SIUSLAW NEWS ❚ SATURDAY, MARCH 19, 2016
Yachats arts, crafts fair
returns this weekend
J OEL F UHRMAN , MD
Preventing colon cancer with grains, fiber
The vast majority of the
grain products eaten in the U.S.
are refined. When whole grains
are refined, for example into
white flour or white rice, they
are stripped of fiber and
micronutrients, leaving behind
a calorie-rich, nutrient-poor
food.
A meta-analysis pooling the
data from six previous studies
has concluded that eating three
servings (about 90 grams) of
whole grains daily is associated
with a 17 percent decrease in
risk of colorectal cancers.
Also, in review of 16 other
studies, they concluded that
every 10 grams of fiber con-
sumed daily provided a 12-per-
cent reduction in colon cancer
risk. So it’s the refined grains
are that could increase one’s
risk of colon cancer.
Studies have already linked
refined grains with higher rates
of breast cancer too.
The most favorable way to
consume grains is with the
grain remaining intact.
Examples of intact grains are
brown and wild rice, wheat
berries, barley, quinoa and steel
cut oats. Cooking these grains
in water is the most healthful
way to prepare them, which
also prevents the formation of
acrylamide, a potentially toxic
compound. Intact whole grains
can be eaten for breakfast with
fruit and seeds, or with tomato
sauce and onions with lunch or
dinner.
Whole wheat pasta also has a
fairly favorable glycemic load,
but bean and lentil pasta are
even better, when you consider
the resistant starch content and
glycemic benefits of beans.
Also too much grain, even
too much whole grains can
make your diet sub-optimal.
The reason for this can be if
you eat too many grains, you
may not eat enough beans,
green and yellow vegetables,
which are more micronutrient
dense.
Among
carbohydrate
sources, beans are superior to
whole grains with respect to
their micronutrient density,
glycemic effects and fiber and
resistant starch content.
For example, barley has a
GL of 12, and a fiber + resistant
starch content of 35.2 percent;
black beans have a GI of 5 and
fiber + resistant starch content
of 69.5 percent.
Fiber helps to prevent colon
cancer by reducing the contact
between dietary carcinogens
and intestinal cells via increas-
ing stool bulk and accelerating
transit time. Resistant starch,
similar to fiber, is a carbohy-
drate that is not broken down
by human digestive enzymes.
Fiber and resistant starch act
as prebiotics, fueling the
growth of healthy bacteria (pro-
biotics); healthy bacteria in gut
the ferment fiber and resistant
starch, forming short chain
fatty acids that have a number
of anti-cancer effects.
Eating beans, peas, or lentils
at least twice a week has been
found to decrease colon cancer
risk by 50 percent.
In summary, intact whole
grains are healthful natural
foods that contain beneficial
phytochemicals. For optimal
disease protection, I recom-
mend eating beans every day,
avoiding refined grains, and
primarily eating whole grains
intact and cooked in water
(rather than as breads or pas-
tas).
Dr. Fuhrman is a New York
Times best-selling author and
board certified family physician
specializing in lifestyle and nutri-
tional medicine.
Deadline for Soroptimist
scholarships is April 15
Soroptimist International
Club of Florence has three
scholarship awards. The
deadline for applications is
April 15.
There is a technical field
award of $1,000, a medical
field award of $1,000 and a
college
scholarship
of
$3,000.
Applications are being
accepted now by Mimi
YACHATS — Arts and
crafts from 65 selected artists
from the Pacific Northwest
will be featured at the 46th
annual Yachats Original Arts
and Crafts Fair this weekend,
March 19 and 20.
Media include original
paintings, handcrafted jewel-
ry, art glass, pottery, furniture,
woodwork and mixed media,
clay
vessels,
sculpture,
stained glass, ceramic tiles,
natural fiber textiles, screen
prints, photography, gourmet
spice and food products, natu-
ral bath products, recycled
garden art, handcrafted toys
and more.
Fair hours are Saturday,
March 19, from 10 a.m. to 5
p.m., and Sunday, March 20,
from 10 a.m. to 4 p.m.
The fair takes place at the
Yachats Commons, 441
Highway 101, in downtown
Yachats.
Admission is free.
The Yachats Original Arts
and Crafts Fair is sponsored
by the Yachats Area Chamber
of Commerce.
For more information, visit
www.Yachats.org.
HELP WANTED
Th e Florence Area Chamber of Commerce is
seeking an enthusiastic, personable,
self-motivated community minded professional
to i ll a full time Executive Director position.
Please see our ad in the Classifi ed Section for more details.
Teachout.
For more information,
contact her at 541-902-9815
or email mimi.teachout
@opbc.com.
Call her for an application
or an application can be
emailed to you.
Applications can also be
sent to Florence Soroptimist
Club, P.O. Box 1209,
Florence, OR 97439.
www.fl orencechamber.com
A weekly roundup of shopping, savings and doings around town.
FLORENCE SAW SHOP
& RENTAL CENTER
LAWN & GARDEN • AERATORS
LAWN ROLLERS • TILLERS
MOWERS • BLOWERS
LOG SPLITTERS • HEDGE TRIMMERS
BRUSH CHIPPERS
6th Street & HWY 101 541-997-9424
MONDAY-FRIDAY 8AM-5PM
1550 HWY. 101 & 6TH STREET
541-997-2653
GIZMO SAYS:
COME SEE OUR
BARK.....
NO BITE!!!
ROCK PRODUCTS
Red Cinder • Black, Blue and Gray Rock
Landscape Rock of any size ( 1ft. - 5 ft.)
Round Rock, all sizes
Cobble • Quarry Rock (1/2 inch - 6 inch)
Concrete Mix
Monday-Friday 10-5
Saturday 11-3
Sunday - Closed
Dining Room Sets
Our Showrooms are
full!
New furniture weekly!
Free Delivery!
4525 Hwy. 101
Florence
DEQ#37943 • CCB#192681
Couches & Sectionals
Special Orders
Accepted
541-997-6300
THE OLD SCHOOL FURNITURE STORE
NEW FURNTIURE AT OLD SCHOOL PRICES
Ashley Furniture
Quality, Style, Selection
#1 Brand of home
furniture in the USA
Come choose your
Sofa • Recliner • Loveseat
Sectional
Special order the fabric
you select from our
many swatches.
Monday - Saturday 10-5 • HWY 101 & 6th Street
997-9424 FREE IN TOWN DELIVERY
Bedroom Sets &
Mattresses
Recliners
CYAN MAGENTA YELLOW BLACK
12 A