812-Lancaater farming, Saturday, Fe6hiaryl9, 1994 r Home economist Fay Strlckler shows off the food that recent studies suggest may may prevent some forms of cancer, heart disease, and strokes, and slow the aging process. Diet May Prevent LOU ANN GOOD Lancaster Farming Staff LEESPORT (Berks Co.) Worried about cancer and old age? Take heart Recent evidence suggests that you may reduce the risk of some forms of cancer, heart disease, strokes, and cataracts, as well as slow the aging process. The secret lies in what you eat and don’t eat. To start with. Fay Strickler, home economist for the Berks County Extension, suggests you concentrate on eating a balanced diet with at least five servings of fruits and vegetables daily. Strickler researched recent research and the findings of the U.S. Department of Health and Human Services, and planned a seminar on cancer prevention. The seminar was postponed and even tually cancelled because of subse quent snow storms, but Strickler shared her findings with Lancaster Farming since many readers are interested in health and nutrition. “You can not say that eating this way will definitely prevent cancer but recent findings show that it may reduce the risk,” Strickler said. Humans need oxygen to live, but the side effects of the body’s ongoing use of oxygen causes wear and tear on cells that can lead to cancer. Evidence suggests that vitamins C and E, and beta carotene, a pre cursor of vitamin A, are antioxi dants that permit repair of damaged cells to avert cancer development. Dietary sources of antioxidants are as follows: • Vitamin C broccoli, citrus fruits and juices, red and green peppers, turnip greens, brussels sprouts, cauliflower, kiwi fruit, strawberries, and cantaloupe. • Vitamin E brown rice, whole wheat, oats, yeast, and wheat germ. • Beta-carotene apricots, car rots, spinach, broccoli, kale, sweet potatoes, cantaloupe, mustard greens, winter squash. • Selenium whole grains, brown nee, legumes, fish, liver. If you have a choice, it is better to eat an orange or tangerine than to drink juice because eating pro vides fiber. Fresh and frozen vegetables also contain higher nutrient quality than canned items. “But if it’s a choice between eat ing canned fruit and vegetables or not eating any, by all means eat the canned food,” Fay said. Research also seems to indicate that it is better to eat foods than take supplements to consume the same amount of vitamins and min erals. The American Cancer Socie ty does not recommend supple ments because they believe that as yet unidentified substance in fruits and vegetables may actually be responsible for reduced disease risk. In a recent study repented by the American Heart Association, women who consumed high amounts of antioxidant-containing foods such as carrots and spinach had a 33 percent lower risk of heart attack and a 71 percent lower risk of stroke, than women who ate few antioxidant-containing foods. The study was based on 1,795 female nurses, each of whom had a history of heart attack, chest pain due to coronary disease or treatment for a blockage in a coronary artery. Those who consumed the most Jietary antioxidants had the great est disease reduction. For those who are hesitant to nake big changes in diet. Fay said, ’You don’t need to give up the foods you like, but choose more nften the foods that may reduce /our risks of cancer; choose less nften the foods that might increase /our risks of cancer.” Here are seven simple guide lines for a healthy diet. • Eat a variety of foods. • Maintain desirable weight. • Avoid too much fat, saturated fat, and cholesterol. • Eat foods with adequate starch and Tiber. • Avoid 100 much sugar • Avoid 100 much sodium. • If you drink alcoholic bever ages, do so in moderation. Here are some recommended recipes that may help reduce your risk of cancer and other diseases. Cancer MOCK SAUSAGE PATTIES 1 pound ground turkey or chicken '/< cup salt-free seasoned bread crumbs 2 tablespoons low-sodium chicken broth 2 tablespoons minced onion 1 tablespoon minced fresh parsley 1 teapsoon vegetable oil A teaspoon ground sage 'A teaspoon ground thyme '/« teaspoon ground black pepper 1 large egg white In medium-size bowl, combine all ingredients except egg white, using hands, blend ingredients well. Gently beat egg white with a fork; add to mixture and incorpo rate with hands or large wooden spoon. Shape into 12 patties. Place on non-stick cookie sheet Broil 3 to 4 inches from heat source 4 to S minutes or until light brown. Turn and broil additional 2 to 3 minutes or until cooked through. Makes 6 servings. CARROT BREAD 1 cup sugar ’/< cup applesauce 1 cup whole wheat flour 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon salt 1 teaspoon cinnamon 1 cup shredded raw carrots 1 teaspoon vanilla 'A cup shelled walnuts 2 eggs Preheat oven to 3SO degrees. Lightly coat a loaf pan with butter and dust with flour. Mix sugar and applesauce in bowl. Combine dry ingredients and add to applesauce mixture. Add carrots, vanilla, and nuts. Beat in eggs, one at a time. Mix well. Pour into pan and bake for 30 minutes. Cool 10 minutes in pan, remove and cool on baking rack. Yield 16 slices with 116 calo ries and 2 grams fat per slice. Substitutions: 1 cup shredded raw zucchini for carrots; add A cup crushed, drained pineapple to batter. (Turn to Pago B 17) See your nearest Dealer for Dependable Equipment and Dependable Service! PENNSYLVANIA • Annvlllr PA BHM Farm Equipment, Inc. ROl, Rte, 934 717-867-2211 CUM*. PA R&W Equipment Co. 35 East- Willow Street 717-243-2686 DavMebura. PA George N. Gross, Inc. R.D. 2, Dover, PA 717-292-1673 Elizabeth town. PA Messick Farm Equipment, Inc. Rt. 283 -Rheem's Exit < 717-367-1319 Halifax. PA Swelgard Bros. R.D. 3, Box 13 717-896-3414 Homy Brook. PA Dependable Motor Go. East Main Street 215-273-3131 215-273-3737 Honev Grove. PA Norman 0. dark & Son, Inc. Honey Grove, PA 717-734-3682 Loysvtte, PA 717-789-3117 MARYLAND Frederick. MD Ceresville Ford New Holland, Inc. Rt. 26 East 301-662-4197 Outside MD, 800-331-9122 NEW JERSEY Bridgeton. NJ Leslie G. Fogg, Inc. Canton & Stow Creek Landing Rd. 609-451-2727 609-935-5145 Woodstown. NJ Owen Supply Co. Broad Street & East Avenue 609-769-0308 Hughesvllle. pa Farnsworth Farm Supplies, Inc. 103 Cemetery Street 717-584-2106 New Holland. A.B.C. Groff, Inc. 110 South Railroad 717-354-4191 Olev. PA C.J. Wonsidler Bros. R.O. 2 215-987-6257 Pitman. PA Schrefller Equipment Pitman, PA 717-648-1120 Quekertown. PA C.J. Wonsidler Bros. R.D. 1 215-536-1935 Temeaue. PA diaries S. Snyder, Inc. R.O. 3 717-386-5945 West Grove. PA S.G. Lewis & Son, Inc. R.O. 2, Box 66 215-869-2214 Washington. NJ Smith Tractor & Equip., Inc. 15 Hillcrest Ave. 201-689-7900
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