Health & Wellness
The Garden City Telegram
Winds of Change
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302 N. Fleming. Suite 4
Garden City, KS 67846
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Garden City, Kansas 67846
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Elements of Change, LLC
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“We tell people ‘Eat the colors of
the rainbow,’” said Scott Pepperman,
clinical dietician at St. Catherine
Hospital. A diet rich in fruits and
vegetables and whole grains is the
general recommendation for cancer
“You should also limit intake of
saturated fat, and have moderate
alcohol intake,” Pepperman said,
adding that means limiting women
to one drink a day and men to two
drinks a day.
Studies show many nutrients and
components of fruits and vegetables
help prevent cancer. But Pepperman
is reluctant to praise one specific
food over another.
“We don’t recommend a single
kind of food,” he said. “We rec-
ommend a variety of fruits and
vegetables because there are so many
different properties in them.”
Foods are always being studied in
connection with cancer prevention,
Pepperman said, but nothing has
been proven to say one particular
fruit or vegetable is a key. Instead, a
variety — the rainbow of colors on
your plate — is important.
Julie Tull, Garden City registered
and licensed dietician, said plant
foods such as fruit and vegetables
contain phytochemicals which have
protective properties and may help
“These phytochemicals can help
protect the cells from harmful dam-
age,” Tull said.
She referred to a recent article that
reported the results of a review of
thousands of studies conducted by
the World Cancer Research Fund
and the American Institute for Can-
It named seven easy-to-find foods
that might help prevent cancer.
They are: garlic, broccoli, tomatoes,
strawberries, carrots (best if cooked,)
spinach and whole grains.
These foods are packed with
phytochemicals and antioxidants.
Numerous studies showed broc-
coli, berries and garlic to be linked
strongly to cancer prevention.
Eating breads, pasta and cereals
from whole-grains instead of refined
grains also is recommended.
Tull gave one guideline that fits any
meal of the day.
“When trying to eat a healthy
diet, aim to consume most of your
plate from plant foods like fruits and
vegetables and whole grains and only
one-third or less from animal foods,”
Pepperman noted that when add-
ing meat to your diet, you should go
for lean: poultry and fish.
“It doesn’t mean you can’t ever eat
a steak,” he said, but leaner meats are
Maintaining a healthy weight is an-
other key to preventing cancer and
other diseases, Pepperman said.
“Obesity has been linked to vari-
ous kinds of cancers,” he said.
Using the well-known Body Mass
Index (BMI) measurement can pro-
vide people with an indicator of how
at-risk they are. It uses a formula
based on height and weight to deter-
mine if someone is not healthy.
Generally, a BMI of more than 25
and less than 30 is overweight; over
30 is considered obese.
Anyone with access to the Internet
can do a Google search for “BMI
calculator,” enter their height and
weight and find out their number.
An excellent resource online is the
National Heart, Lung and Blood
Institute website at nhlbi.nih.gov,
Tull agreed that a healthy weight
can make a big difference.
By Alesa Meschberger
Special to The Telegram
The pot of gold at the
end of the rainbow may
be good health.
Metro Creative Connection