A Healthy Living Newsletter for Seniors

IOWA DEPARTMENT OF PUBLIC HEALTH’S

Volume 4, Number 3March 2017

Cancer: Preventable, Not InevitableBy 2030, an estimated 70 percent of all cancers will occur among adults 65 years and older. This is primarily because the number of older adults is growing rapidly in the U.S. and age is the most important risk factor for cancer overall. So, should we throw up our hands and just accept this trend?

No! While there is no guarantee that you won’t get cancer, you can lower your cancer risk. We know tobacco contributes to cancer. A smoker is 25 times more likely to get lung cancer than a nonsmoker and accounts for about a third of all cancer deaths in the U.S. But, smoking is only one part of the prevention story. Experts estimate that Americans could avoid up to a third of all cancers by eating healthier, eating less and moving more. A simple, delicious way to eat healthier is to add one more helping of vegetables. They’re packed with nutrition, high in fiber and most are naturally low in calories.

Americans are generally ignoring the advice to fill half our plates with fruits and veggies. Fruit intake (minus juice) has been flat over the last couple of decades. We ate more veggies (minus potatoes) in the late 1980s, but now we’re eating less. So, do your part; eat more veggies and push back against cancer!1 2

The population of adults aged 65 years and older in the U.S. is expected to go from 40 million in 2010 to a projected 88.5 million by 2050.

Fresh Conversations is developed by: Iowa Dept, of Public Health http://idph.iowa.gov/inn Iowa Dept. on Aging http://www.aging.iowa.gov2

Testimonial “Keep doing whatever you are doing!” said Melba Muhlenbruch’s doctor at her last checkup. Melba is 86 years old and very active at the Hampton Senior Center and in her community. She plays the piano and is in demand at area nursing homes and assisted living facilities where she is happy to share her gift.

Exercise is another of her passions. Melba leads the exercise group three times a week at the senior center and believes that “exercise is the diamond that shines from the inside!” It keeps her mobile and is a staple in her life and she likes learning new exercises from Fresh Conversations.

Fresh Conversations has helped her improve her nutrition and made her more confident in her food choices. She has switched to oatmeal made with milk for breakfast to increase her fiber and protein intake. Melba also drinks milk three times a day and has increased her fruit intake with blueberries and raspberries.

Melba shares the Fresh Conversations newsletter with friends when they can’t make it to class. The puzzles are a favorite and the answers are discussed with an afternoon telephone call to see who has it finished!

Healthy Lifestyle MattersAccording to Harvard’s School of Public Health, recent research suggests that healthy behaviors could have a large effect on preventing certain cancers—particularly lung cancer, colon cancer, pancreatic cancer and kidney cancer.

For women, 41 percent of cancer cases and 59 percent of cancer deaths were potentially preventable. Among men, 63 percent of cancer cases and 67 percent of deaths were preventable. What can you do?

• Don’t use tobacco• Strive for a healthy weight • Limit red and processed meat• Limit alcohol to two servings a day (men) or as

little as possible (women)• Get at least 30 minutes of physical activity a day

Get tips

from Melba!

How Do Fruits and Vegetables Protect You From CancerThere are many reasons why fruits and vegetables may protect against cancer, but they’re not crystal clear.

They provide vitamins and minerals, which help keep the body healthy and strengthen our immune system. They’re also good sources of substances like phytochemicals. These are natural compounds that can help protect cells in the body from damage that can lead to cancer.

Foods containing fiber are also linked to a reduced risk of cancer. These foods include whole-grain bread and pasta, oats, vegetables, and fruits. Fiber is thought to have many benefits, including helping food move more quickly through the digestive system and feeding the good bacteria in your gut.3

MyPlate recommends eating two to three cups of veggies a day. ‘Cups’ mostly refers to a portion equal to one measuring cup. For lettuce, spinach, or other raw, leafy vegetables, however, two cups count as a cup. An average adult fist is a rough guide to a one-cup portion.

3Information & resources for seniors with home & family questionsISU AnswerLine 1-800-262-3804

Tips to Help You Eat More Veggies • At each meal, fill at least half your plate with

fruits and vegetables (The colorful ones – dark green, red, yellow, and orange – generally have the most nutrients).

• Layer lettuce, tomatoes, beans, onions, and other vegetables on sandwiches and wraps.

• Add extra vegetables and tomato sauce to pastas and vegetable soups.

• Choose a vegetarian dish when eating out.• Challenge yourself to try new vegetables

from the produce aisle, frozen foods section, or your local farmer’s market.4

You need good sleep to maintain a strong immune system, which can help prevent the growth of cancer. It could also help you keep the pounds off.

Tips for a good night’s sleep: • Get enough sleep—try for seven or eight

hours. In a study that tracked more than 68,000 women, those who slept fewer than five hours a night were 32 percent more likely to gain roughly 30 pounds over the next 16 years than those who slept for at least seven hours a night.

• Try to fall asleep between 10 p.m. and 11 p.m. Staying up past midnight results in hormonal imbalance, and may cause you to eat more.

• Maximize your sleep benefits. Turn off cell phones, computers, televisions, and any other distracting devices before bedtime to establish an atmosphere of calm and restfulness.

• Avoid caffeinated beverages in the eveningand try not to eat or drink several hours before you are ready for sleep at night.5 6

Get Your Zzz’s

The Edible FlowerCauliflower is actually a large edible flower. The head of the cauliflower, called a ‘curd,’ is made up of undeveloped white flower buds. There are many varieties and colors of cauliflower including purple, white, green and orange!

WHITE

PURPLE

CHEDDAR

• White is the most common color of cauliflower.

• Almost all cauliflower grown in the United States comes from

Salinas Valley, CA and is grown between December and March.

• Cauliflower once looked like wild like cabbage, which is how it got its name today. Cauliflower means ‘cabbage flower’ (‘Caulis’ means cabbage in Latin).

• Cheddar cauliflower, a variety of orange cauliflower, is often yellow to orange-colored.• Orange cauliflower has its color because it has extra beta-carotene in its florets. As a result, it has about 25 times more vitamin A than regular cauliflower!• Orange cauliflower has a milder, sweeter, creamier taste than white cauliflower.

• This cauliflower is purple because of the presence of the

antioxidant group anthocyanin, which is also found in red cabbage.

• Purple cauliflower is only purple on the outside; the inside of the floret is white.

• Purple cauliflower has a milder, sweeter, and nuttier taste than white cauliflower.

Roast a pan of seasonal veggies once a week. They’ll add rich, sweet flavors to any meal. Enjoy them warm or add them to salads. (See page 4 for a roasting recipe!)

This material was adapted from Harvest of the Month™, a program of the California Department of Public Health’s Nutrition Education and Obesity Prevention Branch with funding from USDA SNAP-Ed. To learn more, visit www.harvestofthemonth.com.

4

Food Assistance can help you buy healthy food in Iowa. Visit http://dhs.iowa.gov/food-assistance for more information or contact your local Department of Human Services office. This material was developed by the Iowa Department of Public Health and funded by USDA’s Supplemental Nutrition Assistance Program, an equal opportunity provider and employer. If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at http://www.ascr.usda.gov/complaint_filing_cust.html, or at any USDA office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-7442 or email at program.intake@usda.gov.

PROMOTING HEALTHY LIFESTYLESIowa Nutrition Network

IDPHIowa Departmentof Public Health

Roasted Cauliflower

• 1 small head of cauliflower, trimmed and cut into florets or 1/4-inch-thick slices

• Olive oil, to coat• Coarsely ground salt and

black pepper

1. Preheat oven to 375-425 degrees.

2. Place cauliflower in a large mixing bowl. Coat with olive oil (a few tablespoons). Season generously with salt and pepper and toss gently until evenly coated.

3. Lay cauliflower pieces out on a baking sheet. Drizzle any remaining oil from the bowl on top.

4. Bake, turning once, until caramelized on edges and tender, 25 to 30 minutes.

Serve warm or at room temperature. Sprinkle with aged vinegar or parmesan cheese for extra flavor. Yield: 4 servings.

Roasted cauliflower can be served warm or at room temperature. If you don’t want to use your oven, sauté in a skillet over medium heat. The cauliflower browns like potato slices and eventually softens.

Take Action CornerThis month I will…

An easy side dish Write an acrostic poem for cauliflower. For each letter, describe your experience, how you feel, what you like (or dislike) about eating cauliflower, etc. (example: C-crunchy) Cauliflower is...

C ____________________________

A ____________________________

U ____________________________

L ____________________________

I _____________________________

F ____________________________

L ____________________________

O ____________________________

W ___________________________

E ____________________________

R ____________________________

C-A-U-L-l-F-L-O-W-E-R is...

References¹ White, M.C., Holman, D.M., Boehm, J.E., Peipins, L.A., Grossman, M., Henley S.J. Age and cancer risk: a potentially modifiable relationship. American Journal of Preventive Medicine, 2014 Mar;46(3 Suppl 1):S7-15. https://www.ncbi.nlm.nih.gov/pubmed/245129332 Nutrition Action Healthletter, May 2016/October 2016. Retrieved January 1, 2017. https://www.nutritionaction.com 3 American Institute for Cancer Research. Retrieved January 1, 2017. http://www.aicr.org/4 American Cancer Society, Retrieved January 1, 2017. https://www.cancer.org5 Cuomo, Margaret I., MD. (2014, March 31). Sleep, Stress Management and Cancer Prevention. The Huffington Post. Retrieved January 1, 2017. http://www.huffingtonpost.com/margaret-i-cuomo-md/stress-sleep-cancer_b_5063797.html 6 Schardt, David. (2017, January 13). Three big reasons to get enough sleep. NutritionAction.com. Retrieved January 1, 2017. http://www.nutritionaction.com/daily/exercise-for-health/three-big-reasons-to-get-enough-sleep/?mqsc=E3867171&utm_source=WhatCountsEmail&utm_medium=Nutrition_Action_Daily_TipsWeek%20In%20Review&utm_campaign=2017.01.15%20WIR