processed Meats• Avoid all processed meats including bacon, sausage, hot dogs, and luncheon meats.• Curing , smoking, salting, and the use of preservatives in processing meat all produce cancer-causing substances.
  24. 24. Processed Meats• Choose uncured or unsalted varieties of these meats.• Look for nitrate- and nitrite-free luncheon meats.• A causative link has been established between processed meat consumption and increased cancer risk. (source: AICR)
  25. 25. Healthy Fats
  26. 26. Healthy Fats• Extra virgin olive oil• Expeller pressed canola oil• Avocado• Nuts• Seeds (flaxseed)• Fatty fish (cold water fish)
  27. 27. Healthy Fats• Avoid fast food and fried foods.• Use butter and margarine sparingly if at all.• Choose fats that are monounsaturated or high in omega-3 fatty acids.
  28. 28. Focus on Healthy Fats• Use olive oil in cooking and baking.• Snack on nuts (walnuts or almonds) or trail mix including these.• Top a leafy green salad with salmon, tuna, and/or nuts.• Sprinkle flaxseed on cereal, oatmeal, or yogurt.
  29. 29. Water
  30. 30. Water• The human body is about 60-70% water.• Every organ and organ system is dependent on water.• Flushes out toxins• Carries nutrients to cells• Keeps ear, nose, and throat tissue moist
  31. 31. How Much Water?• Nine cups daily for women• Thirteen cups daily for men• Urine should be pale yellow, near colorless.• Amount needed may vary with exercise, environment, or illness.
  32. 32. What Type of Water is Best?• Water that contains minerals• Filtered water• Spring water• Use a reusable glass or other Bisphenol-A (BPA) free container for water instead of multiple plastic bottles.
  33. 33. What Should I Do?• Move toward a more plant-based diet.• Eat less processed food.• Eat a fiber-rich diet.• Eat garlic regularly.• Reduce sugar intake.• Limit sodium to no more than 2300mg/day.
  34. 34. What Else Should I Do?• Reach and maintain a healthy body weight.• Become an active person.• Limit time spent sitting.• Manage stress in a healthy way.• Avoid alcohol.• Do not use tobacco products and limit exposure to second-hand smoke.
  35. 35. A Few Words About Weight
  36. 36. Weight• Excess body weight is a contributing factor in 1 of 5 cancer-related deaths. (source: ACS)• There is a link between being overweight or obese and at least 13 cancer types.• Colorectal cancer is one of these.• Excessive weight in the abdominal area carries the most risk.
  37. 37. What To Do About Weight?• Eat less, move more.• Gather a group or join an existing group.• Get familiar with proper portions.• Keep a diary.• Eat out less often.• End a meal feeling comfortable, not painfully full.
  38. 38. Physical Activity
  39. 39. Physical Activity• May reduce risk for colorectal cancer as well as other cancer types• Reduces overall risk for other chronic health conditions such as heart disease, high blood pressure, diabetes, and osteoporosis• Vital to weight maintenance
  40. 40. Get Active and Stay Active• Find an enjoyable activity.• Keep it simple.• Go at it gradually.• Think like an active person.• Set a goal.• Establish an accountability group or partner.
  41. 41. Resources• American Institute for Cancer Research (AICR) - www.aicr.org• American Cancer Society - www.cancer.org• The Environmental Working Group (EWG) - www.ewg.org• Dr. Andrew Weil - www.drweil.com
  42. 42. WWW.MINNIEPEARL.ORG
  43. 43. www.FightColorectalCancer.org877-427-2111
  44. 44. UPCOMING WEBINARS A PEEK AT THE PIPELINE APRIL 18, 2012 8 - 9:30 PM EASTERN TIMEWHATS NEW IN COLORECTAL CANCER RESEARCH? JUNE 20, 2012 8 - 9:30 PM EASTERN TIME WHEN YOURE OUT OF OPTIONS JULY 18, 2012 8 - 9:30 PM EASTERN TIME
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