hosm@uc.edu

tracie@pinkribbongirls.org

Breast cancer: Windows of Susceptibility.

NIH grant 1U01ES019480

PINK RIBBON GIRLS

Fatty acids.......................................1Q&A&S...........................................2

Juice-smoothies-wordsearch......3Breast cancer risk 1-crossword....5

Coffee Talk....................................8

Memory game - fatty acids............9Walnuts-fatty acids.......................12Nutrient density.........................13Jigsaw puzzles.............................14Scratch recipe..............................15Yoga benefits.................................16Craft pattern..................................17

TO PREVENT the occurrence of BCa through RESEARCH and EDUCATION

TO ENCOURAGE and SUPPORT BCa survivors, friends and families.

Contacts

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Breast Cancer

MYTHs,FACTs,

CHOICEsand

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July 2014 Issue 44s,

Fatty acids things to know" "

1

there are four things to know about fats in food---- (how many carbon atoms are linked end to end, 2 - 24 typically),

(how many carbon atoms have double bonds, eg, none, one (mono-) or many (polyunsaturated),

(whether both hydrogen atoms are on the same side of the carbon ( , or on opposite sides ( of the carbon atom and of the carbon chain the double bond occurs ( ).

From these characteristics one can understand the food labels, and therefore strive to select foods that have the "good" fats, which are

. Some omega-3 and omega-6 fatty acids

are called "essential" since the body cannot make them. The of omega 6 to omega 3 fatty acids in food is important since the former tends to be metabolized down the inflammatory pathways, while the latter tends to help anti-inflammatory metabolic processes. This ratio of omega 6:3 fatty acids should approach 4:1.

Trans fats are stiff molecules just like saturated fats, so they are less desirable building blocks for cell membranes than the cis-polyunsaturated fatty acids which are bent because of the presence of cis-double bonds and provide for flexibility in cell membranes a better environment for transporters, channels and receptors and other important proteins which reside in cell membranes.

A great site for checking out the ratios of saturated, monounsaturated, and polyunsaturated fats (including the omega 3 and 6 fatty acids in thousands of different foods is , I have used this site to generate some of the graphs on pgs 10 and 11.

Through the eyes of a non-biochemist, (ed)

1) 2)

3)

4) omega

the chain length

the level of saturation

the configuration of the double bonds

the number from the end

cis-unsaturated medium-long-chain fatty acids with the first double bond in the omega-3 position

cistrans)

)

ratio

HERE

nutritiondata.self.com/

RESEARCH PARTNERS

QUESTION:

SOLUTION:

2

Fat, fatty acids, diet and breast cancer?Fats are a vital part of a healthful diet providing essential fatty acids, absorption-aid for fat-soluble vitamins, and also

as long term energy storage (all that fat which is not immediately used up as energy). BUT, not all fats are equal. Dozens and dozens of metabolic pathways

shuttle basic molecules through countless sites and storage areas, with factors and proteins embedded in our cell membranes. Without question, the

quality of our cell membranes affects the processes, and the types of fat one eats can a difference in disease risk, including cancer. It is hoped

that large studies will clarify this risk.

Saturated fat (meat, dairy, egg yolk) and trans fatty acids (the latter can is in small amounts in

and more commonly is a product of deliberate chemical reaction carried out on an unsaturated fats to make

them more solid at room temperature (as in frostings and gooey jelly and creamy things). This is for esthetics (cute frosting peaks), extended "shelf" life (convenience and monetary gain) etc. Both can raise cholesterol levels in

the blood. Target intake of saturated and trans fats is reported to be best if kept < 10% of one's diet (

.

Thankfully, trans fats have been removed from the main-stream of the food industry, but they

still remain in some goods like cookies, popcorn, crackers and snack foods, and in some types of margarine and icing.

dairy, meat, (not usually in low-fat versions)

These partially hydrogenated trans fats can increase LDL (low density lipoprotein) cholesterol (the bad one) and lower HDL (high density lipoprotein (the good cholesterol).

ed, or less)

Trans unsaturated fatty acids (as opposed to cis unsaturated fatty acids) are even considered by some scientists to be the worst than saturated fat.

fatsLDLHDLlipidomegatransfatssaturatedfatty acidscholesterolunsaturateddiglyceridestriglyceridespolyunsaturatedmonounsaturated

ANSWER:

Watch for the appearance of a new educational video which goes through some the "saturated, unsaturated, cis and trans fatty acid, and omega 3 and 6 and 9 unsaturated information in a cartoonish but informative way.

3

play online

Breast Cancer Risk:Windows of

Susceptibility

Juice vs smoothies: dietary fiber?

4

ANSWERS

Welches 100% grape juice Farmer’s Pick 100% Juice Concord Grape Red

100% Grape Juice Farmer’s Pick 100% Juice Mango Orange pulp has flavonoids which boost the vitamin C

Lose the orange pulp you lose many nutrients Juice from 3 –4 apples are required for one cup of apple juice 3 – 4 apples have 15 grams of fiber or about 50% of the RDI

The fiber of many fruits is highest right next to the skinThe skin is where the UV meets potent plant antioxidants and also fiber Juices have lost much of their nutrient value and often elevate blood sugarAvoid juices with added high fructose corn syrupJuicing is different than blending; the former removes fiber, pulp and skinFiber slows the burst of carbohydrate energy and blood sugar elevation Blending whole fruits and veggies keeps fiber and nutrients A smoothie loses much of its nutrient value within about 15 minutes oldInclude the peel or skin in smoothies for greater nutrient and fiber benefit Ingest flavonoids as whole food as benefit from supplements is not knownCommercial orange juice may be a year oldCommercial orange juice has added flavor packs not listed as ingredientsOne 2 8 oz of commercial orange juice can provide more fructose than the RDIFiber and fructose in a smooth are digested differently than either alone Fresh fruit juices contain more potassium than commercial juicesFresh fruit juices contain more magnesium than commercial juicesFresh fruit juices contain more phosphorus than commercia juicesCommercial juices often contain more sucrose than fresh juices or popJuice that is canned, bottled or in a carton likely does more harm than good

NO FIBERNO

FIBERNO FIBER

NO FIBER

NO FIBER

NO FIBER

NO FIBER

YES FIBER

YES FIBER

YES FIBERYES FIBER

YES FIBER

YES FIBER

play online

Breast Cancer Risk:Windows of

Susceptibility

WORD CLUEs

Across

Breast cancer risk factors 1

1. Heritage - Ashkenazi Norwegian Icelandic and Dutch _______ increases breast cancer risk,2. The genes CHEK1 and STK11 and TP53 increase other types of cancer and may include noncancerous or ______ tumors,3. TP53 can activate DNA repair when the DNA has sustained ______,4. BRCA1 like BRCA2 is a protein which helps damaged cells undergo apoptosis which is cell _____,5. If a woman has two first degree relatives with breast cancer she has about ____ times greater risk of developing breast cancer,6. Breast cancer in ___ is also a risk factor for offspring,7. Any woman has a __% risk of developing breast cancer within her own lifetime,8. If yo are under the ___ of 30 your risk for breast cancer is less than 1%,9. Most genetic changes which increase our risk for cancer occur after we are ____ and are not passed to our children,10. Women have two X chromosomes one from a maternal and one from a paternal mother of which one or neither or both may have a mutation,11. The chances of getting breast cancer related to our _______ makeup is about 11%12. Women who drink alcohol ____ a greater risk for breast cancer than those who abstain,13. Having next of ___ develop breast cancer increases risk,14. Environmental risk factors ____ smoking and drinking and eating more animal fat than necessary are easy remedies,15. Environmental factors are still responsible for _____ % of the risk factors for breast cancer,16. Inheritance of a gene which increases risk does ___ always mean one will get breast cancer,17. Risk increases as a mattern of getting ___ up to about 3.5% in the 60s and 70s,18. In males one copy of the X chromosome if it carries a recessive breast cancer gene maty still be

BreastCancerRisk

Windows ofSusceptibility

UNIVERSITY OF

CincinnatiDept of Env Hlth

playonline

5

Breast cancer risk factors 1expressed,19. BRCA2 is a gene which operates to ______ damaged DNA.20. Breast cancer ________ begins for every woman individually at a different time because of their own risk factors,21. CHEK2 is a gene whose mutation increases breast cancer risk and is involved in the cells ability to ____-destruct,22. At least 10 different _____ of breast cancer can be seen by the individual themselves,23. When BRCA2 has been inherited ______ becomes a much greater environmental risk factor for lung cancer,24. BRCA1 BRC2 and RAD51 work together to keep the genome ______,

1. About 12.4% of ___ women born in the US will develop breast cancer in their lifetime,2. It is advised that women with a mother sister grandmother or brother with breast cancer to _____ screening a decade before the first time of diagnosis of the relative,3. Some risk factors are in our ___ and can be passed to the next generation,4. The most common kind of breast cancer originates in the ____,5. Understanding which risk _______ will come into play in a persons life is unknown,6. CHEK2 helps to stop a cell with defective DNA from going through _______ or cell division,7. STK11 is also known as LKB1 and it helps to inhibit inappropriate division of _____ cells,8. The __________ roles of TP53 are numerous including increasing the death of cells with harmful mutations,9. Genes called _____ and BRCA2 and CDH1 and STK11 and TP53 are genes associated with increased breast cancer risk,10. TP53 is also known as tumor supressor p53 and helps to regulate ___ cycle preventing cancer,11. CHEK2 abbreviation is for _____-point kinase 2,12. BRCA1 protein combines with other tumor suppressor proteins and signaling proteins to form a large complex which ______ or allows ofr double strand break repair or replication or regulation and other functions,13. There are eleven other genes which are associated with breast cancer that are involved with cell ________ and repair,14. Very early occurrence of breast cancer is reason to think about inherited _____ which increase risk,15. A clue to _________ breast cancer is the early age at which the cancer shows up,16. Most risk factors are ____ to us to control with our lifestyle choices,17. Smoking is one of the greatest _________ risk factors for developing cancer,18. STK11 is also a kinase called serine threonine specific protein kinase and is ______ to increase breast cancer risk,19. The major genes associated with heriditary breast cancer BRCA1 and BRCA@ are also associated with _______ cancer,20. Kinase proteins help add a _______ to another protein,21. A ____ factor is any environmental or genetic happenstance that increases the chance you will develop breast cancer.22. Because most breast cancer risk factors are ___-known each woman needs to practice basic screening,

Down

playonline

6

Answers

Breast cancer risk factors 1

BreastCancerRisk

Windows ofSusceptibility

UNIVERSITY OF

CincinnatiDept of Env Hlth

playonline

7

COMMUNITY PARTNERS

8

Divide the circumference of a pizza by its diameterand get Pi(ed. mm)

in June was at Westshore Pizza; 6176 Tylersville Rd, Mason, OH 45040Time:Sunday, 29 June 2014 06:30 PM - 9:30 PM

This special Coffee Talk join forces with Bosom Buddies. Bring your male significant other or caretaker so they can bond with fellow men while you share experiences with other survivors. Food and drink are not provided but are available for purchase. Bosom Buddies was founded

by Billy Tiemeier, husband of Vanessa Tiemeier, for men who hate cancer because it has picked on their loved ones.

Upcoming is at Book Bums; 8992 Cincinnati Dayton Rd, West Chester, OH 45069 Sunday, 27 July 2014 07:00 PM - 10:00 PM

Memory matching game

playonline

Works with Firefox, not IE

BreastCancerRisk

Windows ofSusceptibility

UNIVERSITY OF

CincinnatiDept of Env Hlth

leafy greens have only trace omega 6 but also have very little omega 3 fatty acids

short chain straight ----- saturated fatty acid

bent ---- omega 6 monounsaturated fatty aciddouble bond

6 carbonsfrom omega end

double bond3 carbons

from omega end

bent ---- omega 3polyunsaturated

fatty acid

straight ---- saturated fatty acid

straight ---- trans fatty acid with double bond at w-9

9

OPTIMAL RATIO (as far as is currently known) . High omega-6 (inflammatory) to omega-3 (antiinflammatory) is promotes diseases of inflammation (including breast cancer).

almond 1987:1flax 0.2 : 1pecans 22 : 1shelled pumpkin seeds 107.8 : 1 (10:1)pistachios 55.3 : 1sesame* 55.7 : 1 (walnuts 4.2 : 1english walnuts 4.5:1soybeans 7.4 : 1cachews 125:5sunflower seeds 30:1pine nuts 300: 1 (25:1)hemp seeds 2.5:1poppy seeds 104:1brazil nuts 1150:1peanuts 5500:1coconut virtually no omega 3hazelnuts virtually no omega 3chestnuts 8:3 (this nut is so low fat this value irrelevant)

omega 6 to omega 3 fatty acids = 4:1fatty acids ratio

A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies, as well as in the developing countries, that are being exported to the rest of the world.

*

*

96:1)

*

* disparate data 10

Biomed Pharmacother. 2002 Oct;56(8):365-79. The importance of the ratio of omega-6/omega-3 essential fatty acids. Simopoulos AP; and other resources including wikipedia

Among hunter-gatherer populations, omega-3 fats and omega-6 fats are typically consumed in roughly a 1:1 ratio. Dramatically different ratios of omega-6 to omega-3 fatty acids occurs today which is close to 15:1.

essential fatty acids(body can't make these)

walnuts almonds cashews

peanuts

chia seeds macadamianuts

soy beans

pecans sunflowerseeds

chestnuts

Ω3s Ω6ssaturated monounsaturated polyunsaturated (including)

pistachios pepitas pine nuts

coconut

poppy seeds

FATTY ACIDS

PURE WHITE AND DEADLY, high fructose corn syrup... (see posts by john yudkin) carbohydrate raises the small dense LDL...the bad news is

that it is metabolized directly to fat, bypassing glucose-glycogen pathways

weapons of mass destruction

eat it, burn it or store it?

ycl egi rr it des

se t el ryrets

y lo hc

white fat cells (as opposed to our brown fat cells) secrete important hormones: resistin, adiponectin, leptin and Apelin and synthesize estrogen from androgens

11

2poptartsand

alatte!!!

Many of restaurant shakes and creamy-drinks contain one or two grams of transfats (including some hot chocolate type), but, blend of soft-serve ice cream and cookie dough shake has 9 grams of transfats.

http://www.huffingtonpost.com/2011/12/06/trans-fat-foods_n_1130573.html#s521095&title=Frozen_Or_Creamy

s etardyhobrac %

fib

er

teinorp %

otal t c% alories

RESEARCH PARTNERS

100g walnuts, raw

data for 100g, 2000 calorie diet

typical serving is 28g

30% RDI total calories3% RDI carbohydrates

27% RDI fibertrace% fructose, sucrose, glucose

100% RDI protein

saturated fats

Ω6:Ω3=16.5:1

mono

det

aru t

as

Ω3

Relevance to our health is that unsaturated cis fats tend to be flexible, and allow for better movement of all cell membranes, and let receptors, and transporters and channels in those membranes to move around that lipid-bilayer (present in all cells) more easily. An example is found in the red blood cell, for which, if the cell membrane has lots of trans-fats in it will be less bendable, and the red cells are more apt to break as they flow through capillaries. Since our bodies cannot make omega-3 and omega-6 polyunsaturated fatty acids, then it will substitute stiff fatty acids (saturated and trans-fats for cis-unsaturated fatty acids). If you only consume trans-fats and saturated fats biological membranes are prone to functioning poorly, restricting important membrane enzymes and breaking.

In the body, bends in carbon chain almost always are "cis" not "trans" (as in those trans-fatty acids (one notable exception is retinoic acid)). Trans-fats in food are usually called partially hydrogenated.

91% RDI for fat

fats%

Ω3Ω6

mono unsaturated fats

{

A close look at the breakdown of some of the fatty acid nutrients in a single food

12

nutrient denSe f d

100g:50

nutr ient S

nutr ient S i

cal rS o100g:83

13

i cal rS o

M

vit C, manganese,

omega 6:3=1.3:1added sugarphytosterols

vit C, manganese,

omega 6:3=1.3:1phytosterols

low glycemic indexcompared to other fruits,

a medium amountof calories are from

sugars

...why does a pineapple smell so good... it is because ofthis little molecule - ethyl butyrate....

Ananas comosus (Bromeliaceae), or the pineapple, is a tropical edible plant comprising multiple fruit consisting of coalesced berries. Pineapple does not ripen significantly post-harvest. Pineapples may be cultivated from a crown cutting of the fruit, flowering in 20–24 months and fruiting in the following six months. The leaves are used to produce the textile fiber for wall paper and other uses.

Breast Cancer Risk:Windows of

Susceptibility

RESEARCH PARTNERSJIGSAWPUZZLES

14

event cateringhs ra

Instructions

Ingredients

15

Add to your food processor:flesh from 2 avocados (peel and remove pit)2 cans of coconut milkhoney, lime juice and zest

Process until creamy, with no lumps

Transfer to freezer safe container (tupperware or deli containers)

Remove when set (as early as 30 min for more mousse-like consistency or 4 hours for ice cream consistency). Use a small ice cream scoop, serve with garnish of orange slice, mint or even a nice cookie or pizzelle.

Coconut Avocado Mousse 2 ripe (soft) avocados2 cans coconut milk (15 oz)½ cup honey (more to taste if you like)4 tbs lime juicezest of 1 orange (almost 1 tbs)

Both avocado and coconut milk are high in vegetable fats which arelikely to be found beneficial for health, though overall, more calorie intake than energy expended results in weight gain.

Coconut milk is rich in medium-chain fatty acids, which the body processes differently from other saturated fats. These may help promote weight maintenance without raising cholesterol levels. Insufficient research has been performed on dietary effects of coconut milk. Check the label for coconut milk for thickeners and other additives.

Avocado has significant amounts ov vitamins C, E, K, B1, B2, B3, B5, B9 and an array of saturated, monounsaturated and polyunsaturated fats. The omega 6 to omega 3 fatty acids is 15.32:1 (which is a little higher than the target of 4:1) (nutrition information from wikipedia and nutritiondata.self)

Nutrients

https://www.youtube.com/watch?v=IMDIhEXc-z4

Marije Paternotte

RELEASE STRESS

REDUCE CANCER RISKGAIN STRENGTH

CHANGES MOOD

I found this site in search of a five minute yoga workoug that could be utilized for this newsletter. I found the YouTUBE vide to be soothing, easy to follow, a slow pace and a good stretch before a hectic morning. Here are links to her video and also what I believe is the site where she works (in the Netherlands). They give a list (at right) of all the benefits of yoga, but likely for legal reasons and conflict of interest cannot mention all the benefits of yoga, including those which are medical.

Medical benefits of yoga are really broader than just yoga and researchers are more apt to call this mindfulness meditation, or some such descriptive name, in hopes of removing any overt references to any "brand name" practice.

I have added a list of further benefits to their list (blue) some psychological changes (maroon) and medical benefits (red) – all in the name of just searching for the truth about mind-body-meditation.

better focus at workspiritual growthimproved sleep

more energydecrease back pain

happier moodpersonal growth

become fully realizedcalmer, quieter mind

balanced moodenhanced atletic ability

weight loss

greater intuitioncompassionawareness

fewer Dr visitsfewer benign tumors

malignant tumorslower blood pressure

less pain in chronic pain suffererslower blood sugar in diabetics

decrease in anxietydecrease in stress

brain wave shift from right to left frontal cortexreduced activity in amygdala

boost in creativityimproved sex lifebetter cognition

down regulation of inflammatory genes

16

DRAGONFLY& DOGWOOD

Window cling and/or stained glass pattern with a dragonfly and a dogwood flower, pink ribbon, and a pink thin border frame. Instructions for making window clings accompanies most GalleryGlass Paints, and for doing copper foil stained glass there are many classes available and detailed instructions for this craft online.