Easy, Low Fat Food that Can Save A Triple Negative Life
Since the science seems to really be in that eating low fat can dramatically reduce the risk of recurrence for Triple Negatives, lets start a list of easy, low fat meals. It seemed hard at first but gets easier. Lets share our easy meal ideas we've developed. We have to keep our fat calories to only 20% of our overall calories. Luckily, most packages actually give you these numbers.
Here's the description of the studies: http://www.lbbc.org/data/transcript-file/LBBCdietnutrition09.pdf In a lower post is a better description of low fat and exercise studies.
Here's some more important info on the low fat and exercise studies. Aparently both are related to triple negative specifically!!!!!!!! Yipee!!!!!!!! If doing this cuts our risk of recurrance to almost half than isn't it like half of us get our own version of Temoxifin or Herceptin that actually works for us? That's amazing. Just eating low fat and exercising can be a cure for half of us that would have had recurrances?
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"The Studies:
Bernstein and her colleagues studied more than 100,000 women over a ten-year span as part of the California Teachers Study . The longer and more strenuously a woman exercised, the bigger the reduction in hormone-negative breast cancer risk, with moderate activity such as brisk walking at least 3.8 hours a week showing significant benefit. The greatest benefit came with more than five hours weekly of strenuous activity such as running.
Roughly 40 percent of the the WINS 2,500 participants followed a diet that kept fat at about 20 percent of their daily calories, an average of 33 grams; 60 percent followed a normal diet, with an average of 51 grams of fat. Cutting dietary fat reduced the risk of recurrence of hormone-receptor-negative by 42 percent after five years. The women, who were all postmenopausal, did not change their activity level; most lost weight"
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There is a link to the WINS study several posts down.
ALL FAT IS BAD FAT. It is totally different from heart disease. We don't have to do it forever....I take it one year at a time. I think the first 5 years is critical.
Anyone else have some creative suggestions? I also have to limit salt dramatically because of lymphedema. Hey, maybe God gave me lymphedema so I couldn't eat good food because salt makes me swell...to force me to eat low fat, to save my life. Could be....Comments
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Hi Meggy - Thank you for all the great ideas! I am Trip Neg., IDC, (twice), different sides, same stuff. Your message was inspiring and is making me think! God Bless and I hope you are doing well.
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Meggy,
Yes we need this. That is the one thing that I am trying to figure out. It is like ok, HOW DO I EAT NOW. You truly see things in a different color. I was wondering if anyone knows about sugar intake. I know that sugar is bad regardless, but has anyone heard anything about carbohydrates? Not long after I was diagnosed I was in my local health store and was sharing with the ladies that I knew in there about my diagnosis. They told me SUGAR feeds cancer cells. Just curious if anyone else has heard that.
MAY GOD BLESS US ALL
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Meggy,
Hey how do u know when you may be getting Lymphedema. They removed 13 nodes on my left side. That was on 5/21/2009 and my arm is still numb underneath and it also has soreness by underneath by the wrist area. I asked nurse about it at chemo on Monday and she said to massage it. She did check it and said it does not seem to be swollen. Was just curious...
Thanks
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Angela, I'm quite a ways out from my node removal and I still have numbness in the armpit area und upper part of arm underneath. I'm not sure the feeling will ever come back. That is why I use an electric shaver to shave the armpit area on that side since I'm afraid I'll really cut myself with a regular razor. Sorry to get off topic a bit ladies.
I grill alot of my foods. I have a george foreman grill (the small one ) and love it. Its very versatile.
Meggy, I'm like you, sometimes I just have to have some beef (red meat) so I try to limit the amount and how often. I miss my cheeseburgers from days of my youth.
For some good low fat recipes, you can go to the Sparkle diet site and they have some good free recipes.
I bought the Cook Yourself Thin recipe book and absolutely love it. If you've never watched the show it is fabulous. They show you how to have your old recipes with different ingredients that really cut the fat and calories.
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My favorite new cookbook is "Meals in Minutes" from the American Heart Association. The recipes are all low-fat, quick and easy. My favorite so far is the Italian bean and tuna salad - cannellini beans, tuna, red onion, basil, balsamic vinegar, pepper and a tiny bit of olive oil. It has right at 20% of calories (5 g) from fat and 7 g of fiber and 20 g of protein. I'm having that for lunch today - yum!
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Angelsabove, its helpful to get a referral to a lymphedema specialist now so they (or your surgeon) can carefully measure your arm at intervals of about 2 inches apart. This way if you start to swell, they will believe you!!!! My problem is that I'm a small person so my arm increased by at least an inch in circumference and no one would believe me that lynpghedema had begun. The person who measures you has to know how to properly do it because htey have to be able to measure you in the exact same places along your arm later. I wouldn't do regular massage, lymphedema massage is very light...one visit to a lymphedema specialist and you'll know how to do it. My armpit is still numb but I think that is not a lymphedema symptom. Also, you can have aches from chemo...is my memory right you are doing taxol or taxotere now..they cause pain so it could be that. The lymphedema section of this board is fantastic...
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I cut out sugar while on chemo becuase I also heard sugar feeds cancer cells. Also, I read an interview with the UCSF doctor who was involved in the low fat triple neg study and he said they have a theory that the low fat diet lowers recurrence because it lowers insulin and that exercise lowers recurrence becuase it also lowers insulin so I think I'd better get off the sugar since that has a huge effect on insulin (just in case their theory is right).
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Meggy,
Thanks for responding. Yes I am on Taxol right now. I do agree with the sugar thing. I just have a hard time finding food that satisfies me during chemo. The taste buds are SO screwed up. I will follow up with a lymphedema specialist. Love this thread.....NEED some good recipes. I did read something from a lady who is a long term survivor of triple negative and she has this juice that she drinks daily. It is hand pressed kale, parsley, carrots, cabbage, and apple. Have not tried it yet but she truly believes in it....UGGHHH not sure of the taste...
May God Bless Us All
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HI there Ladies...I read the study and talked to my oncologist and she said that exercise has proven MORE effective than any dietary restriction. I did jokingly tell her I was struggling with the whole diet thing cause if I only have 5 years to live or so I want to eat what I want to (yes, I have a weird sense of humor). BUT I think that in all honesty I just don't want to give up my comfort food...so much is out of our control but what we eat, right? So thank you ladies for encouraging me to re-think what I'm doing and do what's best and HEALTHY for me (and my family too).
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Thanks for starting this thread. I have a question that I am hoping someone will be able to help me with: there have been numerous studies about walnuts and how good they are to prevent bc, do the good fats count in our daily 20%? What are your thoughts? My onco says that she too believes exercise is the best, can't wait to be done with rads so I have the energy to get back at it!
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I'm not sure, but the walnut study may have been about receptor possitive breast cancer. Here's the site to an interview of the UCSF doctor that was involved in the low fat study. I read it twice and I should read it a third time. It really turned me around. Actually, I just edited my original post to include some summaries about low fat and exercise. THAT is what has really turned me around.
I am also editing this post because I'm so thrilled to have read that there are studies on exercise that relate specifically to triple negatives!!!!!!!!!!!!!!!!!!!!!!!!!!! Look up at my original post. This is the best new ever. I need to be able to fight. These statistics on lowering recurrance are so dramatic that I feel like I am really fighting again. Like by eating low fat and running 5.5 hours per week...it's like we are taking a Tomoxifin that actually works for us....or like I've got my chemo back with no bad side effects. Aparently 3 hours of walking did lower recurrance significantly. But over 5 hours of running did even more so I'm going to do that.
http://www.lbbc.org/data/transcript-file/LBBCdietnutrition09.pdf: The interview I sited above says that ALL FAT is BAD FAT to a triple negative. You have to count the grams of fat no matter what kind of fat it is. He said you must not do substitutions of fat and instead remove it. I had a raging argument with my fiance when he tried to put olive oil on the veggies we were about to grill. He said its not bad. I said, "hello....have you been listening to me? All fat puts my life at risk." Actual oil like olive oil is so high in fat that it is like an entire meal. The fiance then complained about the fact that I occasionally eat chocolate. Ya well we can't be perfect so if I do eat fat I make sure I actually enjoy it...but it is very occasional. Once in a blue moon I eat chocolate if my stress level is through the roof.
The study participants also lost weight and they constantly mention that. So...try to tweak it to slowly loose weight. I try to eat dinner by 6 p.m... seems to drop off the pounds.
Here's another yummy low fat dinner: Baked skinless chicken breast seasoned with a little garlic, pepper or whatever chopped up and put in a low fat flour burrito tortilla. Piled high with tomatoes, green peppers and onions, cilantro, loaded up with fat free salsa (most is fat free anyway) and some fat free sour creme (although it has some fake stuff in it so it is probably unhealthy so I don't eat it that often). To me this meal feels like pigging out. Totally normal eating. Last night I ate it with the lean beef I described above and I lost a pound since yesterday.
I must admit I did not eat low fat when I was on chemo (I didn't know about the studies). I ate what I was able to eat but I did lose a lot of weight while still eating consistently but just less so I hope that helped me. I think we have to at least eat enough to be able to take our next round of chemo on time.
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Does someone have a link to the actual low fat studies?
The exercise studies are about triple negatives specifically. That is so wonderful. In the discussion I sited, he says "get exercising ladies to save your life." He talks about the fact that we should all be able to do 3 hours a week of walking but over 5 hours per week of running did evern more to lower recurrance.
So, I'm going to work up to running 5.5 hours a week...a half hour in morning and half hour in afternoon (seems nicer now that I'm breaking it up) and eating low fat. Oh, also 800 units of D3 per day..he talks about that. Also I read that natural sunlight gives you more D than a supplement so I'm doing both...a little sunshine in the morning and the supplement.
I need to get on board with some sort of daily anti-cancer veggie drink...I'm a drink idiot..what machine do I need to make such a drink? A juicer?
I have a little file of low fat meals so I can just open it when I can't think of what to eat or shop for.
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YUMMY SPAGHETTI: I use "extra lean" ground turkey (1.5 grams of fat per 4 ounces..I always lose weight when I eat this)...just throw in a lot of seasoning and onions, green peppers and mushroom. Don't add any oil to the pasta.
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PEANUT BUTTER & JELLY SANDWICH (Just use Better'n Peanut Butter instead of the real stuff. It is only 2 grams of fat for 2 tablespoons. Doesn't taste just like the real thing but I think it's good and on toasted bread it is true ooy gooy comfort food. Probably does not have a lot of nutrician other than the wheat bread. Probably can order on line if not sold in your grocery store.)
DESSERT: Trader Joes no pudge fudge. Zero fat, it is mixed with just non fat yogurt and they give instructions for single servings done in microwave. The whole thing takes 2 minutes to mix and cook. It is full of sugar so I don't eat it often but glad to have it as an option now and then. Probably can get it on line.
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After being dx I started reading everything I could on TNBC and have learned that a lowfat, low sugar diet along with exercise is important. While I am just into tx #2 and have realized that the first few days out of tx I can pretty much only tolerate starchy foods. However, on my good days I've really enjoyed exploring new receipes that are lower in fat, but still have plenty flavor. I found corn flake bread crumbs at Whole Foods. I decided to make baked fish that tasted like fried fish. I dipped my fish in an egg then battered with the corn flake bread crumbs and baked them in the oven on 350 for about 20 minutes. They were lower in fat than fried fish, crispy and delicious. Prep and cook time was about 30 minutes. The only thing I want to add is that the corn flake bread crumbs are bland so add some seasoning to add a little more flavor.
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Jenn, yum to the corn flake bread crumbs fake fried fish...I am going to try that. Can we dip them in egg beaters to take out even the fat from the egg...or is it so little that it's not that big a deal? Thank you!!!!!! What kind of fish tastes good like that? What kind of seasoning makes it good?
Do you think it would make a good fake fried chicken?
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I'm sure egg beaters would be fine or even skim milk-something for it to stick to. Yes, I have tried it with chicken - I pounded the chicken so it was thin and did the same thing. Again, add seasoning to the liquid and bread crumbs for extra flavor. Or....... serve it on top of some wheat pasta with red sauce/gravy (faux chicken parmesan).
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I would think you could dip the fish in egg whites, since the fat is in the egg yolk.
Here's a link to the WINS study, which detailed the benefits of a low-fat diet, especially for us TN's.
http://www.nih.gov/news/pr/dec2006/nci-19.htm
Let's continue to encourage each other as we start on this new healthy lifestyle! Here's to veggies and exercise!!
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Can a double negative join? (ER+,PR-,H2N-). I've never been a meat eater and already tried to eat lean and low salt, but really need to do it now.
Put together a yummy salad this week. French green beans, lima beans, wax cut beans, orange peppers, onions, drizzled with a touch of extra virgin olive oil with sherry vinegar and seasonings. Everyone who tried it loved it.
Also have been combing the internet for good ways to cook cauliflower and brussel sprouts to add into my diet if anyone is interested. Also, got turned on by another member here to brocolli sprouts (I had never heard of them before) great way to get in a lot of brocolli goodness because they're so small. Love adding them to sandwiches and salads.
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I love sprouts of all kinds, but my doctor told me not to eat them during chemo, something about the bacteria that I can't remember at the moment. However, when chemo is done - I'm back to sprouts. My oldest daughter has been a vegetarian since she was 6 yrs old, she's now 25 so we've learned to cook both with and w/o meat. One of our favorite sandwiches that is vegetarian, it does have fat from the advocado, but but has lots of good stuff for you in it is the advocado sandwich - one of my favorites!!!. Wheat bread (a thick nutty bread is good or Ezekial's sprouted wheat bread) toasted, 1/2 advacado mashed with 1 tsp of worcestershire sauce, spread the advocado mixture on the bottom slice of bread top with low fat or soy cheese - shredded, thin sliced cucumbers, fresh tomatoes, alpha sprouts close sandwich and enjoy. It's very messy, but delicious! The original receipe calls for mayo on the bread, which is optional and I don't always use. I find the advocado gives enough moisture and sometimes I add it to both sides of the bread.
Carolinachick - thanks for the link I'll check it out.
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Fake Garlic/butter SHRIMP OVER PASTA: I take shrimp or scallops or both and make a sauce of lemon juice, tons of garic paste, a little bear or wine (hopefully the cooking burns the alchohol out). Add some chopped tomatoes at the last minute, maybe some choped green onions, could add sliced zuccinni and throw it over angle hair pasta or better yet, some whole grain pasta.
FRENCH BREAD: Did you know many sour dough french breads are FAT FREE. They are totally processed flour however.
Thank you Carolinachick for posting the link for the WIN study.
Does any one have the link to the other study?
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I edited some of my posts above because I read so much more about exercise specific to Triple Negatives. This is such hopeful news to me. I don't want to give misinformation so please don't rely on my previous posts, they have been edited.
I'm moving some stuff down here out of the original post to keep it full of the most important information.
Learning to grill helps alot. Salmon, only 1.5 grams for 4 ounces...I always eat 12 ounces so only totals 4.5 grams of fat. (check the label I once found high fat salmon..go figure) Then tons of grilled veggies. Whole thing really low fat. Grilling lets some of the fat drop off of the meat so it may be even a bit lower in fat.
Chicken breast with yummy sauces...check the fat content of the sauces, lots are fat free.
When I want beef (Sometimes I just really need it) Trader Joes has one cut that is the Black Angus, top sirloin filet...5 grams of fat for 4 ounces...I eat 10 ounces so 10 grams of fat. To get away with it I try to have fat free yogurt for breakfast and something really lean for lunch to keep my grams of fat down for the day.
The study said those who had lowered recurrance also lost some weight, so the meal that makes me drop a few pounds is: "Extra lean" ground turkey (1.5 grams of fat for 4 ounces) quickly cooked with a little salsa thrown in for flavor. Turn it into ground turkey tacos loaded with sliced uncooked veggies. This is super low fat. 2 hard taco shells only 2 grams of fat or 3 for 6 grams of fat. I think Trader Joes has some fat free flour tortillas.
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I put two pots of beans on the stove today, one vegetarian and one with meat and realized - I can share this info too. Beans can be made with no meat or a low fat turkey sausage and/or lean ham. Today I am making Red Beans(Kidney Beans) and Black Eyed Peas. Beans can be made in the crockpot or on the stove, both of which I'm doing today.
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I made a wonderful pasta last night. I simmered together sliced zucchini, mushrooms, diced eggplant, onion, garlic, fresh oregano, salt, pepper and two cans of diced tomatoes. I served it over penne pasta with a very small sprinkle of feta cheese. I just had the leftovers for lunch today - yum!
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Hey Laidies....
I am struggling today. I had chemo today. I did #11 of my 12 weekly taxol. I only have one more of those. WOOO....then off to the once every three weeks regimen for four times....UUGGGHHH!
Here is the problem I have a bit of a reaction to the taxol...(HIVES) so they DOUBLE the steroids.....POINT being.....I AM STARVED.....On these days I tend to eat everything in sight....I am gonna work really hard on trying to FILL up on these great ideas.....KEEP EM COMING....
MAY GOD BLESS US ALL!!!!!!!!!!!
THANKS SO MUCH FOR THIS THREAD MEGGY!!!!!!!!!!!!
PS. DH bought liver today to cook for me tonight......UGGGHHHH....do u guys know if that is just loaded with fat....I know my red blood count is down ....Ya know the low iron problem....Chemo nurses....SAID EAT LIVER.....I am gonna try......Dont know if I can....The thought makes me sick....LOL
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angelsabove: I'm with you ugghhh. So had to google for you, try these:
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I've never been one to like liver, but my grandfather used to cook it with bacon and onions. Fatty, but it seemed that everyone else liked it. Also, down here another favorite is to eat it with grits - don't know what it does, but it seems to be a great side dish to the liver. Otherwise, a big lean steak with a side of spinach may help the red blood cell count.
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kmmd,
Thanks a bunch. I went to site good info...
Jenn,
The liver with grits.......UUUGGHHHHH!!!!!!!! I just cant wrap my mind around the whole liver thing....LOL......Thanks abunch Jenn for the idea though.....lol
Well....DH in there whipping up some LIVER........
LOTS OF LOVE LADIES......MAY GOD BLESS US ALL
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angelsabove - How did the liver go?? Sorry I couldn't offer better advice - that is just one food I've always avoided. I'm not sure if you like spinach, but it is full of iron and may help with anemia. I love spinach and eat it in salads, in place of lettuce on sandwichs and cooked in various ways.
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I also put spinach in my fruit smoothies....you can't taste it at all and wouldn't even no it was in there except for some really, really small green specks. I have use both fresh and frozen spinach. Good way to get an extra veggie, without anyone in the family knowing about it
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