SUMMER 2010

ON DIET, NUTRITION AND CANCER PREVENTION ISSUE 108

Growing Good Health

Not since the victory gardens of the 1940s are so many people growing their own vegetables. It’s a great
way to follow AICR’s Guidelines for Cancer Prevention to eat a healthy diet of mostly plant-based foods
and get regular physical activity.

R

emember victory gardens? During World War II,
the U.S. government asked Americans to plant
gardens of edible produce to support the war effort.
Millions of people obliged and by 1943, more than 20
million victory gardens yielded about one-third of the
nation’s vegetables consumed that year.
Victory gardens became a neighborly effort and fos-
tered a sense of national duty. Nowadays, with reasons
ranging from ecology to economy, more Americans
of all ages are taking the initiative to grow their own
food.
This brings back memories for Elaine Fantle
Shimberg, 73. She recalls her parents’ backyard victory
garden in Ft. Dodge, Iowa, between 1942 and 1945.
“We were growing our own vegetables so the crops in
the fields could feed our troops,” says Shimberg. “Food
was rationed in the stores – especially meat and sugar.
Having a garden made us feel that we were doing
something to help the war effort.”
Her family’s garden produced cucumbers, tomatoes, Lots of Veggies from a Little Space
green onions, lettuce, radishes and carrots. “We used “My memory is as a toddler walking in the garden with
to just pull up the carrots, wipe them on our jeans and my grandfather,” says Donald Mazzella, 68. “When I
eat them. Rabbits nibbled at our lettuce, but we had a smell tomato plants I think of that walk. I was only 3
dog that chased them away.” when the war ended. We lived with my grandfather,
Shimberg’s who had a garden that began as a flower center and
mother canned was transformed into a victory garden during the war
tomatoes and in Newark (New Jersey).” His plot, little more than
turned the cu- 25' x 15', yielded tomatoes, corn, zucchini, pumpkins,
cumbers into peas and beets, all of which were in short supply.
pickles and Mazzella’s family shared extra yields with neighbors
pickle relish. and never had to buy tomatoes, potatoes or zucchini
“We ate them throughout the war years. “My grandfather cultivated
all winter long,”
she says. (Continued on page 3)
FREE brochures and cancer information on page 2…
You can
order a free set of six herb gar- Look inside for light summer lunch recipes
den markers. These colorful Gardening
Cool and New phyto-
markers identify phytochem- for victory
luscious chemicals
ical-rich herbs. Check box
berry over in grains,
1 on the Free Information
parfaits cancer soy and
Request Card.
5 8 12
fruit

The Newsletter is a free publication mailed to current AICR members and supporters. For more information, go to www.aicr.org.
 Editor’s about the healing potential of gardening on page 8.
A parks volunteer, Harry Glasgow, tells about being
Note active outdoors on page 4. You’ll also find recipes
for summer vegetables and a delicious fish recipe on
page 11.
by Marilyn Gentry
Our new AICR Risk Meter makes it easy to find
Americans are avid gardeners which factors specified in our expert report – such
– perhaps now more than any- as foods, physical activity and body weight – are as-
time in recent memory. From sociated with increased or decreased risk for specific
the White House vegetable garden on down, the types of cancer. Look for the free offer below.
groundswell of gardening nationwide means people
are getting physical activity and fresh vegetables. It’s
a healthy and heartening sign of activity that ties in
with the AICR Guidelines for Cancer Prevention.
In this issue of our Newsletter, we hear from
cancer survivor Diana Dyer, MS, RD, who talks

Thank You: We are so grateful to those of you who made a memorial contribution in memory of a loved
one. If you would like to make a memorial donation, please fill out the memorial card enclosed with your
Newsletter, call 1-800-843-8114, or visit us online at www.aicr.org/memory. We will send a notification to
the person(s) of your choosing.

FREE from AICR

With these free materials, you can put AICR’s science-based advice to work every day. Your support makes
AICR’s life-saving research and education efforts possible, so please enclose a gift alongside your Free Informa-
tion Request card; or write AICR, 1759 R Street, NW, P.O. Box 97167, Washington, DC 20090-7167.

M a r il y n ’s AICR Risk Meter (CW) Spin this

C h o ic e wheel to see you how diet,
physical activity and body
weight factors increase or de-
crease specific cancers, based
on the AICR expert report.

The AICR Will Organizer: Your

Personal Planning Worksheet
(WO) Use this worksheet to help
save time and money when you
UPDATED visit your attorney.

UPDATED
The Facts about Fiber (FI)
Learn the role that dietary
Nutrition and the fiber from healthful plant
Cancer Survivor (NS) foods plays in a healthy diet
This brochure offers for cancer prevention.
important advice re-
viewed by oncology
dietitians, MDs and Herb Garden Markers
other experts on how (HM) Six colorful plastic
cancer survivors can markers – for dill, parsley,
eat to maintain good basil, thyme, rosemary and
health. tarragon – can be part of your
health-promoting herb garden.

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108
 3

Drink Your Vegetables Gazpacho from AICR‘s Test Kitchen

The chilled Spanish vegetable soup called Gazpacho 2 lbs. ripe tomatoes, seeded
blends just about any variety of vegetables to get lots and diced, with their juice
of cancer-fighting phytochemicals in one dish. 1 large clove garlic
1 slice stale bread, crust
removed
1⁄2 cup reduced sodium
tomato juice
2 Tbsp. tomato paste
1 tsp. white horseradish, or
to taste (optional)
2 tsp. white distilled vinegar
1 tsp. extra-virgin olive oil
Pinch cayenne pepper or
dash of hot pepper sauce
(or to taste, optional)
Salt and ground black
pepper, to taste
Garnish:
1⁄4 cup finely diced peeled
cucumber
1⁄4 cup finely diced green
bell pepper
1⁄4 cup finely diced red
onion or radish
4 Tbsp. whole-wheat
croutons

In blender, whirl tomatoes and garlic to a coarse

Need to use up those radishes or zucchini? Toss
them into the blender with low-sodium tomato
or vegetable juice. Even chopped kale or spinach
leaves go beautifully into a gazpacho. Add chickpeas
or white or black beans to give it a little heft and
protein.
If you don’t want to put everything in the soup,
leave some chopped items for garnish – scallions,
fresh basil, parsley and cilantro, for example. Other
toppings could be chopped avocado, hardboiled egg,
low-fat sour cream or plain yogurt.
puree. Tear bread into 1 inch pieces and add to
blender. Add tomato juice, tomato paste, horseradish
(if desired), vinegar, oil and cayenne pepper. Whirl
until soup is a finely pulpy puree. Season to taste with
salt and pepper. Transfer soup to a container, cover
and chill 3-4 hours to overnight. (It will keep up to
two days.) Divide chilled soup among four bowls and
add 1 tablespoon diced cucumber, pepper and onion
to each. Garnish with croutons. Serve.
Makes 4 servings. Per serving: 120 calories, 3.5 g total
fat (0 g saturated fat), 18 g carbohydrate, 4 g protein,
4 g dietary fiber, 250 mg sodium.

Continued from page 1

that garden until the late ’50s,” Or contact your state extension service, which may
he says. Mazzella now grows to- have gardening programs especially for older adults.
matoes and herbs.
Gardens Make a Comeback
AICR Guidelines for
Besides the cancer-fighting
benefits of fresh vegetables and Cancer Prevention
herbs and physical activity (dig- The choices you make about
ging, watering, weeding, pruning and harvesting), food, physical activity and
gardeners find fellowship with other gardeners, save
weight management can
costs on grocery bills and can stock up on a supply of
healthy food for months to come. reduce your chances of
If you are interested in joining a community garden developing cancer.
or starting your own – even in the city, on an apartment • Choose mostly plant foods, limit red meat
balcony or windowsill – you’ll find tips from the and avoid processed meat.
American Community Garden Association • Be physically active every day in any way for
1777 East Broad Street 30 minutes or more.
Columbus, Ohio 43203-2040 • Aim to be a healthy weight throughout life.
1-877-275-2242 And always remember –
info @communitygarden.org do not smoke or chew tobacco.
www.communitygarden.org

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108

Getting Active in a Green Setting
Volunteering may bring to mind thoughts of tutoring a young person or helping other people in some
way. But parks need volunteers, too. Meet one volunteer who has kept physically active, as AICR advises
for lower cancer risk, while helping to preserve the natural beauty he adores.
H
arry Glasgow is a devotee of beautiful parks in
Fairfax County, Virginia. After retiring 10 years
ago, he began volunteering with one of the park’s pro-
fessional horticulturalists. “I would go every Tuesday
morning for a few hours,” he recalls. “Four or five of
us would dig, do spring planting and other work.”
Harry calls himself a born volunteer. “I have a
strong sense of community. I think people have to
contribute however they can to the community they
thrive in. So this is my way of doing it,” he says.
He is now volunteer
Vice Chairman of the Fair-
fax County Park Authority
Board. Fairfax County has the
largest system of parks in the
area. The Park Authority is
the largest landowner in the
county, with nearly 24,000
acres comprising 410 parks.
The Green Spring Park
where Harry volunteers is
Harry Glasgow, Fairfax County divided into 22 gardens, each
parks volunteer cared for by volunteers. The
gardens have different themes, he says. There’s a model
townhouse garden so people who live in townhouses
can learn how to plant their own. There are a children’s
garden, wildflower gardens and one with only native
Virginia plants. Some gardens emphasize the work of
pollinators like butterflies and bees.
“It is fascinating to watch a bee at work,” Harry
says. For humans, the gardens and the parks promote
peace and tranquility as well as physical activity.
“One of the physical benefits I experienced from
volunteering as a gardener was stretching,” Harry
comments. “Probably the most consistent requirement
Gardening Safety Tips
• Check with your doctor before you start working in the
garden.
• Warm your muscles up first with a few minutes of step-
ping side to side and repeated arm stretches, reaching
overhead and side-to-side.
• Kneel on a foam cushion or sit on a portable stool; use
long-handled tools to access hard-to-reach spots.
• Before you lift a pot or bag of soil, crouch and use your
leg muscles instead of bending at the waist and using
your back muscles.
• Stay hydrated: bring a bottle of water with you and sip
frequently.
American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108
4
in gardening is
weeding. If you
weed, many if
not all of the
muscles in your
legs and back are
stretched. If you
weed all dur-
ing the growing
season, by late
fall you become
pretty flexible.”
A kitchen garden features vegetables and herbs
used in the cuisines of the international communities
of Northern Virginia. “One of my causes is to encourage
community gardens. We’re encouraging churches with
large swathes of lawn to put in gardens for people who
really need food,” Harry says.
Rejuvenating History
Harry is particularly interested in parks classed as
nature centers and historic sites. “One garden has a his-
toric house, now owned by the Park Authority, but
once owned by a Soviet spy. Northern Virginia is, from
beginning to end, a historic place.”
Harry leads garden tours. Other ways volunteers
help out are by answering questions, giving out bro-
chures and teaching classes.
“We get senior volunteers to take young kids out
for walks in Huntley Meadows, Green Spring or one of
the other parks. The Park Authority believes in getting
as many kids as we can into parks and imprinting in
them the value of nature.” Park volunteers like Harry
rejuvenate not only their own lives but also those of
the next generation and the parks themselves.
Did You Know?
Seniors can get $10
Lifetime Passes
to National Parks
Have you always wanted to hike on
the Appalachian Trail? Adults age 62-plus can get a lifetime
pass to National Parks and Federal Recreational Lands for
only $10. The pass admits the pass holder and 3 others in
a non-commercial vehicle to areas that have a per person
admission fee (children under 16 are admitted free). The pass
can only be obtained in person at a National Park. For more
information, visit http://www.nps.gov/fees_passes.htm. 
5

Living Longer after Cancer

Cancer survivors have a stronger voice than ever before: 14 percent are now living for more than 20 years
after diagnosis. The challenge for many is to manage other health concerns as well as cancer survival.
Luckily, AICR’s Guidelines fit the advice for preventing a number of diseases.

S eventy percent of the 12 million

cancer survivors in the U.S. are
over age 60. Julia Rowland, PhD,
out, “More studies suggest that main-
taining even a moderate level of
physical activity may help to prolong
Director of the National Cancer survival.
Institute’s Office of Cancer Survivor- “Physical activity is something
ship shared these statistics at AICR’s anyone can do. It’s not another drug
conference last fall. with adverse effects and it can be tai-
“For many people, cancer has lored to where people live and what
become a chronic illness with other they enjoy,” she said.
health conditions,” Rowland said. As for diet, eating mostly plant-
But survival of three major cancers based meals helps ward off many
– breast, colon and prostate – has health problems. The following
strong links to a healthy lifestyle, she recipe is gentle on the digestive
said. In turn, a healthy lifestyle that system while cool and delicious for
follows the AICR Guidelines helps summer.
prevent other conditions to which
cancer survivors are vulnerable,
including heart disease, diabetes, You can order
kidney disease and osteoporosis. a free copy of the newly updated
Cancer affects entire families, AICR brochure, Nutrition and
creating the potential for cancer the Cancer Survivor. Check
survivors to be role models of healthy box 2 on your Free Information
living. For example, Rowland pointed Request card.

Cool and Crunchy

Berry Parfaits
Pitted and sliced peaches and plums may be used instead
of berries in these parfaits.
1 cup frozen unsweetened raspberries, thawed and
undrained
1 Tbsp. granulated sugar, or to taste
2 cups vanilla low-fat yogurt (frozen, if desired)
1 cup low-fat granola*
1 cup sliced fresh strawberries
1 cup blueberries
1 Tbsp. chopped walnuts, for garnish and blueberries. Repeat until ingredients are used. Top
4 sprigs spearmint each parfait with ¼ of raspberry sauce, ¼ of walnuts
Place raspberries and sugar in blender or food proces- and a spearmint sprig. Serve.
sor. Cover securely and blend until thick and smooth. Makes 4 servings. Per serving: 270 calories, 4 g total fat
Set aside. (1.5 g saturated fat), 52 g carbohydrates, 9 g protein,
5 g dietary fiber, 135 mg sodium.
Place 4 parfait or other tall glasses in a row. Spoon
2 tablespoons of yogurt into each glass, then 2 table- *1 cup of crushed ginger snaps may be used instead
spoons of granola, then 2 tablespoons of strawberries of granola.

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108
6

Mini Moves Lead to Better Health

Taking small steps each day to be active and cut calories for better health and lower risk of cancer is
working for a growing number of people. Two expert researchers tell us how moving more throughout
your day can really help your health.

M

uscle and fat both contribute to our body
weight. But muscle benefits us, while fat is full
of substances that can do us harm, says Kathryn H.
Remember –
even when you’re
Schmitz, PhD, MPH, FACSM, associate professor of
epidemiology at the University of Pennsylvania in
sitting, you don’t
Philadelphia. have to sit still.
“There was a time when we thought fat was dead
tissue. But now we know that fat cells secrete sub- The Bottom Line
stances that tell the body to do things – like maintain It uses up more calories
inflammation,” she explains. to spend an hour cook-
“On the other hand, muscle cells release certain ing a meal instead of
kinds of markers that can increase insulin sensitivity heating a frozen
and even reverse diabetes.” Research has established Sitting = 1 calorie
dinner in the
that people who have diabetes are at a higher risk for Kathryn H. Schmitz, PhD microwave
cancer. or playing
Yet even as statistics show that Americans have an instrument instead of watching
become more active than before, the numbers also television. When you do watch
show that more people are obese. How can this be? TV, try keeping busy with other
activities like lifting handheld Standing =
Numbers Tell the Story weights, sorting laundry or even 1.5 calorie
“The popularity of going to a gym has increased – which organizing your recipes. Get up
is why we’re more active,” Dr. Schmitz points out. “But frequently during commercials,
time spent at the gym may be vastly outweighed by the and change the channels manually Brisk W
time we spend being inactive.” instead of using the remote control 7c
Instead, Dr. Schmitz says, “Moving more – in very device. Remember – even when you’re
small ways, over longer periods of time – can make a sitting, you don’t have to sit still.
huge difference. Think of it this way: Just try to avoid
being sedentary.”
For example, “If you are sitting for 8 hours a day,
you burn 1 calorie per minute – or 480 calories total.
But if you could burn even half a calorie more per min- What raises your risk for cancer?
ute, say by standing, you’d burn another 240 per day. What helps lower it? With our new AICR Risk Meter, you
Multiply that by 5 days a week and you have burned can dial up the answers for free.
1200 more calories per week.” We’ve turned the conclusions of our expert report into an
One study published by researchers at the Mayo easy-to-use, double-sided wheel loaded with information.
Clinic found that even a tiny amount of extra motion With the turn of a dial, you can find out what you need to
– that is, fidgeting – by lean people throughout the do to protect against 13 different kinds of cancer.
day was enough to burn as much as 350 extra calories Concerned about breast cancer? Spin the
per day. By contrast, overweight people in the study wheel to find the foods that raise its
tended to be much less restless than the lean subjects risk, and the foods that have been
and spent at least two hours more each day sitting shown to protect against it.
absolutely still. Want to know how strongly the
For lower cancer risk, it’s important to get the 30 evidence links physical activity to
minutes a day of moderate physical activity AICR rec- lower risk for colon cancer? Flip the
ommends. Moderate exercise (like brisk walking) will wheel over and give it a turn.
burn about 7 calories a minute. In half an hour a day, When you order the AICR Risk Meter,
5 days a week, that equals 900 calories a week. And if the science behind our Recommendations
you keep moving in small ways during the rest of the for Lower Cancer Risk will be at your fingertips. To order,
day, you’ll be saying goodbye to even more calories. check box 3 on the Free Information Request card.

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108
 7
AICR Recommendations for Small Steps to a
Cancer Prevention Healthy Weight
1. Be as lean as possible without becoming
underweight. America on the Move, based in Denver, Colorado,
2. Be physically active for at least 30 minutes every focuses on helping prevent weight gain rather than
day. promoting weight loss. The organization helps people
3. Avoid sugary drinks. Limit consumption of energy- take small steps each day to be active and cut calo-
dense foods (particularly processed foods high in ries for a healthy weight. AICR advises maintaining a
added sugar, or low in fiber, or high in fat). healthy weight for lower cancer risk.
4. Eat more of a variety of vegetables, fruits, whole “Once you’ve gained weight it can be very difficult
grains and legumes such as beans. to take it off. Our aim is to help people make small
5. Limit consumption of red meats (such as beef, pork changes to eat healthy, get active and manage their
and lamb) and avoid processed meats. weight,” says James O. Hill, PhD, cofounder of the
6. If consumed at all, limit alcoholic drinks to 2 for nonprofit America On the Move Foundation. He is
men and 1 for women a day. also director of the Center for Nutrition at the Univer-
7. Limit consumption of salty foods and foods pro- sity of Colorado in Denver.
cessed with salt (sodium).
8. Don’t use supplements to protect against cancer. “We want people
e/minute Special Population Recommendations to feel success with
9. It is best for mothers to breastfeed exclu-
sively for up to 6 months and then add reaching small goals.
other liquids and foods. That feeling allows
10. After treatment, cancer survivors
should follow the recommendations for you to build on your
cancer prevention.
success, bringing you
And always remember –
es/minute do not smoke or chew tobacco. closer to your goal.”
James O. Hill, PhD
Walking = Dr. Hill advises people to start where they are and do
calories/minute Outdoors and Healthy just a little more as part of their daily schedules. “Get
into the habit of going for a walk every day, and keep
increasing the distance a little bit,” he says. “Try using
a pedometer.” Pedometers clip to your belt or waist-
band and tell you the number of steps you’ve walked.
“With food, try cutting just 100 calories a day. If you
maintain these changes, they’ll have a huge impact,”
he notes.
It’s free to “join the movement” and register on the
organization’s website, www.americaonthemove.org,
which provides regular emails with eating and physical
activity tips, tools and resources. You can also share
experiences and comments on its blog.

Members of a
walking program in
ACROSS upstate New York.
1 This is also called “roughage” 10 Type of garden during WWII For more examples
3 Method of gardening or farming with- DOWN
of walking pro-
out man-made chemicals grams and safe
2 Head of NCI Office of Survivorship
5 Cold Spanish soup walking strategies,
4 Hiking trail that runs along Eastern
6 Dish of grains mixed with other foods see page 10.
mountain range
7 A phytochemical found in pome-
granates 9 Popular dietitian and cancer survivor
8 Kind of body tissue associated with Find many of the answers through-
strength out this newsletter and on page 8.

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108
8

Gardening for Victory over Cancer

Diana Dyer, MS, RD, is a three-time cancer survivor and a passionate advocate of eating for lower cancer
risk and growing healthy foods. For her, gardening covers all the bases of physical activity, good nutrition
and having “hope that springs eternal.”

D

iana was diagnosed with neuroblastoma as an
infant, at a time when treatment was primitive and
misdiagnoses abounded. Nevertheless, she survived not
only her childhood cancer but two diagnoses of breast
cancer, at ages 34 and 45. After a mastectomy in 1984
and again in 1995 and being told many times along the
way that she would likely not survive, Diana is now
celebrating 37 years of marriage to husband Richard
and more than 30 years as a registered dietitian.
Last year, she and Richard bought a farm in Ann
Arbor, Michigan, and planted about 50 varieties of
garlic.
“My husband and I have gardened our entire mar-
ried life,” she says. “In fact, our first date started with
weeding his garden,” she recalls.
Last year they planted 6,000 cloves of garlic by
hand and grew it organically*. Even without a pub-
licity effort, word got around to restaurants “There’s a Chinese proverb: ‘Life begins
and food stores in her area and she the day you plant a garden.’ What could
received enough interest that she
sold the entire crop. be a better metaphor for new life and
“About 80 percent of the dried rejuvenation for survivors?”
garlic you get at the grocery store comes
from China, Mexico or Argentina,” Di- “When you are diagnosed with cancer, first you
ana says. “You don’t know what kind of start doing everything you can medically. Then you
chemicals or how much have been used, try to optimize healing and wellness by connecting
because the international organic standards mind, body and spirit – maybe with complementary
are sometimes less stringent than in the U.S.” medicine, like yoga, massage, acupuncture. But garden-
Also, the fuel used to ship garlic that far could be saved ing hits all the bases in spades. And it costs pennies
if everyone bought locally grown produce. compared to other mind-body practices. You also pay
“There are 30 million acres of front lawns in this yourself – with vegetables!
country,” Diana says. “If they were all turned into “There’s a Chinese proverb: ‘Life begins the day
gardens, that would be enough garden space to feed you plant a garden.’ What could be a better metaphor
everyone the recommended 5 daily servings of cancer- for new life and rejuvenation for survivors?”
fighting vegetables.” Diana plans to write about her own Cancer Victory
Garden in order to inspire other cancer survivors to
Gardening Is Ideal for Survivors begin growing some of their own produce. For more
In 1999, Diana established the Diana Dyer Cancer information, visit her website at www.cancerrd.com
Survivors’ Nutrition Research Endowment Fund to or you can access her blog directly at www.cancer-
support new research through AICR on cancer treat- victorygardens.com.
ment and survival. Gardening is an ideal therapy for *“Organic” means growing plants without use of synthetic
survivors, she feels. (man-made) pesticides or fertilizers in a way that is friendly to
the environment. To be certified by the USDA, organic farms
must be regularly inspected.
Answers to page 7 crossword puzzle:
Across: 1. Fiber; 3. Organic; 5. Gazpacho; 6. Pilaf; Our free brochure, The Facts
7. Delphinidin; 8. Muscle; 10. Victory about Fiber, tells you why getting enough fiber
in your diet is essential to good health. To order
Down: 2. Rowland; 4. Appalachian; 9. Dyer a free copy, check box 4 on the Free Informa-
tion Request card.

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108
 9

Nutritionist's 2 to 4 hours before exercising.

Notes Meal example: 2 oz. roasted

Alice Bender, MS, RD
Fueling Your Physical
Activity
Did you know that what and when you eat could help
fuel your physical activity? Consistent meals and snacks
will give you the fuel you need to start and maintain
your activity – whether it’s walking, dancing or lifting
weights.
Eating foods from all groups is important for get-
ting the right balance of carbohydrates, protein and
healthy fats. Your body turns them into endurance,
strength and recovery.
For physical activity lasting 60 minutes or less, here are
some simple eating guidelines:
1. For early morning exercise, eat a snack about 20
minutes before working out.
Snack examples: small banana, 1⁄2 cup yogurt or 1
slice whole-wheat bread.
2. During the day, have a balanced meal or snack about
chicken, green salad with light
dressing, 1⁄2 cup sweet potato or
a 1 oz. whole-grain roll.
3. Within a couple of hours of a
vigorous workout, eat a meal or snack. Right after
exercise, eating a healthy high-carbohydrate food
can help replenish the fuel in your muscles. Snack
example: 1 cup yogurt with a medium piece of
fruit.
4. Drink plenty of water. Being well-hydrated is espe-
cially key for older people. Drink 2 cups of water
30 to 40 minutes before exercise, drink a little bit
every 15 minutes during and drink water afterward.
(To know if you are hydrated enough, check urine
color, which should be pale yellow.)
If you usually eat plenty of vegetables, fruits, whole
grains and legumes, with modest amounts of low-fat
dairy and fish, poultry and lean meats, you’re well on
your way to an exercise-friendly diet. Eating smaller
meals and snacks more often will keep you fueled
throughout the day, so you have more energy for physi-
cal activity for good health and lower cancer risk.

A Life of Service, a Legacy of Hope Thinking about Writing

Longtime AICR employee
Carol Reptsik was born in
Philadelphia, but moved to
Washington, DC, with her par-
ents when she was very young,
in 1952. In 1985, Carol’s Dad
was diagnosed with a less com-
mon but very dangerous skin
cancer, melanoma, and he died
soon thereafter. Because of that
loss, when Carol came to work
at AICR fifteen years ago, our
mission was already close to
her heart.
Fifteen years later, Carol is
now our lead communications
operator. What she finds most
satisfying about her work is the
relationships she has formed
with you, our supporters. She
has spoken with many of you.
Your cards and pictures hang on
her office wall.
A few years ago, stories she
had heard for many years be-
came her story: Carol developed
basal cell carcinoma, the most
common skin cancer. She had
surgery and has had no problems
since her recovery. And the
Institute’s mission is even closer
to her heart.
When Carol wrote her will,
she decided to include AICR in
it. “I have no family to leave my
estate to, and I care about the
mission.”
or Updating Your Will?
A current will is the simplest way to
plan for your loved ones’ futures.
It protects your family against ac-
cidental
disinheritance
and provides
the assurance
that your
long-term
wishes are
carried out. Also, a bequest to AICR
will ensure that you continue to be a
part of the war against cancer even
beyond your lifetime.
We have free information available
to help you as you research drafting
a will or updating your old will. The
AICR Will Organizer: Your Personal
Planning Worksheet can help save
time and money when you visit your
attorney. For a free copy of AICR’s
Will Organizer, please check box 5 on
the Free Information Request card.

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108
10

Teaming Up to Walk
Around the nation, people are getting physically active in walking programs that help them improve their
health. Walking strengthens your lower body muscles and your heart, while lowering cancer risk.

P rograms like W alk K ansas and Walk Across

Texas are springing up in response to research that
shows Americans need to get more physically active
during off hours – buildings that can offer safe and
warm walking space for year round walking groups,
especially older adults.
to stay healthy. Anna Zendell, Program Coordinator at the Center,
“You don’t have to walk says that walking partners motivate one another. “We
across Kansas literally,” catch up on the news and get a great workout with our
laughs Jan Falk, 59, a Walk friends. We can walk longer and feel really energized.”
Kansas participant. Teams Breast cancer survi-
log miles by walking around vor Josephine Gilheany
their communities. They and Judy Wood-Shaw
can also convert minutes (pictured at right) from
spent doing other physical Stillwater, NY, are regu-
activities into miles to reach Members of a Walk Kansas team lar walkers and attend
their goal. the Center’s educational
In Kansas, that means 423 miles; for Texans, it’s events. “If it wasn’t for the
830 miles across the Lone Star State. Falk teams up Stillwater Steppers walk-
with co-workers to reach her miles. She says the pro- ing program, we wouldn’t
gram prompts a lot of water cooler chatter, “We ask be able to walk,” Gil-
each other, ‘Hey did you walk last night?’ And we track heany, 77, insists.
our progress.” Helen Johnson (pictured at left)
“It’s a mental goal,” explains Diane Nielson, a from Mamakating Walks uses the
county extension agent with Walk Kansas, “Imagin- Center’s indoor school-based walking
ing that they’re walking across the state can motivate program. She figuratively walked from
people who haven’t been physically active before.” home in Sullivan County to the Em-
pire State Plaza and back: more than
A Reason to Move 250 miles. She won an award last year
Walk Across Texas works with the Texas Department for being the top walker. Helen walks
of Aging and Disability Services and other senior about 1 hour a day, 5 days per week.
organizations to get more older adults involved. Last She says, “I’ve got more energy and more ambition to
year, 2,180 participants were over age 60. get going. When you walk with others you encourage
“The program is flexible: The goal is to get people each other to go around one more time before you quit
who weren’t active to do something they feel they for the day.”
could do,” explains Carol Rice, PhD, RN, Extension
Program Leader for Family Development and Resource
Management. Contests like the “Dirtiest Walking Safety Strategies for Walkers
Shoe” or “Best Legs” add humor and help revive teams • Pre-walk stretches and warm ups (use indoor stair-
that lose steam after a few weeks. ways for light and easy warm ups)
SUNY Program Beats Activity Barriers • Proper walking shoes with arch support and cotton
David Strogatz, PhD, Director of the Prevention clothing (allows for ventilation in warm weather;
Research Center at the State University of New York layers for cold temperatures)
(SUNY) at Albany School of Public Health, says • Hydration – bring a bottle of water
that the barriers to being physically active are often
• Sunscreen and sunglasses (even on cloudy days and
environmental. In rural communities like upstate New
in all seasons)
York, hilly terrain, lack of sidewalks, colder tempera-
tures and lack of gyms or malls can hamper activity. • Along with socializing, walking with a partner or a
“Our research showed specific barriers that com- group is safer than walking alone
munity residents identified. We develop ways to • Carry identification
overcome them,” Dr. Strogatz explains. The Center
helps communities obtain access to public buildings • Wear light colors or reflective clothing

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108
 11

Lunch on the Patio

Treat yourself to a light, healthy all-American lunch of cornmeal-dipped catfish with cool, crisp slaw on
the side. These recipes keep the calories and fat low for cancer prevention, but you won’t be able to
tell from their delicious taste.

I f y o u s ta rt w i t h h e a lt h y
ingredients like fish and vegeta-
bles – naturally low in calories and
Cornmeal Catfish Fillets
1⁄ 3cup yellow cornmeal, preferably
stone-ground
brimming with cancer-fighting
compounds – you can prepare Salt, to taste
them deliciously with just a little 1⁄8 tsp. ground black pepper

healthy fat and tangy flavorings Pinch cayenne pepper, or to taste

like mustard and vinegar. 1⁄2 cup low-fat buttermilk
Catfish is a white fish that
only has around 130 calories per 3 1 Tbsp. canola oil
ounces cooked without added fat. 4 catfish filets (about 1-1 1⁄4 lb.)
Catfish also provides phosphorus, On dinner plate, combine
vitamin B12 and potassium. If cornmeal with salt, pepper and
you can’t find catfish, you can cayenne. Pour buttermilk into
use other white fish such as U.S. wide, shallow dish. In heavy,
Pacific cod, tilapia or trout. medium skillet heat canola oil
The slaw combines a wide over medium-high heat. Tilt pan
range of summer garden veg- to coat evenly. One at a time, dip
etables. The more vegetables and other plant foods fish filets in buttermilk, then lift and shake off excess.
that you eat, the more you can boost your health with Dredge fish in seasoned cornmeal, coating evenly. Place
phytochemicals and nutrients that work together fish in hot pan and cook until golden brown and crusty
against cancer. In this dish, you’ll get cruciferous on bottom, about 3 minutes. Using wide spatula, turn
cabbage phytochemicals including sulforaphane and filets and cook until fish is white and flaky throughout,
indoles; diallyl sulfide in the onion; vitamin C in the another 3 minutes. Place each filet on plate with ¼ of
bell pepper and coumarin in the parsley. chilled slaw and serve.
Crisp Summer Slaw Makes 4 servings. Per serving: 270 calories, 14 g total fat (3
g saturated fat), 12 g carbohydrates, 22 g protein,
1 1⁄2 cups sliced green cabbage 0 g dietary fiber, 105 mg sodium.
1 1⁄2 cups sliced red cabbage
1⁄4 cup finely chopped red onion

1⁄2 large green or red bell pepper, seeded, cored and cut

into small slivers

1⁄4 cup coarsely chopped flat-leaf parsley

1 Tbsp. fresh lemon juice

1 Tbsp. red wine vinegar
2 tsp. Dijon-style mustard
2 Tbsp. low-fat buttermilk
2 Tbsp. low-fat mayonnaise
In large mixing bowl, combine cabbage, onion, pepper
and parsley. In small bowl, whisk lemon juice, vinegar,
mustard, buttermilk and mayonnaise. Pour dressing
over vegetables and toss until slaw is combined and Did you know?  Buttermilk can make delicious pan-
evenly coated. Cover with plastic wrap and refrigerate. cakes, dressings and baked goods. It has a thicker texture
For maximum crispness, serve within 12 hours. than milk and a slightly sour taste. Plain low-fat yogurt is a
Makes 4 servings. Per serving: 60 calories, 2.5 g total fat good substitute. Visit www.aicr.org for more healthy
(0 g saturated fat), 7 g carbohydrates, 1 g protein, 2 g
dietary fiber, 140 mg sodium. cancer-fighting recipes from AICR’s Test Kitchen.

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108
12

New Phytochemicals in the Lab

Plant foods contain hundreds of phytochemicals that work together to protect our health. Some are
familiar, like sulforaphane in broccoli. But AICR-funded scientists are studying many less well-known
compounds for their cancer-fighting potential.

Another Health Boost from Soy

A promising phytochemical called lunasin is found in ies provide promising data, Dr. de Lumen hopes lunasin
soy, barley, wheat and rye. It is named for the Philipino will show positive results in human studies.
word for cure, lunas. *Half that amount – 25 grams a day – equals 2 servings of soy
“Soy seems to have the most lunasin per unit foods. One serving is 1⁄2 cup of tofu or edamame (green soybeans),
weight of protein,” says Benito O. de Lumen, PhD, 1⁄4 cup soy nuts or 1 cup of soy milk.

Professor of Nutritional
Science and Toxicol- Benefits of Colorful Fruits and Vegetables
ogy at the University Another lesser known substance is delphinidin, which
of California-Berkeley. gives pomegranates, berries, eggplant, red radishes,
Dr. de Lumen’s lab was tomatoes, red cabbage and grapes a purplish-red color.
first to discover lunasin It is showing promise in a growing number of studies
in soybeans with a grant as a cancer-fighting antioxidant.
from AICR. In one recent study, funded by the National Insti-
Lunasin appears to tutes of Health, Hasan Mukhtar, PhD, Helfaer Professor
help prevent cancer by of Cancer Research at the University of Wisconsin in
killing cells that are being transformed from normal Madison, implanted human prostate cancer cells in
to cancerous. It is active in the very early stages of cell mice. The mice that drank the human equivalent of
transformation, he explains. Because of that, “Lunasin, the juice of two pomegranates three times a week had a
in theory, should be effective against many different significantly lower growth of the cancer compared with
types of cancer,” he says. mice who didn’t drink the pomegranate extract.
Lunasin is not the only cancer-fighting compound “By interfering with cancer cells’ ability to commu-
found in soy. The more widely known isoflavones also nicate, delphinidin seems to slow the process of cancer
show anti-cancer activity. development,” says Dr. Mukhtar, whose early research
Until recently, scientists weren’t sure whether a in the 1980s and 1990s was funded by AICR.
person’s body would retain lunasin after eating foods Dr. Mukhtar now hopes to study whether del-
containing it. A recent study confirmed that it does. phinidin can slow the development of pre-cancerous
Dr. de Lumen and Elvira de Mejia, PhD, at the Uni- adenomas into tumors in prostate and lung tissue in
versity of Illinois found that after feeding 50 grams a mice. “We want to see if we can at least double the
day* of soy (the amount found in one soy milk shake time it takes for them to go from pre-cancer to cancer,”
and one serving of soy chili) to young men for five days, he said. Population stud-
significant amounts of lunasin stayed in their blood. ies are needed to confirm
This finding suggests that lunasin doesn’t just pass whether these findings ap-
through the body, but is “bioavailable:” some stays in ply to humans. Until then,
the body and is available to fight cancer, Dr. de Lumen AICR advises eating at least
says. His lab is now studying whether lunasin may help 5 servings a day of fruits and
prevent other cancers including prostate, breast and vegetables. Try our Berry
colon cancer. Although results in cell and animal stud- Parfait recipe on page 5.

The American Institute for Cancer Research Newsletter is a publication of the American Institute for Cancer Research (AICR) published at 1759 R Street NW, Washington, 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 obtained. A copy of AICR’s financial report may be obtained by writing AICR,
1759 R Street NW, PO Box 97167, Washington, DC 20090-7167. New York residents may also obtain this financial report by writing to the New York Department of State, Office of Charities
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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
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Executive Editor – Marilyn Gentry; Editor – Catherine Wolz; Contributing Writers – Alice Bender, MS, RD, Jacqueline Duda, Lorra Garrick, Celia Vimont, Catherine Wolz, Laura Zynda; Design
and Illustrations – Scott von Bergener and Roberto Quiroga; Editorial Review Committee – Ritva Butrum, PhD, AICR Senior Science Advisor; Karen Collins, MS, RD, CDN, Nutrition Consul-
tant; Elisa V. Bandera, MD, PhD, The Cancer Institute of New Jersey UMDNJ-Robert Wood Johnson Medical School; Jennifer Eng-Wong, MD, MPH, Lombardi Cancer Center, Georgetown
University; John Erdman, Jr., PhD, University of Illinois; Elaine Feldman, MD, Medical College of Georgia; Jan Kasofsky, PhD, RD, Capital Area Human Services District, Louisiana; Kimberly
Kline, PhD, University of Texas at Austin; Barbara Pence, PhD, Texas Tech University Health Sciences Center; Richard Rivlin, MD, Weill-Cornell Medical College; AICR Executive Staff. For article
sources, call or write AICR headquarters.

American Institute for Cancer Research NEWSLETTER, Summer 2010, Issue 108