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Lose Fat, Ward Off Cancer
CARY ASPINWALL CARY ASPINWALL World Scene Writer
Posted Dec 29, 2009
Lower your intake of calories and fat this holiday season, and
you could lower your risk for diabetes, heart disease -- and cancer,
experts say.
Kalli Castille, director of nutrition at Cancer Treatment Centers
of America in Tulsa, said emerging research shows there is a strong
link between obesity and cancer risk.
According to a recent report by the American Institute for Cancer
Research, more than 100,000 cases of cancer each year are caused by
excess body fat.
So decreasing your intake of fat and calories to get yourself to
an ideal body weight may help prevent cancer. But you can eat smart
and still enjoy yourself during the holidays and into the new year.
"What we eat matters," Castille said, adding that one-third of
all cancers can be prevented with diet alone. "(People don't
realize) all I have to do is just eat well and I can cut my cancer
risk."
During the holidays, Castille advised revelers to cut down on
gravies, heavy sauces and keep portion control in mind. Holiday
treats are OK -- in moderation -- but just have one serving.
Some of the easiest ways to trim the calories and fat from dishes
include using natural herbs and spices instead of butters, margarine
and oils, for flavor. One example would be adding cinnamon to sweet
potatoes instead of drowning them in butter.
Another tip for everyday eating is to use nuts as a fat source,
as well as for their nutritional benefits.
As for the holidays, the classics are still OK, Castille said,
but "don't go back for seconds and thirds," and "use smaller
plates."
You may eat more than you normally do this season, so Castille
said it's important to stay active and get exercise to shave off
those extra calories.
PECAN-CRUSTED QUINOA-STUFFED TURKEY WITH WHIPPED SWEET POTATOES
Cancer Treatment Centers of America Head Chef Kenny Wagoner
shared a recipe for a classic holiday dish plenty of cancer-
fighting nutrients and flavor.
Serves 4
Turkey:
4 (4-ounce) turkey medallions
2 cups cooked quinoa
1 cup cranraisins
1 cup golden raisins
1 cup whole grain bread crumbs
2 organic eggs
1 tablespoon orange zest, grated
2 tablespoons fresh sage, chopped
1/2 cup chicken stock
1 cup celery, chopped
1 cup red onion, chopped
Turkey crust:
2 cups finely chopped pecans
2 cups whole grain bread crumbs
1/2 cup all-purpose flour
5 organic eggs
1/2 cup wheat flour
Sweet potatoes:
8 whole sweet potatoes
1/2 cup maple syrup
1/2 cup heavy cream
Salt and pepper to taste
Green beans:
4 cups fresh green beans
1/2 cup olive oil
2 cups slivered almonds
Salt and pepper to taste
1. Lightly pound turkey medallions. In a bowl, mix cooked quinoa,
cranraisins, golden raisins, whole-grain bread crumbs, eggs, orange
zest, sage, chicken stock, celery and onion for stuffing. Place
stuffing in center of turkey and roll into cigar shape.
2. In one bowl, mix pecans and whole-grain bread crumbs. In
another bowl, add flour. In a third bowl, add eggs. Bread turkey,
using flour, egg and bread crumb-pecan mixture. Place on sheet pan
and bake at 350 degrees for 40-45 minutes.
3. Roast potatoes at 350 degrees until tender (about 30-40
minutes), place in a bowl and mix in (by hand or with an electric
mixer) maple syrup, heavy cream, and salt and pepper to taste.
4. Saute fresh green beans in olive oil in a skillet over medium
heat. Toast almonds in oven at 350 degrees for 7 to 10 minutes until
lightly browned. Add roasted almonds to green beans. Add salt and
pepper to taste.
Cary Aspinwall 581-8477
Date: Dec 20, 2009
© 2009 Tulsa World. via ProQuest Information and Learning Company; All Rights Reserved
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