In today's world, we worry about carbohydrates. We monitor them, count them, obsess about them, and pare them down to just about nothing in order to lose weight. Yet, quality carbs have a fierce power in the fight against disease. They are packed with vitamins, minerals, antioxidants, and fiber. They absorb slowly and stabilize blood sugar, appetite, even mood. Carbs don't have to be avoided. In fact, they should be embraced -- in their most healthy forms.

While at the Canyon Ranch resort in Tucson this past April, I observed that all meals are balanced with small-to-moderate portion sizes of carbohydrate foods. Canyon Ranch is all about health and healing. If the experts here say carbs can be good for us, I believe them.

The key to carb management is knowing which ones keep cancer and other disease at bay. It's simple, really. Just think whole fruit, vegetables, beans, and modest amounts of whole grains.

The brighter the fruits and veggies, the better they are at fighting cancer. It's the phytochemical compounds -- these give produce its color -- that help the immune system block cancer-causing substances from cycling through our bodies.

The Centers for Disease Control and Prevention (CDC) and the Produce for Better Health Foundation say we should eat nine to 11 servings of vegetables and fruits daily. Taking supplements is not enough -- we need the complex interplay of vitamins, minerals, and fiber.

These are the colors we should include in our diet each day:

I'm never quite sure what to do about vitamin supplements. Should I take them? Or should I leave them?

Sometimes I think supplements could surely help me with whatever I'm lacking in my diet. Other times I don't want to mess with what might be working just fine in my body. Now if a doctor tells me my iron is low, I'll take a supplement to boost my levels. But if there is nothing apparently off kilter in my system, I tend to just leave things alone.

I'm glad at the moment for my current plan. Because nutritionists now suspect that high doses of vitamins and minerals -- believed by some to prevent cancer -- might actually be harmful.

Think about this:

The American Medical Association journal JAMA recently reported that high doses of antioxidant supplements can be harmful. Vitamin advocates challenged the analysis, saying it excluded large studies from China and Italy showing antioxidant supplements lowered mortality risk.

Consumers still should read labels carefully.

"Some of the things called daily vitamins can be higher than what we think is desirable," says one researcher who urges consumers to look for something about 100 percent of the daily value. That's really all people need, she declares. But a healthy diet is still most important and can prevent the need for supplements altogether. Yet for those who are sick, don't have access to nutritious food or for some other reason cannot eat well, the 100-percent rule is a good guide.

How do we know what is safe when choosing vitamins? I did a post about vitamins and mentioned that I take Flintstones. Maybe Flintstones are not the best choice for an adult but I like them, they taste good. I try and eat lots of fruits and green veggies but thought that a daily supplement with lots of vitamins and minerals can give me what I might miss.

I received a comment from someone that got me thinking about what else is in the bottle of Flintstones besides the vitamins and minerals. I did look at the back of the bottle and saw a lot of strange ingredients that I know nothing about. So, I'm not advocating taking Flintstones to anyone. Just to make that clear.

If you are thinking about taking dietary supplements such as vitamins, herbals or botanicals as alternative or complementary cancer treatments you need to consider your choice carefully. Few governmental standards are in place to control the production and ensure the safety, effectiveness, and quality of dietary supplements. So, it falls to you, the consumer, to gather truthful information about using these products safely.

The American Cancer Society website lists guidelines for choosing dietary supplement products:

• First, speak with your doctor or other health care provider about any supplement you might consider taking. He or she can probably tell you if the supplement has any risks to your health and if the supplement is safe to take with other medications you may be taking.

• Find information on the product written by recognized medical experts or government agencies. Bring this information to your doctor's attention. You can start on the Web by visiting the National Institutes of Health's Office of Dietary Supplements at http://dietary-supplements.info.nih.gov/ and clicking on Health Information."

• When you shop for supplements, look for the USP notation on the package label.

• If you are shopping for a botanical supplement, make sure to find a product that uses only the effective part of the plant. Avoid botanicals that have been made using the entire plant, unless the entire plant is recommended.

• Remember that a product described as "natural" is not necessarily safer or more effective.

• Consider the name and reputation of the manufacturer or distributor. Is it a nationally known name? Large companies with a reputation to uphold are more likely to manufacture their products under strict, quality-controlled conditions.

• Does the label provide a way to contact the company if you have questions or concerns about their product? Reputable manufacturers will provide contact information on the label or packaging of their products.

• Contact the manufacturer and ask about their quality control procedures and manufacturing processes.

• Try to avoid mixtures of many different supplements. The more ingredients, the greater the chances of harmful effects.

• Avoid supplements priced significantly lower than comparable products; they are likely to be of lower quality.

• Avoid products that claim to be "miracle cures," "breakthroughs," or "new discoveries," to have benefits but no side effects, or to be based on a "secret ingredient" or method. Such claims are almost always fraudulent, and the product may contain potentially harmful substances or contaminants.

• Avoid products that claim to be effective treatment for a wide variety of unrelated illnesses.

• Avoid products that claim to be safe or effective based solely on testimonials.

Besides preventing birth defects in the brain and spine and other congenital abnormalities, the folic acid found in prenatal multivitamins has now been shown to prevent cancer in children whose mothers take the vitamins during pregnancy.

A new Canadian study, appearing online in the journal Clinical Pharmacology & Therapeutics, estimates prenatal multivitamin supplements can save hundreds of children each year in Canada -- where only 40 to 50 percent of women take prenatal vitamins -- from developing leukemia, brain tumors, or neuroblastoma. And the vitamins may prevent 900 cases of pediatric leukemia and more than 300 brain tumor cases annually in the United States.

It's not clear which vitamins or minerals, and in what amounts, could be protecting babies from cancer, but it's possible folic acid -- critical for cellular function -- may be acting alone.

One thing is certain, says lead investigator Dr. Gideon Koren -- this is one inexpensive way to prevent cancer.

October is Breast Cancer Awareness Month, and Bare Escentuals, a company that offers a makeup line of products made from 100 percent pure bareMinerals -- free of preservatives, talc, oil, fragrance and other skin irritants -- will be featuring a limited edition Pink Passion Rose Radiance Collection.

According to Bare Escentuals, all profits from the three-piece collection -- i.d. bareMinerals Rose Radiance All-Over Face Color, i.d. Rose Radiance Lip Gloss and the i.d. Heavenly Face Brush -- are going to the National Breast Cancer Foundation.

In an effort to celebrate mothers, daughters, girlfriends and women everywhere as they embrace life, renew hope and fulfill their dreams Bare Escentuals encourages all women to Think Pink this October.

According to the company website, Bare Escentuals began thirty years ago to create a feather-light makeup as a solution to the heavy look and feel of traditional foundations. While beneficial for most women, the makeup line is especially designed for women with skin sensitivities, allergies, scars, blemishes, rosacea, wrinkles and pigmentation. Bare Escentuals CEO Leslie Blodgett uses real women with real skin problems to be the company's beauty spokesmodels.

Bare Escentuals Pink Passion Rose Radiance Collection will be available during National Breast Cancer Awareness Month from Sephora locations nationwide. To learn more about the makeup products offered and the special Pink Passion Rose Radiance Collection, visit Bare Escentuals.

According to the American Institute for Cancer Research (AICR), the world's most comprehensive cancer study being conducted in establishing the link between diet and cancer risk has been going on for over a decade and few people hear about it. Over 80 scientific papers based on the study have been published in journals such as the Journal of the National Cancer Institute, the Lancet, the Journal of Nutrition.

The study -- called the European Prospective Investigation into Cancer and Nutrition (EPIC) -- is an enormous undertaking involving 521,483 individuals in 10 different European countries. EPIC is unique because the populations being tracked are so diverse in eating habits. But this is precisely what gives the study the advantage it has in making comparisons and noting trends.

According to EPIC, a few of the emerging results found in the link between diet and cancer are:

• Consumption of meat sharply increased risk of stomach cancer and esophageal cancer. For every 100 grams of meat consumed by subjects, risk for stomach cancer more than tripled. The association between meat intake and stomach cancer was considerably stronger among subjects with populations of H. pylori bacteria in their stomachs.
• Two indicators of abdominal obesity, waist circumference and waist-to-hip ratio, were strongly associated with colon cancer risk in both sexes. Men with the largest waist circumference had 39 percent higher risk of colon cancer than men with the smallest, for example, while women in the study with the largest waist circumference has a 48 percent higher risk than women with the smallest waists.
• Blood samples of women with breast cancer were compared to blood samples of women without breast cancer. Women over 60 whose blood was given under non-fasting conditions, high levels of serum C-peptide, that could reflect insulin resistance -- long suspected of contributing to cancer risk -- was associated with a doubling of breast cancer risk.
• The risk for oral and pharyngeal cancers drop by 9 percent for every 80 grams of fruits and vegetables consumed per day.
  

Researchers are beginning to come to some conclusions involving the data they have to date that clearly shows that globally, diets that are high in fruits, vegetables, fiber and fish are associated with greater cancer prevention -- with obesity and sedentary lifestyles much larger factors in increasing cancer risk.

Taking its name from the breast cancer awareness pink ribbon, Ribbon Nutrition, is a dietary supplement company that offers 40 products -- such as Fish Oil, Earth Energy Multi-Vitamin, Milk Thistle, Green Tea and Saw Palmetto. Each member of the company has been touched by a personal experience with breast cancer. Ten percent of the profit from the sale of Ribbon Nutrition products goes to cancer charity for education and research in the fight against breast cancer.

The statistics for breast cancer are still grim. It is estimated 1,150,000 women worldwide will be diagnosed with breast cancer, and 411,000 women will die from the disease. It is now the leading cause of death among US women aged 20 to 59. Why are the products turned upside down? In the Million Dollar Flip challenge, when the profits donated from the product sold reach one million dollars, the product will get turned right-side up.

According to the Ribbon Nutrition company, prevention is the key and by making better lifestyle choices, whether it's concerning your diet or the cleaners you use in your home or the deodorant you roll-on every morning, you can make a difference in your health and your family's health. Self-education and self-empowerment are at the heart of the company's efforts. They are not setting out to tell people what to think or what choices to make, but to provide access to the information individuals need to make their own informed, healthy decisions. On the Ribbon Nutrition company store website it state that the mission is to eradicate breast cancer through education, awareness, nutrition, prevention, and charity.

Seafood is the only readily available food which still contains the complete natural range of the 72 nutritional trace elements your body needs. A daily helping of seafood is a great and effective way to reduce cancer risks.

I absolutely love flounder because it is mild and can be prepared in so many ways. It is a very popular fish on the east coast area of the United States and easy to find fresh in markets. Here is a very simple recipe that anyone can follow that will give you a great tasting mild fish flavor with lots of nutrients and trace minerals that your body needs to help boost your immune system and fight cancer cell growth. Eating broiled foods instead of fried also reduces calories and is better for your heart.

Vicki's Lemon Butter Broiled Flounder
4-6 small flounder fillets
2 tablespoons unsalted butter, melted
1/2 large lemon, juiced
1/4 tsp salt
pinch black pepper
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/2 large lemon, sliced
2 tablespoons fresh chopped parsley

Rinse fillets well in cold water and drain and pat dry. Butter a glass baking dish and arrange fillets in the dish. Whisk together the lemon juice, melted butter, garlic powder, paprika, salt and pepper and drizzle over the fish. Place one thin slice of lemon on center of each fillet. Broil on highest rack for 7 to 8 minutes or until fish flakes easily. Remove flounder and place on plates and sprinkle with fresh chopped parsley. Serves 4.

On May 18, the American Cancer Society, ACS, and Weight Watchers is launching the Great American Eat Right Challenge, to continue to raise awareness of the link between obesity and greater cancer risks. According to the ACS, approximately one-third of cancer deaths are linked to dietary factors, such as those that contribute to obesity. By including a plentiful variety on fruits, vegetables, whole grains, and legumes -- loaded with antioxidants, phytochemicals, vitamins and minerals -- to your daily diet you can lower the risks of developing cancer.

"For people who don't smoke, maintaining a healthy weight, eating well and being active are the most important things to do to promote health and reduce cancer risk," said Colleen Doyle, MS, RD, director of nutrition and physical activity at the American Cancer Society. The Great American Eat Right Challenge web page offers nutritional and weight loss information and resources for cancer prevention.

If passed and signed into law, the Health Freedom Protection Act, H.R. 4282, will provide cancer patients with the right to be told of potential health benefits regarding vitamins, minerals, herbs and other supplements. As it stands now, it is against the law for a company to provide any treatment claims or refer to any relevant scientific evidence proving the effectiveness of a nutrient, herb or supplement that they manufacture or sell.

An excellent example of this restriction is made in the case of curcumin. As stated in the March issue of CancerWire, there are over 500 scientific articles about curcumin and cancer. Curcumin, also known as turmeric, has been shown to be effective in protecting against colon cancer. However, a curcumin manufacturer or distributor can run into serious trouble with the law by sharing this information with a customer who is fighting colon cancer.

Cancer Monthly interviewed attorney Jonathan Emord who practices food and drug law, deceptive advertising law, and libel law. Mr. Emord supports the Health Freedom Protection Act. I am going to share one of the statements he made during the interview that might stun you, as it did me, "Right now FDA censors EVERY nutrient-disease treatment claim. The FDA now prohibits companies from giving to consumers peer-reviewed articles by independent scientists and institutions if they concern the role of a nutrient in treating a disease, including the government's own scientific publications on the role of nutrients in treating disease."

Here is the stunning part of the interview. Emord goes on to say, "Dr. David Graham, the senior FDA drug safety officer explains that on dozens of occasions, FDA allowed into the market unsafe drugs, knowing that deaths would result -- all because it aimed to protect the economic interests of the drug companies that sponsored the drugs." And yet, a company cannot make any claims to the public that curcumin might offer cancer prevention benefits? I checked on H.R. 4282, and it appears there has been no activity on this bill since November 2005.

I do not want to go back to the days where snake oil salesmen traveled from town to town duping the vulnerable out of their hard-earned cash. But this is the 21st century of information-rich, consumer-savvy grown-ups capable of making informed decisions. In my opinion, we do not need big brother protecting us from ourselves. Your opinion?

The recent results of a study of cancer patients who use alternative therapies as part of their treatment for cancer found that women with breast cancer were five times more likely to seek out the services of an alternative health-care provider and twice as likely to take dietary supplements. More than 70 percent of adult cancer patients who use alternative therapies indicated a greater sense of well-being as a result of using alternative medicine.

Cancer patients in the survey who used alternative therapy were most likely to use vitamins, minerals, herbals and botanicals. In addition, they used the services of naturopathic doctors, spiritual advisors or massage therapists, and some form of mental or energy-based therapy such as biofeedback, hypnotism, guided imagery, crystals, chelation therapy or magnets.

The study findings suggest several key messages for health-care practitioners. "First, since most therapies were used to enhance overall health and well-being, it seems unlikely that patients would substitute these therapies for conventional medicine," Patterson said. "Second, doctors should be wary of discounting alternative medicine, given that the majority of patients overwhelmingly feel it improves their quality of life. It is important for clinicians to show an open attitude toward alternative medicine if they want patients to engage in frank and honest discussion of these choices," states Dr. Ruth E. Patterson of Fred Hutchinson's Public Health Sciences Division.