Cancer

Cancer is the second leading cause of death and there are many studies that show a link between cancer and nutrition. Cancer has many risk factors and it can be impossible to determine for sure why a person develops cancer.

Environmental risk factors make up about 9% of the total cancer risk. Environmental factors include viruses and other biologic agents, pollution, ionizing, and ultraviolet radiation.

Genetic and related risk factors make up about 14% of the total cancer risk. These risks include a family history of cancer, perinatal factors/growth, reproductive factors, prescription drugs, and medical procedures.

Lifestyle risk factors make up about 77% of the total cancer risk. These are factors that, for the most part, you have control of and can change. These risks include tobacco use, diet/obesity, sedentary lifestyle, job related factors, alcohol, socioeconomic status, salt/food additives, and preservatives/contaminants.

There are different lifestyle factors that can increase or decrease a person's risk of different types of cancer. The risk of lung cancer appears to be decreased by consumption of adequate fruits and vegetables and also by regular physical activity. The risk of lung cancer appears to be increased by smoking tobacco, high red meat consumption, and a diet high in saturated animal fat.

The risk of colon and rectal cancer appears to be decreased by adequate consumption of fiber, fruits, and vegetables, and also by regular physical activity. The risk of colon and rectal cancer appears to be increased by obesity, red meat consumption, high alcohol consumption, a diet high in saturated animal fat, and smoking tobacco.

The risk of breast cancer appears to be decreased by regular physical activity and adequate fruit and vegetable consumption. The risk of breast cancer appears to be increased by obesity, high alcohol consumption, and a diet high in saturated animal fat.

The risk of pancreatic cancer appears to be decreased by adequate fruit consumption and regular physical activity. The risk of pancreatic cancer appears to be increased by obesity, smoking tobacco, and high red meat consumption.

The risk of liver cancer appears to be decreased by adequate fruit consumption and increased by high alcohol consumption and obesity.

The risk of esophageal cancer appears to be decreased by adequate consumption of fruits, vegetables, and fiber. The risk of esophageal cancer appears to be increased by smoking tobacco, obesity, high alcohol consumption, and high red meat consumption.

The risk of kidney cancer appears to be increased by obesity and smoking tobacco.

The risk of stomach cancer appears to be decreased by adequate fruit and vegetable consumption and increased by regular consumption of smoked foods and foods cured with salt or nitrate compounds.

The risk of mouth and throat cancer appears to be decreased by adequate fruit and vegetable consumption and increased by smoking tobacco and high alcohol consumption.

The risk of ovary and endometrium cancer appears to be decreased by adequate vegetable consumption and regular physical activity and increased by obesity and high red meat consumption.

What is key to a healthy life is good nutrition, regular physical activity, and being a non-smoker.

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Cholesterol

Cholesterol is one of the sterols and is manufactured in the body for a variety of purposes. Cholesterol is important for the structure of cell membranes, is used to make bile, is used to make sex hormones, is made into vitamin D, and, unfortunately, is deposited in the artery walls which leads to plaque buildup and heart disease.

There are two types of cholesterol. LDL (low-density lipoprotein) is the “bad” cholesterol and HDL (high-density lipoprotein) is the “good” cholesterol. LDLs carry cholesterol to body cells and HDLs carry cholesterol in the blood back to the liver to be recycled or disposed.

It is recommended that adults consume no more than 300 mg of cholesterol each day. Cholesterol is made in the body and also found in animal foods. There are significant amounts found in beef liver, egg yolks, shrimp, ground beef, and pork chops.

Cholesterol levels are measured in milligrams per deciliter (mg/dL). It is recommended that total blood cholesterol be less than 200 mg/dL. LDL-cholesterol should be less than 100 mg/dL, HDL-cholesterol should be equal to or greater than 60 mg/dL, and triglycerides should be less than 150 mg/dL.(Triglycerides are the major class of dietary lipids.)

The number one influence on HDL-cholesterol is physical activity. Routine physical activity keeps HDL levels high. Estrogen appears to protect women from heart disease by keeping the HDL level high before menopause. After menopause, when estrogen levels taper off, is when most women are at risk of developing heart disease.

To help reduce a high LDL level, increase your intake of soluble fiber, soy foods, and omega-3 fats and reduce your saturated fats and trans fats. Saturated fats should be limited to 10% of your total calories each day and trans fats should be limited as much as possible.

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Vitamin E

Vitamin E is a fat-soluble vitamin and is also an antioxidant. Vitamin E protects red blood cells, nerve cells, and the membranes of the lungs, brain, and other organs against damage from pollutants and other environmental hazards.

Vitamin E is vital for the immune system because it protects white blood cells and also protects other lipids, such as LDLs, and fat-soluble compounds, such as vitamin A. Vitamin E is also vital for neuromuscular function.

Vitamin E deficiency symptoms include muscle wasting, weakness, red blood cell breakage, anemia, and hemorrhaging. It is recommended that adults consume 15 mg of vitamin E each day.

Doses over 800 IU per day can increase bleeding and slow blood clotting time. (IU is international unit. 1 IU of vitamin E is between 0.67-0.90 mg. In order to reach 800 IU of vitamin E, you would have to take a large amount of supplements or eat about 60 servings of almonds in one day.) Vitamin E toxicity is very rare.

Vitamin E is found in vegetable oils, green leafy vegetables, liver, egg yolk, salad dressings, mayonnaise, margarine, nuts, and seeds.

Almonds (¼ cup)- 8.9 mg

Sunflower Seeds (2 tablespoons)- 8.5 mg

Peanut Butter (2 tablespoons)- 3 mg

Peanuts (1 oz)- 3 mg

Avocado (1)- 2.8 mg

Mango (1)- 2.3 mg

Shrimp (3 oz)- 1 mg 

Safflower Oil (1 tablespoon)- 6 mg

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Ruby Tuesday

Fit & Trim Choices:

1- Petite Sirloin
379 calories

2- Top Sirloin
443 calories

3- Grilled Salmon
425 calories, 9 g carbs

4- Fresh Grilled Zucchini
41 calories

5- Fresh Grilled Green Beans
68 calories

6- Fresh Steamed Broccoli
52 calories

7- Roasted Spaghetti Squash
54 calories

8- Petite Creole Catch
286 calories, 866 mg sodium

9- Petite Sliced Sirloin
360 calories

Smart Eating Choices:

1- Smart Eating Grilled Chicken Salad
298 calories, 3 g carbs, 616 mg sodium

2- Chicken Bella
332 calories, 7 g carbs, 42 g protein

3- Blackened Tilapia
200 calories, 2 g carbs, 790 mg sodium

4- Plain Grilled Chicken
190 calories, 0 g carb, 530 mg sodium

5- Plain Grilled Petite Sirloin
192 calories, 4 g carbs, 465 mg sodium

6- Plain Grilled Salmon
330 calories, 0 g carbs, 730 mg sodium

7- Plain Grilled Top Sirloin
256 calories, 6 g carbs, 634 mg sodium

8- Fresh Steamed Broccoli
52 calories

9- Baked Potato (Plain)
18 mg sodium

Appetizers:

1- Thai Phoon Shrimp
194 calories, 9 g carbs

2- Chicken Tender Appetizer
119 calories, 4 g carbs, 200 mg sodium

3- Buffalo Chicken Tender Appetizer
139 calories, 6 g carbs

4- Fried Mozzarella
135 calories

5- Thai Spring Rolls
132 calories, 330 mg sodium

6- Tempura Green Beans
185 calories

7- Barbecue Chicken Flatbread
130 calories, 298 mg sodium

Petite Plates:

1- Petite Creole Catch
286 calories

2- Petite Sliced Sirloin
360 calories

Salads & Combinations:

1- Grilled Chicken Salad
764 calories

2- Grilled Salmon Salad
729 calories

3- Broccoli & Cheese Soup
325 calories, 1078 mg sodium

4- Chicken Noodle Soup
180 calories, 18 g carbs

5- Spicy Fish Tacos
657 calories

6- Jumbo Lump Crab Cake Combo
170 calories, 1 g carb, 270 mg sodium

Seafood:

1- Hickory Bourbon Salmon
390 calories

2- Grilled Salmon
330 calories, 0 g carbs

3- Crab Cake Dinner
170 calories, 1 g carb, 270 mg sodium

4- Jumbo Skewered Shrimp
274 calories, 0 g carbs

5- Blackened Tilapia
200 calories, 2 g carbs, 790 mg sodium

6- Herb-Crusted Tilapia
401 calories

Steaks:

1- Petite Sirloin
284 calories, 4 g carbs, 560 mg sodium

2- Top Sirloin
349 calories, 6 g carbs, 729 mg sodium

3- Petite Sirloin & Lobster Tail
397 calories, 4 g carbs

Ribs:

1- Half-Rack Barbecue Baby-Back Ribs
470 calories, 365 mg sodium

Chicken:

1- Chicken Fresco
352 calories, 8 g carbs

2- Chicken Bella
332 calories, 7 g carbs

3- Hickory Bourbon Chicken
250 calories, 720 mg sodium

Pasta:

1- Cajun Jambalaya Pasta
959 calories

Burgers:

1- Classic Cheeseburger
1359 calories, 104 g carbs

2- Ruby's Classic Burger
1304, 104 g carbs

3- Triple Prime Burger
1356 calories, 2202 mg sodium

4- Turkey Burger 
1214 calories

Sides:

1- Baked Potato (Plain)
251 calories, 18 mg sodium

2- Garlic Cheese Biscuit
110 calories, 12 g carbs

3- Fresh Steamed Broccoli
52 calories, 7 g carbs, 113 mg sodium

4- Fresh Green Beans
68 calories, 5 g carbs

5- Fresh Grilled Asparagus
70 calories, 8 g carbs

6- Fresh Grilled Zucchini
41 calories, 4 g carbs

7- Roasted Spaghetti Squash
54 calories, 6 g carbs, 69 mg sodium

Dressings & Sauces:

1- Hickory Bourbon Barbecue Sauce
60 calories, 190 mg sodium

2- Cocktail Sauce
23 calories, 5 g carbs

3- Honey Mustard Dressing
90 calories, 5 g carbs

4- Lemon Butter Sauce
87 calories, 1 g carb, 160 mg sodium

5- Lite Ranch Dressing
70 calories, 4 g carbs

6- Parmesan Cream Sauce
58 calories, 2 g carbs, 164 mg sodium

7- Ranch Dressing
90 calories, 1 g carb

8- Sour Cream
18 calories, 1 g carb, 9 mg sodium

9- Sriracha Ranch
75 calories, 1 g carb

10- Thai Sauce
52 calories, 180 mg sodium

11- Thousand Island Dressing
80 calories, 5 g carbs

12- Tomato Basil Sauce
15 calories, 2 g carbs, 124 mg sodium

Feature Menu:

1- Shrimp Fondue
299 calories, 25 g carbs, 604 mg sodium

2- Thai Phoon Shrimp
269 calories, 15 g carbs, 650 mg sodium

3- Shrimp Po' Boy Flatbread
282 calories, 20 g carbs

4- Classic Barbecue Half-Rack
470 calories, 21 g carbs, 365 mg sodium

5- Half-Rack Ribs- Hog Heaven
610 calories, 19 g carbs

6- Hickory Bourbon Salmon
390 calories, 16 g carbs

7- Fresh Grilled Asparagus
70 calories, 8 g carbs, 229 mg sodium

Desserts:

1- Red Velvet Cupcake
285 calories

2- Carrot Cake Cupcake
325 calories, 170 mg sodium

3- Chocolate Chip Cookie
180 calories, 24 g carbs

4- Tiramisu
555 calories, 55 mg sodium

5- White Chocolate Macadamia Nut Cookie
200 calories, 23 g carbs

Beverages:

1- Water
0 calories

2- RT Palmer
96 calories, 24 g carbs, 3 mg sodium

Fit & Trim Choices:

1- Petite Sirloin

379 calories

2- Top Sirloin

443 calories

3- Grilled Salmon

425 calories, 9 g carbs

4- Fresh Grilled Zucchini

41 calories

5- Fresh Grilled Green Beans

68 calories

6- Fresh Steamed Broccoli

52 calories

7- Roasted Spaghetti Squash

54 calories

8- Petite Creole Catch

286 calories, 866 mg sodium

9- Petite Sliced Sirloin

360 calories

Smart Eating Choices:

1- Smart Eating Grilled Chicken Salad

298 calories, 3 g carbs, 616 mg sodium

2- Chicken Bella

332 calories, 7 g carbs, 42 g protein

3- Blackened Tilapia

200 calories, 2 g carbs, 790 mg sodium

4- Plain Grilled Chicken

190 calories, 0 g carb, 530 mg sodium

5- Plain Grilled Petite Sirloin

192 calories, 4 g carbs, 465 mg sodium

6- Plain Grilled Salmon

330 calories, 0 g carbs, 730 mg sodium

7- Plain Grilled Top Sirloin

256 calories, 6 g carbs, 634 mg sodium

8- Fresh Steamed Broccoli

52 calories

9- Baked Potato (Plain)

18 mg sodium

Appetizers:

1- Thai Phoon Shrimp

194 calories, 9 g carbs

2- Chicken Tender Appetizer

119 calories, 4 g carbs, 200 mg sodium

3- Buffalo Chicken Tender Appetizer

139 calories, 6 g carbs

4- Fried Mozzarella

135 calories

5- Thai Spring Rolls

132 calories, 330 mg sodium

6- Tempura Green Beans

185 calories

7- Barbecue Chicken Flatbread

130 calories, 298 mg sodium

Petite Plates:

1- Petite Creole Catch

286 calories

2- Petite Sliced Sirloin

360 calories

Salads & Combinations:

1- Grilled Chicken Salad

764 calories

2- Grilled Salmon Salad

729 calories

3- Broccoli & Cheese Soup

325 calories, 1078 mg sodium

4- Chicken Noodle Soup

180 calories, 18 g carbs

5- Spicy Fish Tacos

657 calories

6- Jumbo Lump Crab Cake Combo

170 calories, 1 g carb, 270 mg sodium

Seafood:

1- Hickory Bourbon Salmon

390 calories

2- Grilled Salmon

330 calories, 0 g carbs

3- Crab Cake Dinner

170 calories, 1 g carb, 270 mg sodium

4- Jumbo Skewered Shrimp

274 calories, 0 g carbs

5- Blackened Tilapia

200 calories, 2 g carbs, 790 mg sodium

6- Herb-Crusted Tilapia

401 calories

Steaks:

1- Petite Sirloin

284 calories, 4 g carbs, 560 mg sodium

2- Top Sirloin

349 calories, 6 g carbs, 729 mg sodium

3- Petite Sirloin & Lobster Tail

397 calories, 4 g carbs

Ribs:

1- Half-Rack Barbecue Baby-Back Ribs

470 calories, 365 mg sodium

Chicken:

1- Chicken Fresco

352 calories, 8 g carbs

2- Chicken Bella

332 calories, 7 g carbs

3- Hickory Bourbon Chicken

250 calories, 720 mg sodium

Pasta:

1- Cajun Jambalaya Pasta

959 calories

Burgers:

1- Classic Cheeseburger

1359 calories, 104 g carbs

2- Ruby's Classic Burger

1304, 104 g carbs

3- Triple Prime Burger

1356 calories, 2202 mg sodium

4- Turkey Burger

1214 calories

Sides:

1- Baked Potato (Plain)

251 calories, 18 mg sodium

2- Garlic Cheese Biscuit

110 calories, 12 g carbs

3- Fresh Steamed Broccoli

52 calories, 7 g carbs, 113 mg sodium

4- Fresh Green Beans

68 calories, 5 g carbs

5- Fresh Grilled Asparagus

70 calories, 8 g carbs

6- Fresh Grilled Zucchini

41 calories, 4 g carbs

7- Roasted Spaghetti Squash

54 calories, 6 g carbs, 69 mg sodium

Dressings & Sauces:

1- Hickory Bourbon Barbecue Sauce

60 calories, 190 mg sodium

2- Cocktail Sauce

23 calories, 5 g carbs

3- Honey Mustard Dressing

90 calories, 5 g carbs

4- Lemon Butter Sauce

87 calories, 1 g carb, 160 mg sodium

5- Lite Ranch Dressing

70 calories, 4 g carbs

6- Parmesan Cream Sauce

58 calories, 2 g carbs, 164 mg sodium

7- Ranch Dressing

90 calories, 1 g carb

8- Sour Cream

18 calories, 1 g carb, 9 mg sodium

9- Sriracha Ranch

75 calories, 1 g carb

10- Thai Sauce

52 calories, 180 mg sodium

11- Thousand Island Dressing

80 calories, 5 g carbs

12- Tomato Basil Sauce

15 calories, 2 g carbs, 124 mg sodium

Feature Menu:

1- Shrimp Fondue

299 calories, 25 g carbs, 604 mg sodium

2- Thai Phoon Shrimp

269 calories, 15 g carbs, 650 mg sodium

3- Shrimp Po' Boy Flatbread

282 calories, 20 g carbs

4- Classic Barbecue Half-Rack

470 calories, 21 g carbs, 365 mg sodium

5- Half-Rack Ribs- Hog Heaven

610 calories, 19 g carbs

6- Hickory Bourbon Salmon

390 calories, 16 g carbs

7- Fresh Grilled Asparagus

70 calories, 8 g carbs, 229 mg sodium

Desserts:

1- Red Velvet Cupcake

285 calories

2- Carrot Cake Cupcake

325 calories, 170 mg sodium

3- Chocolate Chip Cookie

180 calories, 24 g carbs

4- Tiramisu

555 calories, 55 mg sodium

5- White Chocolate Macadamia Nut Cookie

200 calories, 23 g carbs

Beverages:

1- Water

0 calories

2- RT Palmer

96 calories, 24 g carbs, 3 mg sodium

Fit & Trim Choices:

1- Petite Sirloin

379 calories

2- Top Sirloin

443 calories

3- Grilled Salmon

425 calories, 9 g carbs

4- Fresh Grilled Zucchini

41 calories

5- Fresh Grilled Green Beans

68 calories

6- Fresh Steamed Broccoli

52 calories

7- Roasted Spaghetti Squash

54 calories

8- Petite Creole Catch

286 calories, 866 mg sodium

9- Petite Sliced Sirloin

360 calories

Smart Eating Choices:

1- Smart Eating Grilled Chicken Salad

298 calories, 3 g carbs, 616 mg sodium

2- Chicken Bella

332 calories, 7 g carbs, 42 g protein

3- Blackened Tilapia

200 calories, 2 g carbs, 790 mg sodium

4- Plain Grilled Chicken

190 calories, 0 g carb, 530 mg sodium

5- Plain Grilled Petite Sirloin

192 calories, 4 g carbs, 465 mg sodium

6- Plain Grilled Salmon

330 calories, 0 g carbs, 730 mg sodium

7- Plain Grilled Top Sirloin

256 calories, 6 g carbs, 634 mg sodium

8- Fresh Steamed Broccoli

52 calories

9- Baked Potato (Plain)

18 mg sodium

Appetizers:

1- Thai Phoon Shrimp

194 calories, 9 g carbs

2- Chicken Tender Appetizer

119 calories, 4 g carbs, 200 mg sodium

3- Buffalo Chicken Tender Appetizer

139 calories, 6 g carbs

4- Fried Mozzarella

135 calories

5- Thai Spring Rolls

132 calories, 330 mg sodium

6- Tempura Green Beans

185 calories

7- Barbecue Chicken Flatbread

130 calories, 298 mg sodium

Petite Plates:

1- Petite Creole Catch

286 calories

2- Petite Sliced Sirloin

360 calories

Salads & Combinations:

1- Grilled Chicken Salad

764 calories

2- Grilled Salmon Salad

729 calories

3- Broccoli & Cheese Soup

325 calories, 1078 mg sodium

4- Chicken Noodle Soup

180 calories, 18 g carbs

5- Spicy Fish Tacos

657 calories

6- Jumbo Lump Crab Cake Combo

170 calories, 1 g carb, 270 mg sodium

Seafood:

1- Hickory Bourbon Salmon

390 calories

2- Grilled Salmon

330 calories, 0 g carbs

3- Crab Cake Dinner

170 calories, 1 g carb, 270 mg sodium

4- Jumbo Skewered Shrimp

274 calories, 0 g carbs

5- Blackened Tilapia

200 calories, 2 g carbs, 790 mg sodium

6- Herb-Crusted Tilapia

401 calories

Steaks:

1- Petite Sirloin

284 calories, 4 g carbs, 560 mg sodium

2- Top Sirloin

349 calories, 6 g carbs, 729 mg sodium

3- Petite Sirloin & Lobster Tail

397 calories, 4 g carbs

Ribs:

1- Half-Rack Barbecue Baby-Back Ribs

470 calories, 365 mg sodium

Chicken:

1- Chicken Fresco

352 calories, 8 g carbs

2- Chicken Bella

332 calories, 7 g carbs

3- Hickory Bourbon Chicken

250 calories, 720 mg sodium

Pasta:

1- Cajun Jambalaya Pasta

959 calories

Burgers:

1- Classic Cheeseburger

1359 calories, 104 g carbs

2- Ruby's Classic Burger

1304, 104 g carbs

3- Triple Prime Burger

1356 calories, 2202 mg sodium

4- Turkey Burger

1214 calories

Sides:

1- Baked Potato (Plain)

251 calories, 18 mg sodium

2- Garlic Cheese Biscuit

110 calories, 12 g carbs

3- Fresh Steamed Broccoli

52 calories, 7 g carbs, 113 mg sodium

4- Fresh Green Beans

68 calories, 5 g carbs

5- Fresh Grilled Asparagus

70 calories, 8 g carbs

6- Fresh Grilled Zucchini

41 calories, 4 g carbs

7- Roasted Spaghetti Squash

54 calories, 6 g carbs, 69 mg sodium

Dressings & Sauces:

1- Hickory Bourbon Barbecue Sauce

60 calories, 190 mg sodium

2- Cocktail Sauce

23 calories, 5 g carbs

3- Honey Mustard Dressing

90 calories, 5 g carbs

4- Lemon Butter Sauce

87 calories, 1 g carb, 160 mg sodium

5- Lite Ranch Dressing

70 calories, 4 g carbs

6- Parmesan Cream Sauce

58 calories, 2 g carbs, 164 mg sodium

7- Ranch Dressing

90 calories, 1 g carb

8- Sour Cream

18 calories, 1 g carb, 9 mg sodium

9- Sriracha Ranch

75 calories, 1 g carb

10- Thai Sauce

52 calories, 180 mg sodium

11- Thousand Island Dressing

80 calories, 5 g carbs

12- Tomato Basil Sauce

15 calories, 2 g carbs, 124 mg sodium

Feature Menu:

1- Shrimp Fondue

299 calories, 25 g carbs, 604 mg sodium

2- Thai Phoon Shrimp

269 calories, 15 g carbs, 650 mg sodium

3- Shrimp Po' Boy Flatbread

282 calories, 20 g carbs

4- Classic Barbecue Half-Rack

470 calories, 21 g carbs, 365 mg sodium

5- Half-Rack Ribs- Hog Heaven

610 calories, 19 g carbs

6- Hickory Bourbon Salmon

390 calories, 16 g carbs

7- Fresh Grilled Asparagus

70 calories, 8 g carbs, 229 mg sodium

Desserts:

1- Red Velvet Cupcake

285 calories

2- Carrot Cake Cupcake

325 calories, 170 mg sodium

3- Chocolate Chip Cookie

180 calories, 24 g carbs

4- Tiramisu

555 calories, 55 mg sodium

5- White Chocolate Macadamia Nut Cookie

200 calories, 23 g carbs

Beverages:

1- Water

0 calories

2- RT Palmer

96 calories, 24 g carbs, 3 mg sodium

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Follow me on Pinterest!  

Add me on My Fitness Pal! 

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