--- title: "Reducing Disease Risk at Sutter Health" description: "Flu, diabetes and cancer—discover the ways you can avoid, prevent and even treat some of America's most serious and deadly diseases." url: "https://www.sutterhealth.org/health/reducing-disease-risk" --- 1. [Home](https://www.sutterhealth.org/) / 2. [Health and wellness](https://www.sutterhealth.org/health) / 3. Reducing Disease Risk # Reducing Disease Risk Discover the ways you can prevent and recover from some of America’s most serious diseases.  Related Videos Cancer-fighting recipes: Sauteed Chard - In this video (4 of 4 in the series), Chef Terese Esperas of the Sacramento Natural Foods Co-op prepares a flavorful Sautéed Chard with Orange dish. Cancer-fighting recipes: Orange Pistachio Quinoa - In this video (2 of 4 in the series), Chef Terese Esperas of the Sacramento Natural Foods Co-op prepares a delicious Orange Pistachio Quinoa. Cancer-fighting recipes: Gazpacho - Chef Terese Esperas of the Sacramento Natural Foods Co-op provides a cooking demonstration with nutritious cancer-fighting recipes this four-part series. Cancer-fighting nutrition with Maxine Barish-Wreden M.D. - Maxine Barish-Wreden M.D. ABIHM, Medical Director of the Sutter Center for Integrative Holistic Health discusses the importance of nutrition for cancer prevention in this educational video. 1 / 4 1 / 4 Cancer-fighting recipes: Sauteed Chard - In this video (4 of 4 in the series), Chef Terese Esperas of the Sacramento Natural Foods Co-op prepares a flavorful Sautéed Chard with Orange dish. Cancer-fighting recipes: Orange Pistachio Quinoa - In this video (2 of 4 in the series), Chef Terese Esperas of the Sacramento Natural Foods Co-op prepares a delicious Orange Pistachio Quinoa. Cancer-fighting recipes: Gazpacho - Chef Terese Esperas of the Sacramento Natural Foods Co-op provides a cooking demonstration with nutritious cancer-fighting recipes this four-part series. 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{"@context":"https://schema.org","@type":"BreadcrumbList","@id":"https://www.sutterhealth.org/health/reducing-disease-risk#breadcrumblist","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https://www.sutterhealth.org/"},{"@type":"ListItem","position":2,"name":"Health and wellness","item":"https://www.sutterhealth.org/health"},{"@type":"ListItem","position":3,"name":"Reducing Disease Risk"}]} ``` ```json {"@context":"https://schema.org","@type":"VideoObject","name":"Cancer-fighting recipes: Sauteed Chard","thumbnailUrl":"https://cf-images.us-east-1.prod.boltdns.net/v1/static/817826402001/022c197b-ff1e-4ab3-9312-38fb42333576/85ed7caa-8394-4267-b1f1-74572d9e289e/872x480/match/image.jpg","uploadDate":"2016-09-14T00:52:51.932Z","embedUrl":"https://players.brightcove.net/817826402001/79bcaa57-54d7-453c-9f1f-8ab3ef7b15de/index.html?videoId=5123826321001","description":"In this video (4 of 4 in the series), Chef Terese Esperas of the Sacramento Natural Foods Co-op prepares a flavorful Sautéed Chard with Orange dish.","duration":"PT14M52S","transcript":"So chard and greens in general are just wonderful for you.\nI mean, I can't say enough about greens.\nAnd I know Dr. Max, I always forgot the statistic.\nBut you were saying if people eat\none serving of leafy green vegetables a day,\nit lowers their chance of heart disease by-- what is it?\n30%.\nBy 30%.\nOne serving of this a day will lower\nyour chance of heart disease by 30%.\nIt's just boggling why people wouldn't be eating greens\nall the time.\nSo I think sometimes people have this feeling-- I'm not sure\nif this is on.\nUh-oh.\n\nSo let's talk a little about while we're heating up\nour stove what other ingredients we have.\nThat's OK.\nNo worries.\nI was like [INAUDIBLE].\nSo chard is anti-inflammatory.\nIt's one of the most powerful cancer-fighting vegetables\nout there.\nIt's filled with beta-Carotene, fiber, vitamins A and C.\nIt's just a powerhouse.\n\nBut sometimes chard is one of those vegetables that\ninhibits the absorption of calcium.\nSo you don't want to eat chard every single day, because it\nmight inhibit the absorption of calcium.\nSo what you can do is you can substitute this recipe\nwith kale.\nWhat else can you eat with the chard\nto help absorb the calcium?\nWell, the chard has oxalate in it which can interfere--\nInterfere with it.\n--with some of the leaf greens.\nSpinach, chard, and beet greens are not\ngreat sources of calcium because of--\nOxalic acid, is that?\n--oxalate.\nOxalate binds it up.\nBut other dark green vegetables are great sources\nof calcium, kale, dark green lettuces, so yeah.\nSo it's good to--\nMix it up.\n--mix it up.\nHow is the gazpacho?\nDelicious.\nGood.\nDelicious.\nSo pretty easy, right?\nI mean we're talking a lot.\nIt was just blended up.\nAnd the key things of why this tastes good\nis the olive oil to give it that fat, that mouth-feel, which\nhelps, again as Dr. Max said, to absorb\na lot of those nutrients.\nI mean, there's no point in doing this wonderful beautiful\nhealthy vegetable dish, and then your body doesn't actually\nget to utilize all this because it can't absorb it.\nSo it's the olive oil not vinegar.\nThose are the two key things that made it so good.\nThat tomato juice that you used, is that sodium-free?\nIt is not.\nSo actually I was thinking about that\nwhen I was-- I believe they have a sodium-free one.\nSo there is some sodium in there.\nSo you might want to just watch that.\nNow, when you're cooking with whole foods\nlike we are today for the most part,\nyou don't necessarily have to watch that.\nBut when utilizing an ingredient like this,\nit is important to keep that mind.\nI know, I mean I could tell.\nI mean, it tastes like plenty of salt.\nIt's seasoned, yes.\nSo and I knew you didn't put very much in there.\nThat's why I asked.\nYeah.\nSo it's got a little bit of its own sea salt together.\nOK.\nSo we're going our pan nicely pre-heated.\nSo some of the ingredients that we're using today,\nwe're using maple syrup, which just gives us\na little bit of sweetness to that.\nAnd that's high in zinc because we're using Grade B.\nNow, Grade B we have at the co-op in bulk.\nSo if you're in the bulk section of the co-op,\nyou can buy as little or as much as you'd like.\nAnd Grade B, even though it's less expensive than Grade A,\nis higher in zinc.\nAnd zinc has been shown to lower the risk of prostate cancer.\nBecause the more zinc you have, the higher chances\nyou have of combating that type of cancer.\nSo that's a great ingredient to use a sweetener.\nObviously, it is a sugar, so it's not the type of thing\nwhere you can have as much maple syrup as you want all the time,\nbecause then you might have other issues.\nWe're using citrus, orange zest.\nNow, zest is the outer peel of the citrus fruits.\nAnd zest in citrus fruits is anti-microbial\nand it's also anti-inflammatory.\nAnd oftentimes, people think it's\nthe fruit that's the most nutritious.\nWell, in this case, it's the zest but also\nthe white pith which is that part that they always say,\ndon't go down to the pith because it's a little bit\nbitter.\nWell, you're going to see that in another recipe,\nin our smoothie, we're going to use the pith from that lemon\nto give us some of those extra nutrients, because that's where\nthe-- is it the monoterpenes that are in the pith?\nI think the monoterpenes are in the peel.\nIn the zest.\nAnd then, there are flavonoids, things\nlike hesperetin in the pith.\nAnd then, of course, you get vitamin C\nand everything else in the fruit.\nGreat.\nSo wonderful.\nUse everything.\nWe're going to add in our olive oil to our pan.\nAnd I'm doing two times the recipe.\nSo you'll see there's a little bit more olive oil then\nyou might use for your single recipe.\nAnd we're going to go ahead and add\nin our garlic and our red pepper flakes and our cranberries.\n\nAnd sometimes, I just add the garlic in.\nAnd just be watchful and mindful of it,\nbecause garlic can burn pretty quickly.\nThe red pepper flakes are just going\nto give us a little bit of heat.\nAnd the reason why we're adding our cranberries in right\nnow is just to kind of soften them.\nAfter we've zested the orange with our orange zester,\nwe're going to then use the fruit\nand make fresh-squeeze orange juice.\nAnd we add the juice to the pan.\n\nSo this a wonderful recipe for the holidays,\ntoo, orange and cranberry to be a great Thanksgiving side dish.\nThis is a wonderful recipe because it\nis beautiful both in the flavors and also in the colors.\nIf you're serving two people, I'd say one bunch of chard.\nSo this is the four bunches, [INAUDIBLE]?\nIs that what this ends up being in here?\nIt's three.\nThree?\nOK.\nThey were big bunches.\nAnd then, we're going to add in our chard.\n\nAnd we add a little bit of salt.\nAnd the salt helps to draw out the moisture of the greens,\nand it helps to soften the vegetables\nso that it cooks now.\n\nAnd we're going to add in our zest as well.\nHow many of you use orange and citrus zest regularly?\nOK.\nSo citrus zest is just a wonderful way\nto get incredible depth of flavor,\nadding really nutritious components into recipes.\nLet me add the rest of the green chard.\nSo you can tear this up or you can chop it,\nwhatever you prefer.\n\nAnd sometimes, it's easier to use two things or tongs\nto toss the chard in.\n\nAnd again, we're using garlic which\nwe talked about has many helpful properties.\n\n[INAUDIBLE] issue of [INAUDIBLE] lettuce and water [INAUDIBLE]?\n\nWell, the lettuce is a little bit moist.\nBut if you're putting it into the olive oil and orange juice\nmixture, so it's already-- yeah.\nSometimes, if you're doing a hot pan, hot oil, and wet,\nyou might get some splatter.\nBut because we've already kind of given\nthat orange juice a little bit of time to reduce,\nit's almost developed its own kind of sauce.\nSo you don't have as much splattering.\n\nOK.\nLet these vegetables, this chard, cook down a little bit\nand soften.\nSo if you'll look at your recipe,\nit says to have the chard salt zest and sauteed\nuntil the chard begins to darken and intensify.\nAnd the recipe has us-- we're moving the chard\nand bringing the liquid to a boil.\nAnd I've left that in there because that's\nhow it was written for this cookbook.\nBut sometimes I find depending on the day or the type of pan\nyou use, sometimes you don't have\na lot of liquid in the bottom left.\nIt sometimes cooks all down.\nSo sometimes that stuff is not necessary.\nSo if you have a lot of liquid in the bottom\nand you're feeling like you want to remove\nyour greens, by all means do that.\nIf you don't, you want to leave it\nin there, make it a little looser,\nthen you can do that as well.\nI'm getting a very nice orange-scented facial\nas we speak.\n[LAUGHTER]\nSo it feels very, very healthy.\nMy skin will thank me.\nAnd then, we're going to go and add in our maple syrup.\nAnd then, oftentimes, you taste food\nat the end to see if you need to add salt,\nas opposed to just adding it.\nWe added some to let the chard reduce and kind of soften.\nBut sometimes at the end of the cooking process\nis when it's a good idea to taste for seasoning.\nSo we'll go ahead and do that and see\nif we need to add anymore.\nAnd again here, you want to your preferences.\nRestaurant food sometimes can be overly salted.\n\nI think we're fine.\nI don't think we need to add anymore salt.\nSo I have a little bit of liquid here\non the bottom of the pan, so I can show you\nthe step that you can remove the chard.\nSo basically we don't want to get it completely hooked down.\nBut you can see there's that liquid in there.\nSo it's up to you.\nIf you want to remove it, you can.\nThis will definitely give us a lot of nice flavor.\nI guess this is where the slotted spoon comes in.\nWhat do you want?\nI don't know.\n\nSo as you see how much that cooked down.\nReally cooked down quite a bit.\nIs there a good kind of natural ingredient\nthat you can use to thicken that liquid?\nYou can certainly use something like arrowroot.\nBut you really don't need to, because reduction\nis a thickening process that, well, the reduction basically\nwe're evaporating off the liquid and we're reducing it.\nAnd you don't need to add any thickener when you're reducing,\nbecause it will go ahead and concentrate.\nSo you're aware that I'm using a non-stick pan.\nSo this I had intended to get a little bit more liquid out\nof this today than in the past.\nSometimes, I've had nothing left in there.\nBut this is a good technique to learn.\nSo for example, if you have any vegetables that you don't want\nto keep cooking but you have a little bit of liquid\nand you want to intensify the flavors.\nOr if you're making a sauce, for example,\nand it talks about reducing, and you're\nlike, what the heck is that.\nReducing, what do you mean?\nBasically, you're just evaporating off\nsome of the liquid and concentrating the flavors\nand reducing the volume.\n\nThe only thing about this particular recipe\nis that the citrus juice sometimes\nturns the vegetables a little bit.\nThe color doesn't stay bright and vibrant.\nSo one of the ways that you can do\nthat to keep your colors staying very vibrant\nis to do what's called, \"blanching,\"\nyour green vegetables first and boiling\nin salt and water for just about two minutes to set the color.\nAnd then, the cooking process in the saute pan is much shorter.\nAnd that tends to leave your vegetables a little bit more\nvibrant.\nSo now we have this beautiful glaze.\nSo I took this a little bit far, but I just\nwanted you guys to see what that looks like.\nSo you don't need to add anything to that.\nNow, we have this lovely, yummy, syrupy loveliness\nof vegetables.\nYou can see how thick that became.\n\nAnd that looked very abundant before.\nAnd now, look how-- but still such a beautiful side dish.\n\nThank you.\nSo that'll be our small vegetable course\nbefore our next course.\nSo any questions on the chard recipe?\nSo you can do that with spinach.\nYou can do that with kale.\n\nKale is just one of the vegetables\nthat I just think people don't eat enough of.\nAnd it's so good for you.\nSo we're going to sneak it into our smoothie\nin the next recipe.\nWe're going to make another wonderful recipe that\nalso has some citrus.\nAnd this is going to be our orange pistachio quinoa.\nHow many people have had quinoa before?\nHas everyone had quinoa?\nIs there anyone who has not had quinoa?\nSo quinoa is an ancient grain.\nAnd we'll pass this around.\nThis is rock quinoa.\nAnd what makes this grain so special?\nWell, besides, having a very difficult name to pronounce\nand people always getting embarrassed\nwhen they can't find it if they've never bought it before,\nquinoa is packed with protein.\nSo it makes for a wonderful choice,\nas opposed to brown rice.\nNote, there's some protein there, but not as much.\nThis is a perfect balance of carbohydrate and proteins.\nSo it's an excellent choice.\nAnd quinoa contains all the essential amino acids\nthat we need.\nSo why would you choose brown rice\nwhen you can choose quinoa?\nAnd you can make it in the same amount\nof time in a rice cooker.\nSo it's really a no-brainer.\nNow, quinoa is interesting because like many whole grains,\nthere's a couple different things\nthat you can do to prepare.\nYou can soak your grains overnight.\nAnd what that does is it kind of activates and makes them easier\nto digest and it breaks down the phytic acid.\nRight.\nAnd we talk about that--"} ``` ```json {"@context":"https://schema.org","@type":"VideoObject","name":"Cancer-Fighting Recipe: Orange Pistachio Quinoa","thumbnailUrl":"https://cf-images.us-east-1.prod.boltdns.net/v1/static/817826402001/c658919c-41f2-4dbb-bfd6-8ff0cb746de5/0167a328-198e-48d3-ac74-633ca93dd157/1280x720/match/image.jpg","uploadDate":"2016-09-14T00:52:37.935Z","embedUrl":"https://players.brightcove.net/817826402001/79bcaa57-54d7-453c-9f1f-8ab3ef7b15de/index.html?videoId=5123826319001","description":"Chef Terese Hollander shows how to prepare a delicious Orange Pistachio Quinoa.","duration":"PT7M26S","transcript":"Quinoa is a wonderful grain.\nWe went ahead and cooked it 20 minutes in water,\nso just like you would prepare white rice.\nIt's two to one, 20 minutes.\nAnd then, we just kind of separated and laid it out\non cookie sheets.\nSo we didn't bake this.\nI just want to make sure that everyone's with me here.\nThis wasn't a baked preparation.\nAnd then, we're going to just kind of get it nice and fluffy\nand separate.\nAnd quinoa has a nutty flavor.\nIt kind of has these fun, little curly tails at the end.\nI mean, tails might be not the best way of describing it.\nBut I can't really figure out another way to describe it.\nIt's a cute little whole grain that\nhas this very nutty texture.\n\nSo we're going to put our quinoa in a bowl.\nAnd if you were making a warm salad,\nor even again for Thanksgiving this would\nbe a wonderful dressing or stuffing substitute,\nyou could certainly just keep the quinoa warm in a pan\nand do this whole recipe warm.\n\nSo other things that we have besides our quinoa,\nsome lovely aromatic vegetables and herbs.\nSo we have some green onions.\nWe have mint.\nAnd mint is one of those things that's not just a garnish.\nIt's great for digestion.\nIt's very antimicrobial as well.\nIt has vitamin C and beta-Carotene.\nAnd it helps in a myriad of different things.\nIt also takes part in the NF-k regulator,\nwhich that's probably the most scientific\nthat we will get in this class.\nAnd Dr. Max, do you want to talk a little bit about that.\nI know we talked about spices that turn off a substance\ncalled NF-kappa B in the cells.\nAnd that gets activated as one of the major initiators\nof the inflammatory cascade.\nSo [INAUDIBLE] spices turn that process off,\nwhich is what we want.\nWe're trying to reduce the amount\nof inflammatory chemicals that are used in cancer cells.\n[INAUDIBLE]\n\nAnd cinnamon is another one, and we're\ngoing to be using that in our smoothie.\nSo mint, yes, I mean, I always would laugh at my mom,\nbecause she will always eat her mint off of her plate.\nIt doesn't matter what.\nAnd she'll ask other people at the table--\nnot strangers-- can I have your mint.\nAnd I always thought, it's so funny that she does that.\nBut now, I think she's really onto something.\nSo we have our quinoa that's been cooked ahead,\nand we're going to combine our quinoa\nwith our mint and our green onions.\nAnd again, the mint we have just soaking in water.\nYou can see how brown the water became.\nThis is a little cook's trick if you want your mint\nto not turn black, and you want to chop it ahead of time, just\nlike basil.\nBasil will do the same thing.\nYou want to soak it in water.\nSo that is a nice, little trick.\nSo basil and mint turn black if you chop it up ahead of time.\nYou can add in our scallions.\nAnd hopefully, you guys can all see up here on the monitor\nif I put this in the right position.\nAnd again, with our orange zest.\nSo you can use lemon zest, you can use orange zest.\nZest gives you that wonderful citrus flavor\nwithout a lot of the acidity that vinegar\nbrings or lemon juice.\nAnd then, we are going to add some of the juice\nas well, some orange juice and lemon juice.\nSo some nice vitamin C here.\nOlive oil, again that good, healthy olive oil.\nAnd then, we have pistachios and raisins.\nAnd pistachios like other nuts are very good for us.\nAnd you could use almonds in this particular recipe,\nyou could use cashews, you could omit the nuts if you'd like.\nBut nuts are a really wonderful source of protein and fiber.\nAnd what else are pistachios really good for?\nThe antioxidants, the vitamin E's, and the oils.\nSo really, really good for us.\nWe have some raisins here, which have some-- phenolic acid?\nIs that what's in these?\nAnd they do have some sugars, so you\ndo want to watch some of that.\nYou don't want to be eating tons and tons of raisins.\nBut it's been known on certain studies\nto control some cancers in certain laboratory animals.\nSo we're going to add in some of the raisins.\nYou could use dried cranberries, dried cherries.\nAny of those dark berries are higher in the anti-oxidants,\nlike the cherries and the cranberries,\nand our toasted pistachios.\nSo this recipe for me has a lot of Mediterranean,\nkind of Middle-Eastern flavors with the orange\nand the mint and the pistachios.\nYou can make it sound really fancy\nand say you're making Moroccan orange couscous.\nSo all of these recipes are full of lots of flavor\nand are easy to eat, easy to digest,\nand are the type of thing that you can have\nand you can make in batches.\nAnd this salad, the same thing, can\nlast four to five days in your refrigerator.\nIt won't freeze, but you can make a big batch\nand you can just have it for lunch.\nAnd paired with greens you just ate, this is a wonderful meal.\nYou have all of your extra protein and your vegetables\nand your carbohydrates altogether.\nWhat did you guys think of the greens?\nThey're delicious.\nGreat, great.\nI know there wasn't a lot, so it definitely cooks down.\nSo we're going to taste this and see\nif we need to add anymore olive oil or any sea salt.\n\nI'm just going to add a pinch of sea salt.\nI'll use this one today.\n\nSo when you're taking for salt, you\ndon't want food to taste salty.\nYou just want it to be flavorful and you\nwant that salt to bring out the natural flavors of the food\nthat you're cooking.\n\nThat tastes delicious.\nDoesn't that look yummy?\nMm-hmm.\n\nYes, quinoa is just a hugely important grain to get to know,\nbecause not only is it so quick to cook and it's so versatile.\nYou can do salads.\nVirtually any recipe you see for rice,\nwhether it's a pilaf, fried rice, rice patties,\nyou could do with quinoa.\nAnd it's just a wonderful ingredient,\nbecause it's relatively inexpensive.\nYou can buy it in bulk.\nSo if you're not quite sure about this quinoa thing,\nyou can buy it in just a small amount.\nIt is very helpful in that it contains lignens which\nour gut converts to enterolactone,\nwhich a lot of scientists believe\nmimics the estrogen in our bodies.\nAnd so that can also help us with the cancer prevention."} ``` ```json {"@context":"https://schema.org","@type":"VideoObject","name":"Cancer-fighting recipes: Gazpacho","thumbnailUrl":"https://cf-images.us-east-1.prod.boltdns.net/v1/static/817826402001/c21e51f8-491b-4d3e-91eb-a99e50325a16/7c2167ac-9566-49aa-a0e8-74a21d5e7060/872x480/match/image.jpg","uploadDate":"2016-09-14T00:52:26.913Z","embedUrl":"https://players.brightcove.net/817826402001/79bcaa57-54d7-453c-9f1f-8ab3ef7b15de/index.html?videoId=5123841509001","description":"Chef Terese Esperas of the Sacramento Natural Foods Co-op provides a cooking demonstration with nutritious cancer-fighting recipes this four-part series.","duration":"PT11M25S","transcript":"Welcome to the Sacramento Natural Foods Co-op.\nI'm going to be your instructor today.\nMy name is Terese Esperas.\nAnd I'm delighted to be instructing you guys today.\nThis is one of my favorite classes\nthat we get to do because it's very rewarding and very\ninspirational.\nThank you for having me.\nSo Barbara is going to be assisting me today.\nAnd Adriana Jones is our outreach coordinator,\nwho was possible for getting this all together.\nSo thank you, ladies.\nSo if you have any questions at all during the class,\nplease don't hesitate to have a conversation\nand we'll keep it informal and I'd\nlove for people to share their experiences.\nI love to refer to Dr. Max because she knows\nso much more about many of the nutritional components\nthan I do, so it's always great to have her here.\nI wish she was in all of my classes to refer to.\nSo thank you, guys.\nSo today, I wish that the weather was a little bit warmer\nbecause then I would have the perfect soup to go into,\nbut obviously, it's summer in Sacramento\nand tomatoes are abundant so we're\ngoing to be making a wonderful chilled gazpacho to serve\nto you.\nSo if you all turn to your recipes.\nYou have a recipe packet in front of you.\nAnd Adriana will go over some of the other things\nthat you have in your folders.\n\nBut let's talk about all of these wonderful ingredients.\nSo what's the first thing that you're just\nnoticing when I'm bringing these ingredients out?\nWhat do you see?\nFabulous color.\nExactly.\nFabulous color.\nAnd that right away-- we eat with our eyes first.\nSo that not only is it the visual component,\nbut nature has an interesting way\nof making some of the most beautiful fruits and vegetables\nbe some of the most healthy fruits and vegetables.\nSo all of these wonderful colors, these reds,\nare really wonderful for us.\nSo We're going to talk a little bit about the ingredients\nand what they are good for in terms of nutrition and support\nduring this time.\nAnd also other things that you can do.\nSo let's look at the recipe first.\nWe have cucumbers, red bell peppers, tomatoes, some onion,\nand garlic.\nAnd both the garlic, as we know, is a very strong important part\nin terms of the flavors, but also it\nhas wonderful components.\nAntimicrobial a it's very good for information as well.\nAnd same with onions, right?\nBut not as much as garlic maybe?\nSo very, very healthy ingredients here.\nVery strong.\nWe also have some vinegars, a little olive oil,\nwhich is a wonderful healthy fat.\nAnd olive oil is something that we\nlike to use a lot in the Mediterranean diet,\nas well as in a majority of recipes.\nAnd olive oil is an oil-- if you're not\nfamiliar with cooking, it's just an all-purpose, good, healthy\noil.\nAnd Dr. Max, did you want to just touch on a few--\nI think we talked about that last week.\nA couple of the antioxidants-- oleocanthal,\n[INAUDIBLE] blood sugar.\nSo a great all around oil.\nAnd we talked about cooking it at low heat--\nLower heat.\n--in order to use it for cooking.\nOtherwise, it's great for salads.\nSo one of the things about gazpacho\nis it's a Spanish cold soup recipe.\nHow many people have had it before?\nIt's a wonderful way to get a lot of fresh vegetables in you\nand it's great because, especially right now\nwhen you might have not as much energy and time.\nMaybe it's not something that you just have tons of time\nto be cooking or you're a caregiver\nand you're wanting to cook for someone,\nthis is something that you can make a big batch of\nand you can just have.\nSo that when you feel your energy dropping\nor you need a little pick me up, it's hot,\nyou're just not necessarily feeling like eating a lot,\nyou can drink a little bit of this gazpacho\nand it can be very fortifying.\nSo the vegetables are chopped up first.\nAnd there's several different ways and recipes\nthat you can do gazpacho.\nIn many cases, you can blend it all up in a blender,\nlike a Vitamix, and it can be nice and pureed\nand can be very smooth.\nOr alternatively, you can use a processor\nand you can process each vegetable separately.\nSo I'm going to leave that up to you.\nWe're going to do it the way the recipe is written\nand hopefully, I'll be able to remember how to use this.\nMe too.\nThere we go.\nThis one is a little different.\nSo we're just going to roughly chop each vegetable.\n\nAnd this way, it gives us a little bit of texture.\nBut if you would rather just have everything pureed then\nyou absolutely can just put everything\nin a Vitamix or a food processor and do it that.\nway.\nSo this is a little bit of an extra step,\nbut the result is that it gives us a little bit more\nof an interesting flavor and crunch.\nIt smells good.\nIt does smell good.\nSo this is one of the great recipes, I think,\nthat was probably just made for a Sacramento summer\njust because so many people already\nare growing these things in their gardens.\nPeppers, tomatoes.\nCucumbers are very easy to grow as well.\nSo we're going to process our red bell peppers.\n\nIf peppers upset your stomach, you can use fewer peppers.\nYou can omit them.\nPeppers do give us a nice flavor,\nit gives a nice sweetness to it, but sometimes peppers\ncan-- I don't know what it is, Dr. Max,\nabout peppers that give people that upset stomach.\nDo you know?\nIs it the skin?\nThere are some of the chemicals in the nightshade family which\ncan be irritating for some people, especially [INAUDIBLE].\n\nOK.\nI always wondered about that.\nSo I'm going to put our tomatoes and our garlic\nand our onion in together and process this.\nYeah, I wish that it was really, really hot,\nbut I'm actually glad it's not hot.\nThis soup is wonderful when it's really, really hot.\nWe're going to give this a little bit more of a pulse.\nAnd after you look at your recipe,\nafter each vegetable is processed,\nwe're going to combine in a large bowl\nand add the garlic, tomato juice.\nWell, I would add the garlic a little bit\nbefore because I find that it helps a little bit more\nto get it worked in.\nAnd then we're going to add some tomato juice.\nAnd the tomato juice that we're using\nis an organic tomato juice.\nIn we have our vinegar.\nAnd the vinegar that we're using is this one.\nI'll pass it around.\nIt's a nice agrodolce, which means sour sweet.\nSo it has a nice little wine flavor to it.\nIt's very nice.\nYou can use apple cider vinegar, Bragg's apple cider vinegar\nwould be just fine.\nOK.\nSo then we're just going to put everything in this\nand just mix it together just a few pulses.\n\nAnd doing it separately ensures that you\ndon't have huge chunks.\nAnd our vinegar.\nNow sea salt.\nHow many people are familiar with sea salt?\n\nOK.\nSo sea salt is one of the things that we\nuse in cooking here at the co-op,\nbut it's also a really good ingredient for you guys\nto get familiar with because it's also an appetite\nstimulant.\nSo there are some more minerals in sea salt\nas opposed to table salt.\nYou could even see this is Real Salt.\nIt's another brand.\nBut sea salt actually has minerals where as many\nof the iodized table salts-- the umbrella-- doesn't\nhave a lot of nutrition.\nSo sea salt is a wonderful thing to get used to cooking with.\nAnd I'm going to add my sea salt and pepper.\n\nHow's kosher salt?\nKosher salt is a mined salt.\nSo it's a flaked mined salt.\nIt's not from the sea.\nIt can't be if it's kosher.\nSo it doesn't have the same benefits\nas sea salt would have.\nBut still a lot of chefs like to use kosher salt\nbecause it has a really nice flavor.\n\nOh, good.\nI didn't overflow the food processor.\nThat's always good.\nI was worried for a second there.\n\nOK.\nSo that's the gazpacho.\nNow the reason why if you put everything in a food processor\nall together whole, you aren't going to get it fine enough.\nAnd then if you want to retain a little bit of chunk,\nit's going to be in very odd pieces.\nSo that's why it's better to do it individually.\nThe Vitamix, if you have Vitamixes at home--\nhow many of you do?\nAnybody?\nThis side of the room does.\nIt's a wonderful tool to have.\nIt certainly is an investment, but it's one\nthat you'll have forever.\nThe Vitamix just absolutely makes things so easy.\nIt's such a lovely thing.\nAnd we'll be using it for our smoothies.\nOh and I forgot to add the olive oil, which\nis an important component.\nBut we'll just drizzle that in.\nAnd just give it a little whisk.\nSo gazpacho is just a wonderful thing\nto have during the summertime.\nIt's a great snack.\nIt's a wonderful lunch.\n\nYou can add some lovely toasted whole wheat bread, croutons.\nI like to garnish it with some fresh herbs.\nThat's always good.\nWe'll give this a little bit of a taste\nand we'll see if we need to just season it more.\nNow with your seasoning-- that's good--\nyou always want to season to your own taste buds.\nSo if something to you tastes particular salty or you're\nnot a fan of using a lot of seasoning, then season\nto your own adjustments.\nIf you have a medical reason for needing to cut back on salt,\nthen by all means, follow your doctor recommendations.\nOK.\nSo we're making that oil [INAUDIBLE].\nYeah.\nYeah, maybe just give it a little zzt\nso that it emulsifies a little bit.\nOK.\nSo we're going to serve that gazpacho to you.\n\nAny questions on that recipe?\nIs there anything about tomatoes that you\nwant to talk about and maybe lycopene and [INAUDIBLE]?\nSo great source of vitamin C in that fresh recipe, lycopene\nis one of the beta-carotenes, which\nare really good for our immune system,\nboost the immune system, which we want for fighting cancer.\nThe lycopene is [INAUDIBLE] most activated\nwhen tomatoes are cooked.\nSo again, you get the benefits of fresh vitamin\nC and the fiber and all that in this recipe.\nIf you want to boost your intake of those other beta-carotene\nantioxidants, then you have to have\nsome cooked tomato products as well.\nWhat about the tomato sauce that she put in there?\nYea, the tomato juice is cooked and then\nthere were raw tomatoes."} ``` ```json {"@context":"https://schema.org","@type":"VideoObject","name":"Cancer-fighting nutrition with Maxine Barish-Wreden M.D.","thumbnailUrl":"https://cf-images.us-east-1.prod.boltdns.net/v1/static/817826402001/2d964265-268d-4ed0-b8d6-51bd8d6afa37/84648c2a-f268-472d-ada2-a8e91eb54a67/872x480/match/image.jpg","uploadDate":"2016-09-14T00:52:15.933Z","embedUrl":"https://players.brightcove.net/817826402001/79bcaa57-54d7-453c-9f1f-8ab3ef7b15de/index.html?videoId=5123841507001","description":"Maxine Barish-Wreden M.D. ABIHM, Medical Director of the Sutter Center for Integrative Holistic Health discusses the importance of nutrition for cancer prevention in this educational video.","duration":"PT5M36S","transcript":"Hi, I'm Dr. Maxine Barish-Wreden,\nand I'm Medical Director for the Sutter Center for Integrative\nHolistic Health in Sacramento, California.\nI'm going to talk with you a few minutes\nabout the importance of nutrition in cancer prevention.\nMany cancers are on the rise now in the United States.\nAnd many of these are felt to be due in part\nto the rising rates of both diabetes and obesity\nand overweight in the United States.\nIn fact, a recent report showed that even\nprediabetes can increase the risk of cancer by about 15%.\nAnd what's of concern about that is that about a third-- 30%--\nof adult Americans now are felt to have prediabetes.\nAnd many more adults have full-blown diabetes.\nIn addition, our children are developing\ndiabetes in alarming numbers now.\nWhy do these have an impact on cancer?\nWell, for one thing, cancer cells love to feed on sugar.\nSo when we eat a diet that's high in sugar and refined\nfoods-- leading to an increase in our own blood sugar--\nthat may be the thing that really\nhelps to augment cancer cell growth.\nInflammation is something that also\nseems to drive cancer cell growth.\nAnd when we eat a diet high in processed foods\nor when we gain weight, or if we are sedentary\nand not exercising, if we aren't getting enough sleep,\nif we're under a lot of stress, all of these things\ntend to increase inflammation as well-- another risk factor\nfor increasing the rates of cancer.\nBut there's good news.\nAmericans are waking up to the importance of healthy nutrition\nto help us stay well and to combat chronic illness when\nit does occur, including cancer.\nIn 1988, Doctor Harold Foster at the University\nof Victoria in British Columbia, looked at 200 cases of people\nwith advanced cancer who had spontaneous remission\nof their cancer-- who completely healed from their cancer.\nAnd he looked to see what happened to those people who\nmade such dramatic recoveries.\nWell, close to 90% of them made significant changes\nin their diet.\nWhat did they do?\nYou probably know already.\nThey reduced their intake of sugar and processed foods\nand they increased their intake of vegetables, fruits, legumes,\nand other whole, unprocessed foods.\nSo why would these changes in our diet\nhelp us to recover from cancer?\nWell, we think there's a number of reasons.\nHealthy fruits and vegetables are loaded, not only with\nminerals and vitamins, which we all know about,\nbut they're also rich sources of what we call phytonutrients.\nAnd these are chemicals in plants\nthat seem to have a suppressive impact on cancer.\nThey also seem to increase the activity of tumor suppressor\ngenes.\nVegetables, fruits, legumes, and whole grains,\nhealthy unprocessed foods like that,\nalso provide us with lots of fiber.\nAnd when we ingest a lot of fiber,\nit helps to control our weight and our blood sugar.\nFiber also helps to reduce inflammation.\nAnd it helps to support a healthy bacterial content\nin the gut.\nAnd what we're finding now in fascinating science\nis that when the bacteria in our intestines are healthy,\nthey help to keep our immune cells healthy.\nAnd this is probably one of the ways in which they\nhelp to prevent and also treat cancer and other chronic\ndiseases.\nOn the other hand, when we eat foods\nthat are high in sugar and flours, foods that are highly\nprocessed, these foods tend to not only increase our blood\nsugar and inflammation, but they are also\nusually devoid of these healthy phytonutrients.\nSo we're getting a double whammy when\nwe eat a lot of processed foods.\nWe're increasing the risk of diabetes and elevated blood\nsugar.\nWe're increasing the risk of obesity.\nAnd we're not providing our bodies\nwith those important phytonutrients that\nare really critical in helping us\nto fight cancer and other chronic diseases.\nSo, in summary, we can help to reduce our risk of prediabetes,\ndiabetes, inflammation, obesity and overweight\nby eating a really healthy diet.\nAnd those things, in turn, help us to fight cancer\nand to recover from cancer.\nIt's never too late to make changes\nin your diet to help to improve your health\nand improve your chances for a full recovery.\nWe hope here at Sutter that by watching these videos,\nyou will be inspired to spend more time at farmers markets,\nto shop and bring home healthy foods to your own kitchen,\nand to cook those foods with your family and your friends.\nAnd we know that this will play an important role\nin helping you on your healing journey.\nWe wish you all the best here at Sutter.\nTo your health."} ```