July 2011 Archives

What is Vitamin Water?

This really shouldn't be an issue. A drink is labeled 'vitamin water'. So why are we wondering what it is?!? Shouldn't it be water with vitamins? Well.... I'm sorry to break it to you, but food marketing is mostly about deceiving you! 

Coca Cola owns the vitamin water brand.

Here's the list of ingredients: Vapor distilled water, crystalline fructose, citric acid, ascorbic acid (vitamin C), gum Arabic, electrolytes (calcium, magnesium, and potassium), vitamin E acetate, gum ester, vitamin A palmitate, niacin (B3), pantothenic acid (B5), gotu kola, siberian ginseng and ginkgo biloba extracts, cyanocobalamin (B12), pyridoxine hydrochloride (B6)

Notice anything? It's mostly SUGAR WATER!

Lies ... all Lies!

What do you think of when you hear vitamin water? The Center for Science in the Public Interest says that there are deceptive and unsubstantiated claims on Coca Cola's "vitaminwater" line of soft drinks. What Coca Cola wants  you to think about vitamin water is not what it actually is.

The "Vitamin Water" brand is actually water, sugar and then synthetic vitamins added to that. No, they are not vitamins that come from real food, they are man-made synthetic versions. Synthetic versions aren't all bad. They are sometimes necessary and helpful for people with certain deficiencies. But the bottom line is that your body is fueled best by vitamins that come from REAL FOOD!

How You Can Make Your Own Vitamin Water:

I shared this a few weeks ago, and had great feedback from readers! I even got more ideas for how to make your own, so thought i would share those too.

1. choose your vitamin water flavor - cucumber, peach, orange, lemon, lime, strawberry
2. cut fruit or vegetable into slices
3. add to pitcher of water and let soak overnight.

That's it! You have your own flavored "vitamin water" to enjoy. No, it will not be flavored with sugar, artificial sweeteners, corn syrup or honey. You can add those if you want! However, I think you'll find it is quite tasty as is. Plus, you can eat the fruit or vegetable when you're done for an extra "vitamin boost"!

Other Lies!

You might be interested to know about other food misleading food items that have been the focus of litigation, including Gerber's "fruit juice" snacks, Kelloggs, McDonalds, Airborne and Enviga. As the Center for Science in the Public Interest says - "reasonable consumers should [not] be expected to look beyond misleading representations on the front of the box to discover the truth from the ingredient list in small print on the side of the box."

I AGREE!!

For more on the lawsuit, check out this page.

Fruit Water?!

Here's your assignment for next time. Go to this website!

You'll be looking at 'Grape Fruit Water'. Read it over and answer the following questions:

1. Does the water have grapes in it?
2. How much sugar do you get in a bottle?
3. Would you buy it?

The first person to comment correctly on the Cancer Dietitian Facebook Page, or on CancerDietitian.com will get a 'What Cancer Cannot Do' bracelet (it's one that a guy wan be confident wearing too!).

- Julie

In my last article, i quoted some oncology dietitians. It's always fun for me to have conversations with other cancer dietitians because it's like a little support group. It's people who know what you're going through and have experienced it themselves!

I quoted Suzanne Dixon, MPH, MS, RD in the last article. As we were sharing thoughts on the celiac diet, we shared a rant. I LOVE how Suzanne worded this and thought you all might enjoy as well! All of the information in quotations below is from Suzanne, an experienced oncology dietitian and nutrition expert!

Eat Your Veggies

" For nutrition and cancer, I often refer people to AICR. They have great recipes and ideas for moving toward a plant-based diet, which in my mind, is the basis for any improvement in nutrition that will achieve cancer risk reduction. People often don't want to hear that "eat your fruit and vegetables" really is the best advice, at least for starters."

Julie's Comment: I know you are probably already sick of hearing me say the same thing! If there's only one thing you remember from everything I share... it would be to eat more fruits and veggies!

Healthy Foods Don't Need Labels!

"I often tell people, if you are reading labels, you're not eating the right food. You don't need a label to tell you that apples, broccoli, or oatmeal are healthy. You just know they are. "

Julie's Comment: I cannot agree more! Yes, reading labels is important when it comes to food that someone (food company) has prepared or processed for you. But most of the food you eat should not even have a label!

Eat Real Food!

"I tell people they have to embrace real food. They don't have to be vegetarian (although that's great if they chose that route), but they DO have to eat the bulk of their calories from unprocessed plant foods. No more relying on processed snacks, power bars, granola bars, etc. (Except when other options simply aren't available - you make the best of the 'not-so-good' choices).

I'm not a "food nazi" but I do think most people plain don't get the idea that we have to get back to real food. They want to count servings and know they've "hit the mark." They want to treat eating well as a check list, but I believe that if you are eating properly, "servings" are a non-issue. You simply end up eating mostly plant foods and you easily reach the 10-serving per day mark for veggies and fruit."

Julie's Comment: This is the trouble with most people's "diets". They are trying to check off a list thinking that if they check the right things, then the scale will reward them. The problem is more of a root issue. Food should not be your enemy, and something that you are keeping under control. Food should be your nourishment, something that you look to in order to provide your body what it needs to function at it's best.

Eating Healthy Doesn't Come Easy for Dietitian's Either!

"Do I sound like a nut job? I'm really not and I do believe in moderation (I'd die without chocolate, I swear!), but I feel like people have to have it pounded into their consciousness that the ENTIRE PATTERN of eating in the US is not healthy. If you want to maximize the chances of avoiding cancer or avoiding recurrence, you must overhaul your entire lifestyle.

And I encourage people to view this as a journey. My diet is a million times better now than it was 15 years ago, but I didn't do it all at once. I learned to love cooking, to love plant foods... I used to eat fast food and junk food, just like everyone else. It's not rocket science. Anyone with an open mind (willing to try new things and not just say "yuck" to things like kale, for example) can succeed. And there is no magic "quick fix."

Julie's Comment: If you could see me in my office, I would be nodding my head emphatically to everything here! If Suzanne was giving a lecture, I would be standing up clapping! Us Dietitian's are on the same journey as everyone else. I also had to learn to cook and try new foods. I've come to learn it's not about right and wrong foods, it's about all-the-time and sometimes foods! I constantly have to resist the urge to choose the convenient, processed food and instead plan ahead to have healthy, fresh foods on hand.

Enough about us... What about you? What have you learned on your journey? Share it on the Cancer Dietitian Facebook Page or comment on this article!

- Julie

You all know that Registered Dietitians (RD) are nutrition experts! Not only that, but there are a certain group of dietitians who focus specifically on oncology (cancer). Those of us who work with cancer clients and have passed an exam are called Board Certified Specialists in Oncology Nutrition (CSO).

Before I wrote my gluten article (Is a Gluten-Free Diet for Everyone? Should I be on it?, I asked for feedback from other RD's who work with cancer clients.

I loved this statistic from Cheryl Harris, MPH, RD, LD (www.harriswholehealth.com) who says " If 1% of the population has Celiac and 10% is gluten sensitive, that still leaves a good 89% unaffected by gluten... A Gluten-Free diet can be super healthy but is often very processed."

If you don't have celiac disease and aren't gluten sensitive, it's probably not the healthiest choice to eliminate gluten. However, If you are looking for more resources on a gluten-free diet, Cheryl's website has a lot of great information!

Do you know if there is any evidence on whether cancer survivors have higher risk for celiac disease?

I received some good, evidence based responses!

From Jacalyn A. See, R.D., L.D. (Jacalyn works for the Celiac Clinic at the Mayo Clinic)

"No relationship to chemo. Untreated celiac disease is a risk factor for Non-Hodgkin's Lymphoma"
[reference: Increased risk for non-Hodgkin lymphoma in individuals with celiac disease and a potential familial association.Gao Y, Kristinsson SY, Goldin LR, Björkholm M, Caporaso NE, Landgren O.Gastroenterology. 2009 Jan;136(1):91-8.]

From Suzanne Dixon, MPH, MS, RD (An accomplished oncology RD who has written many articles related to cancer nutrition):

"One thing to note is that the reverse holds true: people with celiac are at higher risk of certain cancers. This risk is mainly evident in people who do not follow a gluten-free diet. The continued exposure to gluten increases the risk of lymphoproliferative intestinal cancers.

Again, the key is to note that so long as people follow a gluten-free diet, risk does not appear to be increased. A JNCI published study shows this association:

Elfström P, Granath F, Ekström Smedby K, Montgomery SM, Askling J, Ekbom A, Ludvigsson JF. Risk of  lymphoproliferative malignancy in relation to small intestinal histopathology among patients with celiac disease. J Natl Cancer Inst. 2011;103(5):436-44.

A few studies suggest celiac increases risk for other GI cancers, such as esophageal and possibly stomach cancers, and possibly lymphoma."

What About Cancer Survivors Who Have Celiac Disease?

I also got some responses from other RD's who emphasized the special needs of cancer survivors who have celiac disease.

From Cheryl Harris, MPH, RD, LD (www.harriswholehealth.com)

"Celiacs are prone to osteopenia/ostoporosis, and breast cancer treatments/chemo often alter estrogen, which can exacerbate this problem. Many Celiacs are also low in Vit D, which may be linked to increased cancer, too."

In addition, many cancer survivors are low in Vitamin D, so it's even more important for cancer survivors WITH celiac disease to know their Vitamin D level! The bone health issue seems to be a theme as Suzanne had similar sentiments:

From Suzanne Dixon, MPH, MS, RD

"And of course, for a cancer survivor, if he or she does develop celiac, it's important to note how this may affect risk of other late-effect complications from cancer treatment. For example, some childhood cancer survivors may be at increased risk of bone loss and celiac also increases risk of bone loss, so it's even more important  to receive a proper diagnosis and manage risks appropriately, keeping in mind the complete medical history."

A Gluten-Free Recipe

In honor of the celiac's out there, here's a recipe that we can all enjoy! Quinoa is a gluten-free grain, cooks in 15 minutes and has the highest amount of protein of any grain. A winner!

Southwestern Quinoa and Black Bean Salad (From Cheryl's website!)

Ingredients:

• 3/4 cup quinoa
• 2 T canola or other oil
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 1 1/2 teaspoons cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (to taste)
• 1/2 teaspoon sea salt
• 1 1/2 cups veggie or chicken broth
• 1 cup cherry tomatoes
• 1 can of black beans, rinsed
• 1/3 cup (packed) chopped cilantro (optional)
• 1 yellow, orange or red bell pepper, chopped
• 1/2 semi-firm avocado
• 1/2 lime
• 1/4 jalapeño pepper (optional)
• salt and pepper to taste

Instructions:

1. Toast the quinoa for 15 minutes over medium heat in a dry skillet or until you start to smell a toasty aroma and the kernels darken slightly (optional, but brings out a nice nutty flavor). Put quinoa aside.
2. Sauté the onions for 3-4 minutes over medium heat, stirring occasionally.
   
3. Add in the minced garlic and sauté 2 minutes more.
   
4. Add in the quinoa, broth, cumin, salt, cayenne and paprika, bring to a boil, cover, and let simmer for 20 minutes or until the broth is absorbed.
   
5. Allow to cool.
6. Toss quinoa mixture with rinsed beans, sliced tomatoes, yellow pepper, cilantro and jalapeño, if using.
   
7. Add salt and pepper to taste.
   
8. Slice avocado and put on top. Squeeze a half of a lime on the salad.
   

It sounds delicious to me!! Let me know what you think and post pictures to the Cancer Dietitian Facebook page!

- Julie

Last Thursday I taught a cooking class with  Felecia Bennett-Giles, a Cancer Services' Outreach Educator. The class was hosted by Greater Cleveland Avenue Christian Church. Their kitchen was perfect for our class of 12 participants. Just the right amount of space for everyone to get involved!

It was such a great class and here are some of the comments we received:

• "Absolutely love the vitamin water with cucumber."
• "Very good program. It helped me a lot with preparing my foods. The food was cooked without salt and it was very very good. It is my goal to eat healthy."
• "This program is an excellent source to reach people that would not ordinarily listen to their loved ones. Having a personal input usually allows people to appreciate a quick, prepared dish."
• [I plan to] "buy more fresh spices and seasonings to enhance flavors in foods"
  

The best part for me was to see participants in the class learn a skill and then teach that skill to other participants. Many people became more familiarized with using fresh herbs in cooking. We didn't use any salt in the cooking process!

Here are the recipes that we used:

Make Your Own Vitamin Water

1. Slice 1 large cucumber
2. Put in pitcher of water
3. Store in fridge overnight
4. Enjoy over ice!

Summer Veggie Roast

Combine any or all of the following vegetables - the amounts of each depend on how much you've got around. And if you have something that's not on this list and you think would fit well, go ahead and try it in here!

Ingredients:
•    Diced Onion
•    Minced Garlic
•    An assortment of veggies like carrots, potato, squash, zucchini, eggplant, kale, broccoli etc.
•    Fresh, minced or dried parsley
•    Dried or fresh oregano
•    Dried or fresh basil
•    Fresh rosemary, minced
•    Fresh thyme
•    Pepper and salt
•    Olive oil

Instructions:
1.    Chop all veggies into small cubes.
2.    Place in large baking dish, uncovered.
3.    Pour enough olive oil to coat veggies.
4.    Mix in spices, garlic and onion, pepper and salt, to taste
5.    Bake at 350 degrees for 45 minutes to 1 hour, until desired consistency. If you include potatoes and carrots or other root veggies, it may take a little longer than 1 hour. Check with a fork and keep cooking until done.
6.    I check on it and stir the veggies around every 20 - 30 minutes.

Oven Baked Chicken

Ingredients:
•    1 1/2cups corn flakes cereal
•    1 egg white
•    1 teaspoon water
•    6 boneless skinless chicken breasts (about 1 1/2 lb)
•    1 teaspoon Cajun seasoning (look for one without sodium/salt)

Instructions:
1.    Heat oven to 450°F (we did this at 400°, the same temp as the roasted veggies).
2.    Line 13x9-inch pan with foil; spray with cooking spray.
3.    Place cereal in plastic bag or between sheets of waxed paper; crush with rolling pin.
4.    Place crushed cereal in small bowl.
5.    In another small bowl, beat egg white and water with fork until frothy.
6.    Dip chicken breasts into egg white mixture; sprinkle with 1 teaspoon Cajun seasoning.
7.    Roll chicken in cereal to coat; place in foil-lined pan.
8.    Bake 18 to 23 minutes, until juice of chicken is clear when center of thickest part is cut.

George Foreman Grilled Zuchini

Ingredients:

• Zucchini (yellow or green)
• Olive oil
• Salt & pepper
• Other herbs, if desired

 Instructions:

1. Cut zucchini into strips
2. Brush with olive oil (or mix in bowl with olive oil)
3. Sprinkle on pepper, salt and herbs (we used fresh thyme and rosemary along with pepper)
   
4. Grill on George Foreman for 5 minutes, or until tender.
5. EAT!

You can do this with a variety of different veggies! Choose the ones that cook quick for best results (corn on the cob, peppers, onions, mushrooms, etc.)

Zucchini Bread

For this recipe, the zucchini needs to be grated. I use a cuisinart to do the grating. We've done up to a triple recipe with all the zucchini we get some weeks!

Ingredients:

• 3 eggs
• 1 cup vegetable oil (I use canola oil, a healthy type of fat)
• 1 1/2 cups brown sugar
• 2 cups grated zucchini
• 2 tsp vanilla extract
• 1 cup all purpose flour (or whole wheat pastry flour)
• 1 cup whole wheat flour
• 1/4 tsp baking soda
• 1 tsp salt
• 3 tsp cinnamon
• 1 cup raisins (optional)
• 1 cup chopped walnuts(optional)
• 1/4 cup wheat germ

Instructions:

1. Mix eggs, oil, sugar, zucchini and vanilla
2. Add flours, baking soda, salt, wheat germ, cinnamon, (raisins and nuts).
   
3. Bake at 350 degrees for 1 hour.

There is added fats and sugar in this recipe. So don't overdo the serving size! Also - you could try substituting some of the oil for applesauce, and you could probably try cutting back on some of the sugar. That experiment is up to you!

Enjoy!!
- Julie