Cancer Dietitian

Bring Your Lunch Ideas

2012-02-03T20:33:55Z

Lunch is sometimes just something to get you from breakfast to dinner. There are days when you have to eat something, and just about anything will do. I had one of those days this week with our kitchen at home under construction. Bringing lunch has been an extra challenge and has NOT been happening!

I went out for a day or two, but by Thursday, I didn't want to go anywhere, I just wanted to eat. And had almost nothing. So... I ate peanut butter on bread (we had some in the office). And then I had a 'dessert' of frozen berries that I microwaved. Unfortunately, I had put them in the work freezer about a year ago. They weren't bad... but they weren't good either! At least I had something.

Then I got this email from a friend-

"One of my 'resolutions' for February is to bring my lunch to work more often (or ya know.. at all...) but I hate frozen lean cuisine-type lunches, and am not sure what would be easy besides sandwiches... I would love any ideas you have, for good, easy, healthyish lunches!"

And what did I think? HEY! That would be a great article for the website! And then... I wrote her back. : )

Don't Miss Out on Cancer Fighting Lunches!

First off, remember that in order to get at least 4 cups of fruits and vegetables (combined) each day, you need to include them at EVERY MEAL. That means that you should aim to get 1 cup of vegetables and a fruit at lunch. That's a good starting point for your meal planning.

If you don't plan to get some fruits and veggies at lunch, then you probably won't get them. And it will be hard to make up for that after you get home at night. My 'last-minute-ditch-effort-lunch' wasn't too bad after all. I probably had a cup of berries (freezer burn and all) but I was lacking vegetables. On the positive side, at least it wasn't 6 cookies, a bowl of pretzels and a milkshake!

Healthy 'Bring Your Own' Lunch Ideas

lunch-2007-04-03a (Photo credit: flakyredhead)

Here are the things I suggested to my friend plus some extra that I have come up with since doing a little more thinking and research:

Leftovers - this is my FAVORITE! It's pretty easy to put food away after you cook in the evenings and store them into lunch size containers. If you have a lot of leftovers, you can even freeze them in lunch size portions. This is also good for your budget! The most common leftovers that I take to work are soups (try the minestrone soup recipe) (I freeze it in pint size jars), chili (toppings optional if you have time to grab some - cheese, sour cream, diced tomatoes), and casserole or curry (get a recipe here for chickpea curry)
Sandwich - Egg Salad (recipe here) PB&J (or PB & banana) with veggies leftover from night before, or carrots and peppers
Carrots and crackers dipped in hummus with some fresh fruit
Beans and rice topped with roasted peanuts.
Veggie Burger on sandwich thin, wrapped in tortilla or on a bagel
Trail mix, salad, 1% milk
Burrito - bean, cheese, salsa, chopped lettuce, guacamole or avocado wrapped in a tortilla - can be made in bulk and frozen. They are great reheated in the microwave!

I came up with a few other ideas, including the following recipe, from Fitness Magazine's article on 20 lunches under 400 calories.

I really like this recipe idea because I think it's so easy. Most of the things you can buy ready to eat and you just have to throw it together. You can even skip the dressing and just use oil and vinegar. Voila!

Greek Chopped Pita Salad

2 cups romaine lettuce
2 tablespoons crumbled feta cheese
1/2 cup canned garbanzo beans, rinsed and drained
1/2 cup cucumber, sliced
1 whole wheat pita, chopped
2 tablespoons low-fat vinaigrette

Emergency Lunch Back Up

Another important aspect to bringing your lunch is the back up plan for when you forget it at home, or don't have time to pack. Hence... why I had frozen berries in the fridge from one year prior. My suggestion though... eat them up sooner!

Here are the things I keep at work:

cans of Annie's soups (Costco had sold some in packs of 8)
fruit (dried, fresh or frozen)
individual packs of flavored oatmeal
100 calorie packs of popcorn
peanut butter
crackers
tea bags (not necessarily a lunch item, but great to have around!)

You can even bring some things in on Mondays to last for the whole week. Or get together with your co-workers for who is going to bring what and then the office can share!

Share your lunch ideas on the Cancer Dietitian Facebook Page, or comment here!

- Julie

New Cancer Fighting Food: Apples!

2012-01-23T20:48:47Z

An Apple a Day Keeps the Doctor Away!

Image via Wikipedia

I think we've all heard that saying since early in life! In the more recent future, apples were given a bum rap. Remember when everyone was carb-o-phobic (some people still are!) and would generalize by saying "don't eat anything white"? Or they would say that "apples are nature's sugar water"?

I kind of felt sorry for apples. Maybe generic apple juice isn't the healthiest choice, but that doesn't mean that apples aren't nutritious! Although I can't find anyone who was a witness, I remember saying to a group that apples were going to be the next 'superfood'. I figured the Apple Council (I assume that actually exists!) was going to get together to fund some research highlighting the health benefit of apples!

I'm happy to say that the day has come for apples to be highlighted! I was updating my 'Fighting Cancer With Your Fork' seminar and noticed that Apples and Winter Squash were recently added to the American Institute for Cancer Research's "Foods that Fight Cancer" list.

Why Did Apples Make The List of Cancer Fighting Foods?

Apples are the second most common fruit consumed in the US (bananas are the first). Apples contain many phytochemicals that scientists look at for their cancer preventive effects. The peel of the apple contains a third or more of its phytochemicals. Most of the quercetin and triterpenoids are found in the peel.

But don't give up on the flesh of the apple. Although it's the 'white' part that gives it a bad name, the middle of an apple has a good amount of the fiber, pectin. Your GI tract uses the pectin to produce compounds that protect colon cells.

This is particularly important because your GI tract is in charge of making sure that the right compounds are transferred from into your blood. You want to keep it healthy! And no, a colon cleanse is not the best way to keep your GI tract healthy. That's another article in itself!

Apples are a good source of:

Fiber
Vitamin C
Quercetin (a flavonoid that shows anti-inflammatory and antioxidant properties)
Other flavonoids, including epicatechin and, in red apples, anthocyanins
Triterpenoids

Diets high in fiber have convincing evidence in lowering the risk of colorectal cancer. Diets high in fruits have probable evidence in lowering risk of mouth, pharynx, larynx, esophagus, lung and stomach cancer. Diets containing vitamin C have probable evidence for lowering risk of esophageal cancer.

Apple, Avocado and Walnut Salad Recipe

This recipe looks great, easy to make and tasty. I like pretty much anything with avocado in it! The recipe is from Conner Middelmann-Whitney, author of Zest for Life: The Mediterranean Anti-Cancer Diet. FYI - the cookbook is on sale right now for $9.99 or $6.99 on kindle. I've been working through a copy of it. There's good information and great Mediterranean recipes!

Ingredients:

2 ripe avocados, peeled and cubed
1 apple, cored and cubed
1 rib celery, cubed
1 T dried cranberries
1 T walnuts, chopped
2 T chopped parsley
1 T lemon juice
1 T walnut oil (I don't typically have this in the pantry, so if I didn't have time to go to the grocery store, I'd probably substitute with another oil - I'm sure it wouldn't taste the same though!)
1 T olive oil
1 t honey (Conner suggests acacia honey - I honestly am not sure what the difference is. If any of you know, feel free to enlighten me!)
salt and pepper, to taste

Instructions:

In a small serving bowl, combine apples, celery and avocados and sprinkle with parsley, cranberries and walnuts.
In a small mixing bowl, whisk oils, lemon juice and honey
Pour dressing over fruits and vegetables, toss lightly and serve immediately.

YUM!

When I knew I wanted to highlight apples, I asked Conner if she had a cooking video for Apples. She kindly recorded this video of her recipe! She even adds some tips on ways to make the recipe extra special for guests. You could probably use baby spring mix for lettuce if you don't have the kinds that she mentions. Although, I have grown arugula in my yard. It grows quite easily around here!

I hope you're convinced... Apples are GOOD FOR YOU! Eat them!

- Julie

Is it Possible to be Fit AND Overweight? Healthy At Every Size Debate

2012-01-12T14:30:21Z

Image via Wikipedia

I don't like the word "fat" as an adjective. It's fine as a noun. There are a lot of negative meanings that go along with describing a person as fat. Alternatively, "skinny" is mainly used as a compliment. But a skinny body is not always a healthy body! Here's a comment I posted on the Cancer Dietitian facebook page a few weeks ago:

"Soapbox: Skinny is not the only healthy body type. Skinny does not necessarily mean healthy. One cannot tell how healthy someone is simply by looking at them!"

I had a follower who commented that she had lots of people say they wish they were thin like her. She is a cancer survivor who has an awesome attitude. She has been through many surgeries and eating issues, from feeding tubes, to supplement drinks. Her response to people who say that: "Really?!! You sure about that?!!". (... at least that's what she wants to say!)

For her, putting on weight is a challenge, and one that she probably wishes she didn't have to spend so much time working on!

Skinny is Not the Only Healthy Body Type

Yes, skinny is A body type. But it does not hold the monopoly on healthy. And many skinny people are not healthy! Just because someone is skinny doesn't tell you their body composition. They could be mostly fat, or mostly muscle. They could be weak, or strong. They could be not eating because of stress, or depression, or illness.

I've known people to "get skinny" when they were going through a personal crisis. To me, someone becoming skinny can be a red flag that something isn't going so great.

So let's talk about other body types.

Banana - This is the typically skinny body type. Pretty thin all around!
Pear - This is the body type that carries extra weight in the hips. More women than men have this body type.
Apple - This is the body type that has thin legs and carries extra weight in the mid section. More men than women have this body type

You've probably heard of the "pear vs. apple" where experts have found better health in people with pear shape over people with apple shape. This is mainly because the apples tend to carry any excess fat in the mid section around their organs, where the pear shape carries any excess fat on their hips.

At any rate, the point is that there are many different healthy body types!

That raises the question.

Can You Be Overweight or Obese and Fit?

Everyone knows that being overweight or obese raises your risk for disease. There are certain cancers that have been shown to be at higher risk in people who are overweight.

But there are some overweight or obese individuals who are careful to eat a health promoting diet and get regular physical activity. They have healthy cholesterol, blood sugar and blood pressure levels. Are they healthy?

Much of the previous research has answered that question pretty clearly. No. But according to an article in the January 2012 issue of the Environmental Nutrition Newsletter, a recent study actually found that overweight, high-fitness (determined by exercise testing) participants had a much lower risk of dying compared with normal-weight, low-fitness subjects. Yes, it determined that the overweight participants were actually healthier than the normal-weight participants!

For now, there's not enough evidence to support the idea that everyone could be obese and have good quality of life and lower disease risk. But, no matter what, we all should be making choices to promote a healthy and fit body! That means:

Eating a mostly plant-based diet.
Exercising at least 30 minutes each day. That's 10,000 steps, if you use a pedometer.
Get 7-8 hours of sleep each night.
Get regular check ups with your doctor.

From now on, let's start complimenting people for their healthy behaviors, not how their body appears from the outside!

Fighting Cancer With Your Fork

I will be presenting a Fighting Cancer With Your Fork seminar this coming Tuesday, January 17th from 5:30 - 6:30pm at Allegacy Federal Credit Union community education room. Come learn about the 11 most researched foods when it comes to nutrition and cancer! And a preview of the 12th food, recently added by the AICR!

RSVP or get more information on our event page. If you're not local, I'll be writing an article on the newest addition next week!

I hope to see you there!

- Julie

Newtrition = Nutrition in the New Year! Trends for 2012

2012-01-06T15:09:25Z

I think I just made up a word in trying to decide what to title this article! So here it is: Newtrition! What's my definition? I'm defining it as trends in nutrition for the New Year 2012. I've been reading a few New Year's articles and wanted to share the highlights of what I'm seeing.

Diet Trends for 2012

The first highlight is from Environmental Nutrition: The Newsletter of Food, Nutrition & Health.They have 13 trends listed in their Jan 2012 newsletter, but I'm going to just highlight #13:

Fed up with nutrition misinformation.
"The information super highway may be a bog of myths, urban legends, and unscientific information on nutrition, but look for a growing new appreciation for science-based, practical nutrition information."

I'd like to congratulate all of you regular readers. This is not a 2012 trend for you! It's the reason I started writing articles. So many times I would have nutrition consultations or give a class and my clients were confused about the unscientific information on nutrition. Thank you for inspiring me years ago to provide good, science-based, practical nutrition information!

Image via Wikipedia

Start 2012 Off Right

The next highlight is actually 2 different ones from the Environmental Working Group (EWG). I like how they help consumers to make the connection between nutrition and the environment. This is often lost in our culture now where food is typically farmed away from us. Much of the time kids have no idea where food comes from!

I've shared before about the Shopper's Guide to Pesticides in Produce. While there has not been consistent data linking organic foods to better health outcomes, many of my clients are interested in avoiding pesticides whenever possible. Who really wants to eat pesticides anyway?

Be sure to download the guide for your phone or to print and take with you to the grocery store. It tells you the 12 foods that are most contaminated by pesticides and the 15 that are least contaminated!

A Guide for Meat Eaters

I think the theme of my articles comes through pretty clearly. EAT MORE VEGGIES. i.e. eat less meat.

This highlight also comes from the EWG. They report that Americans consume 60% more meat than Europeans. And I've told you all before... on average, American's eat twice as much meat as their bodies need!

Producing all this meat and dairy requires large amounts of pesticides, chemical fertilizer, fuel, feed and water. It also generates greenhouse gases and large amounts of toxic manure and wastewater that pollute groundwater, rivers, streams and, ultimately, the ocean.

Yuck! It doesn't have to be this way. You can do something about it! Enter... the EWG's Eat Smart: Meat Eater's Guide. For those of you who do choose to include meat into your diet, this guide helps you choose the type of meat that has less negative impact on our environment.

3 Minute Office Workouts

This highlight is from AICR, my favorite place to go for evidence-based nutrition and cancer information!

They made this video with information on how you can get a 3 minute workout right at your desk! Awesome!

3-Minute Office Workouts from AICR on Vimeo.

My office mate and I just tried them out. They're pretty good! Our tip is to make sure you're not using a chair with wheels or you might be filing a worker's comp claim!

I hope you enjoy these Newtrition Tips for 2012!

- Julie

Cancer Fighting Cabbage Recipe, Survey Results and Couragous Survivor Story

2011-12-27T12:40:38Z

I trust that you all are having a nice holiday! Hopefully getting some quality time in with family and friends and not spending too much time here on the internet! Technology is useful and handy, and there are definitely times that I need to get away from it.

Survey Results
Thank you to those who took the Cancer Dietitian Reader Survey. I had just over 100 completed, which was my goal. We have a lot of good information from the responses, including great ideas for future articles! For those who are interested, check out this page with the results.

Easy Roasted Cabbage Recipe!
Cabbage is another type of cruciferous vegetable. I guess third time's the charm, because this is the 3rd cruciferous vegetable recipe that I've written in a row! Brussels Sprouts and Kale are also in the same cancer fighting category!

Image by bgblogging via Flickr

My dietitian friend told me about this recipe from Kalyn's Kitchen. Check out the site for recipe pictures and more info. I love the recipe because I've been getting a cabbage (or two!) in my vegetable box every week and don't always have the time to chop it or shred it. This recipe only requires washing and cutting it into 8 wedges, then it's ready for roasting!

Roasted Cabbage With Lemon

Ingredients:

1 medium-sized head of green cabbage
2 T olive oil
2-3 T fresh squeezed lemon juice
sea salt and fresh ground black pepper
lemon slices, for serving cabbage (optional)

Instructions:

Preheat oven to 450F. Spray a roasting pan with non-stick spray or olive oil.
Cut the head of cabbage into 8 same-size wedges, cutting through the core and stem end. Then carefully trim the core strip and stem from each wedge and arrange wedges in a single layer on the roasting pan (leave some space around them as much as you can.)
Whisk together the olive oil and lemon juice. Then use a brush to brush the top sides of each cabbage wedge with the mixture and season generously with salt and fresh ground black pepper. Turn cabbage wedges carefully, then brush the second side with the olive oil/lemon juice mixture and season with salt and pepper.
Roast cabbage for about 15 minutes, or until the side touching the pan is nicely browned. Then turn each wedge carefully and roast 10-15 minutes more, until the cabbage is nicely browned and cooked through with a bit of chewiness remaining.
Serve hot, with additional lemon slices to squeeze lemon juice on at the table if desired.

I've made this 3 times in the last week. Yes, I had a lot of cabbage, ha! The first time I made it, I was out of olive oil and lemon juice, so I used canola oil and lime juice. My husband liked the lime juice version better! I like the original recipe. Let me know what you think!

Courageous 26 Year Old Cancer Survivor Shares His Story
You won't want to miss Ron's story. His courage during a difficult cancer diagnosis is inspiring and reminds you how small things can make a big difference!

Don't forget to make your year end contribution to Cancer Services, helping make this website possible! Thank you to those who are regular donors! Everything Cancer Services does is delivered at no charge. What's more, 90 cents of every dollar goes to survivor programs and community services.

Thank you for caring for survivors!
- Julie

Recipe for Kale Chips - They're So Good!! Bonus - Cancer Services Short Film

2011-12-16T01:20:20Z

Greetings! If you're like me, you like local stuff. Food, crafts, businesses, farmers. One of our clients (a regular reader of this website too!) referred to supporting Cancer Services as "Buying Local". I love it! Not only are we a local agency (no national or state-wide affiliations), but we had a local artist, Mike Foley, create an awesome short film about Cancer Services called:

Facing the Boogie Man

I've been known to watch it through a couple of times whenever I need a little inspiration. You can't help but move with the rap at the end! And I get goose bumps each time I watch it. We hope you are inspired by too :).

How is Cancer Dietitian sustained?

As I mentioned before, there are no advertisements on this site. Why? Well, I started out with Google ads. I thought the site would be a good way to bring in some income (as most blogs do!!). However, the ads that came up with my articles were selling things that I would not recommend. And I had no control over the ads.

The ads had to go because I feel strongly that this website should be an unbiased and consumer oriented site providing evidence based information on nutrition and cancer. End of story.

Enter Cancer Services! When I started working for the agency (4 months after starting the website), I had the opportunity to use it as part of our education programs. Amazing! But, just as everything else in life, nothing is free; someone has to pay for it.

Cancer Dietitian is supported solely by Cancer Services, Inc. a local, community non-profit agency in Winston-Salem, NC. Thirty percent of our budget is supported by individual donors. Another large group of supporters are volunteers. We have 300 volunteers who provide over $400,000 worth of services with their time. We love both types of Go Givers and could not do what we do without them!

Do you want to become a Go Giver for Cancer Services? There are two easy ways. Chose one or both!!

Giving a donation of any amount will help continue the Cancer Dietitian website and many other programs. 90% of all moneys go directly to programs and client services! Donations are 100% tax deductible. We appreciate any support you are willing to give!
For readers in our local area, become a Go Giver volunteer! Here are our volunteer needs.
There's actually a 3rd option. Do you know of a business who would like to be a sponsor? We have many sponsorship opportunities including this site! Of course, all sponsorships are tax deductible as well and your business would be recognized. Let me know if you need more information.

Thank you for reading this site, sending me emails, encouraging me and sharing your recipes and ideas. It's part of what makes my job so amazing!

Now... what you're really here for... :-P

Kale Chips Recipe

They're so easy. And SO GOOD! I can't believe I have never made them before. What is wrong with me??

Anyway - here's a mental picture for you. 2 dietitians (one does food demonstrations for Whole Foods in W-S). 5 bunches of greens. 3 recipes. Trust me... this was the best one, by far! :).

Instructions:

Rinse (and dry!) Kale. Tear it into pieces. Or buy in one of those packages that has it already rinsed and cut.
Toss with olive oil and salt.
Lay on baking sheet (don't stack on top of each other).
Bake @ 375, checking every few minutes until they are crisp, like chips! I didn't mind the little bit browned taste, but they can burn FAST if you're not watching!

That's it!! And they're good the next day too. Even our 1 year old liked them. Her first chips! :)

Thank you again for all your support and encouragement!

- Julie

Brussels Sprouts for Cancer Prevention - A Fool Proof Recipe

2011-12-13T00:04:43Z

Aaah, brussels sprouts. I just learned that it is brusselS sprouts! I kind of feel sorry for them. Not only do they have a commonly misspelled name, most people don't like them. They're small. And they're green. The first time I tried to cook them, they turned out gross and bitter. That was probably in the year 2000 (any Conan O'Brien fans out there??).

Anyway - more recently (10ish years later) I've stir fried them. Or "steam fried" them, which tastes pretty good. But I thought I would try something different this past weekend. I picked up a bag of them from Costco and decided to roast them. There seemed to be plenty of rave reviews about roasted brussels sprouts online.

But first, you might want to know some...

Fun Facts About Brussels Sprouts!
[I got these from the Fruit and Veggie Guru!]

1 pound fresh = 4 cups cooked brussels sprouts
Brussels sprouts should be stored in the refrigerator and used within a week.
They are available year round, but production peaks in November and December
In addition to their cancer prevention benefits, they are also low-fat, saturated fat-free, very low sodium, cholesterol-free, low in calories, a good source of fiber, high in vitamin C and a good source of folate.

How Can Brussels Sprouts Reduce Cancer Risk?

According to the AICR article on brussels sprouts, brussels sprouts are cruciferous vegetables--cousins to broccoli, cauliflower and Bok choy, turnips, chard and watercress. Studies link greater consumption of cruciferous vegetables with decreased incidence of several types of cancer. [NOTE: I will be covering this group in my "Fighting Cancer With Your Fork Seminar on Jan 17th. Be sure to RSVP here or call the Cancer Services office at 336-760-9983!]

Cruciferous vegetables (including brussels) are a source of isothiocyanates, a class of phytochemicals that help our bodies detoxify undesirable compounds, possibly stopping cancer before it starts. Like their cruciferous relatives, brussels sprouts' taste and smell can be bitter or delicious.

Research reported by AICR shows that there are several common components of cruciferous vegetales that have also been linked to lower cancer risk, including glucosinolates, crambene, indole-3-carbinol. Isothiocyanates mentioned above are derived from glucosinolates.

"Several laboratory studies have suggested that cruciferous vegetables help regulate a complex system of bodily enzymes that defend against cancer. Components of these vegetables have shown the ability to stop the growth of cancer cells in various cell, tissue and animal models, including tumors of the breast, endometrium, lung, colon, liver, colon and cervix."

That is what makes these so powerful! Ok - so what is the...

Fool Proof Brussels Sprouts Recipe?

Roasted Brussels Sprouts

Ingredients (Pictured!)

Brussels Sprouts (washed, cut off ends and then cut in half)
Olive Oil
Black Pepper
1 medium onion, diced (optional)
"no-salt" seasoning blend
Salt (optional)

[Aside: You're not going to believe that all of my ingredients came from Costco. And no... they did not pay me for it, ha! I use a lot of onions so I always get them there. Usually I buy olive oil in bulk. And I picked up the no-salt seasoning on a whim one day. I use it regularly! Anyway, back to the recipe!]

Instructions

Toss together the cut brussels, olive oil, black pepper, diced onion and no-salt seasoning blend. Amounts of seasoning will depend on how many brussels you have. It's up to you!
Bake at 375 degrees until done. I think mine took between 45 minutes and an hour.
Salt, if desired.

Done!! And here's the final product!

Next time I'll share the amazing discovery (also this weekend) of Kale Chips. Holy cow, how could I have never made them before?!? They are SO good!!

Don't forget to take the Cancer Dietitian Survey! We only need 19 more to get to our goal of 100 completed!

- Julie

Black Bean Chili Recipe Is a HIT! Make Your Own Version and Enjoy!

2011-12-08T19:07:45Z

Our volunteer luncheon was wonderful and I had many compliments on the recipe. That means it's good enough to share with you all! Keep in mind that just like with most of my recipes, I do a little bit of tweaking. So I'll give you the recipe as best I can and you'll have to do a little bit of experimenting on what works best for you.

The first thing is that I used dried beans! Why? You know why if you read my last article! If not, check it out: One of the Top Cancer Fighting Foods: Dried Beans! How to Cook Dried Beans. The article also spells out how to prepare dried beans to use in recipes.

Image via Wikipedia

Black Bean Chili in a Crock Pot!

First I'll give you the recipe, then I'll tell you some ways you can alter it to fit your needs. I got the inspiration from this site.

Ingredients:

2 tablespoons vegetable oil
6 garlic cloves, minced or crushed
2 chopped onions, medium size
1/2 teaspoon crushed red pepper flakes, or to taste - of course, I definitely used more!
1 tablespoon chili powder - .... or more!
2 to 3 teaspoons ground cumin
1 teaspoon dried leaf oregano
1 bay leaf
2 cans (14 oz. each) diced tomatoes in juice
1 tablespoon soy sauce
1 1/2 cups water
1 can (6 oz.) tomato paste
1 tablespoon red wine vinegar
2 cups of frozen sweet corn (I added this, because i love sweet corn in chili!)
2 cans (16 ounces each) black beans, drained and rinsed (see below on how you can use dried beans)
2 cans (16 ounces each) beans -- pinto, garbanzo, great northern, kidney beans, etc. -- drained and rinsed (see below on how you can use dried beans)
GARNISHES: grated cheese, sour cream, green onion, or other

Instructions:

Heat the oil in a skillet and saute the onions, garlic and red pepper flakes. Cook 1 minute, then add chili powder and cumin and cook 2 minutes, stirring.
Add this mixture to the crock pot along with all remaining ingredients except canned beans.
OR
Add the mixture to the crock pot with the previously soaked beans! [SEE TIPS BELOW ON A FEW ALTERATIONS TO THE RECIPE IF USING DRIED BEANS!]
Stir well and cook on low all day. If using canned beans, stir in an hour or so before serving.
Serve with garnishes.

Extra Tips for This Recipe

Tips If you are going to use dried beans:

In order to make it with dried beans, be sure to soak the beans in plenty of water for at least 8 hours before using in the recipe.
To measure out the 4 cans worth of beans (as the recipe calls for) - I used the empty tomato cans as scoops.
I added extra water/broth (probably an extra 1.5 - 2 cups) to the recipe when using the soaked dried beans. It then seemed a bit runny, so I thickened it at the end by mixing a little bit of flour with water and stirring in.
It also required extra spices! I pretty much doubled all the spices that were called for. Then, I added even more of each of them at the last minute before serving. You can never have too much spice, ha! Before serving, I also added some onion powder and garlic powder.
If you're brave - You could try this recipe with beans that you did not even soak!

Tips if you want to make it in a regular pot, instead of a crock pot:

I have been able to take almost all crock pot recipes and cook them in a regular pot. You could do that for this recipe. If using canned beans, just follow the instructions above and instead of moving to #2, just add all the other ingredients to #1 and heat until the chili is ready to eat! This would likely not take more than 20-30 minutes.
If using dried beans, you would do the same thing, follow the tips above for using dried beans (extra water and extra spices) and then cook for a WHILE until they are done. First bring to a boil, then let it simmer. That would probably take about 2 hours.

I hope you enjoy!!

- Julie

One of the Top Cancer Fighting Foods: Beans! How to Cook Dried Beans

2011-12-08T01:04:15Z

First - I have a small favor to ask. Will you please take this survey? Why? Well - in case you haven't noticed, there are absolutely NO ADVERTISEMENTS on this page. I thankfully work for a wonderful charity whose mission includes education.

But I have to (and should!) prove that the information make a difference. That's where you come in! Plus... everyone who completes the survey will be entered in a drawing for $15 to our boutique! Thank you for your help. :)

Why Dried Beans?

Image via Wikipedia

I've covered it before, many times! Beans (Legumes) are one of the best foods that you can eat for promoting a healthy body! There are so many different phytochemicals, viatmins, minerals and fiber that are proven to reduce cancer risk. Plus, it's a great source of healthy carbs AND protein. These credentials are hard to beat when it comes to nutrition!

Want more reasons to eat them? Check out this article: Cancer Fighting Foods: Beans and Legumes

If you're like me, the idea of cooking dried beans is VERY SCARY! People say you have to soak them, then you have to cook them and after all that work - are they really going to taste good? It's taken me a long time to become more comfortable cooking the beans.

In the past, I used to use a lot of canned beans. However, I've been trying to cut back on canned, partly because of the amount of sodium in them and partly because of concerns over BPA. There's not consistent evidence on any link BPA and poor health, but now that we have a small child in the house, we've been extra cautious. (For more on BPA - check out my article from 2009).

Another great reason to use dried beans over canned? THEY ARE WAY CHEAPER! A 16 oz. bag of dried beans is equivalent to 3 cans of beans. I've been able to get dried black beans from COSTCO. Don't quote me, because I can't remember for sure, but I think that 6-16oz. packages of black beans are less that $5 there. That is one heck of a deal!

Not convinced? Check out this article about 10 reasons soaking dried beans will change your life.

How to Cook Dried Beans:

Ok - so you might be considering dried beans, but not sure exactly how to cook them. First - it does take a little bit of planning. You can't just pull them out and eat them in an hour. There are some quick cooking methods that work quite well (see the package for instructions). It usually involves covering them with water, bringing them to boil and simmering for 1-2 hours.

My co-worker told me that she just puts them in a crockpot overnight and they're ready in the morning to pack for lunch. Some suggest soaking them and dumping out the water. This is supposed to help get rid of the enzymes that cause the unpleasant side effect of gas. In the case of soaking, you would strain the beans, put them back in the pot, cover with fresh water and cook in that.

Here's a fool-proof procedure for using a crock pot (one of the best inventions ever!) to cook dried beans:

Rinse under cold water. Pick out any stones or bad looking beans (I rarely have to pick anything out).
Poor the beans into a bowl or pot (you could use the crock pot for this as well). Add enough water to cover all the beans and an additional 2 inches. If using the crock pot - do not turn it on!
Let the beans soak for at least 6 hours, or overnight. Soak in the fridge if it's especially warm in the room. You don't want bacteria to have the opportunity to grow.
After soaking, dump out the water and rinse your beans.
Put the beans back into your crockpot and cover with enough fresh water to completely cover the beans with an extra 2-3 inches.
Cover and cook on low for 8 hours. You know they're done if they mush when you eat them!
Drain the beans.
Use in a recipe, store in the fridge or put 1 2/3 cups (equivalent to a can of beans) freezer bags or containers.

I just made a chili recipe in the crock pot after soaking black and pinto beans all day. If they turn out good (I REALLY hope they do, because I'm bringing it to a volunteer appreciation lunch tomorrow!) - I'll share the recipe in my next article!

Do you have suggestions on how to use dried beans? Email me and I'll share it!

Oh yeah - Don't forget to take the survey!

- Julie

5 Healthy Holiday Tips for the DON'T GAIN challenge and School Nutrition Successes!

2011-12-01T01:31:42Z

I had some good responses from my last post. From people who have struggled with weight gain over their life to people who commented about healthy eating being more than just calories. Here's a thought provoking one:

"I would hate to see food "legislated", throwing politics into the fray."

I totally agree. It seems that the more the legislation, the more complicated it gets! For better or worse, though, our government does play a role in what we eat, or what we think we're eating!

In addition to regulations on what schools serve, the government also regulates how foods are marketed, i.e. labeled and described. For an example of this, check out this 2010 NY Times article about labeling changes of high fructose corn syrup.

When it comes to guidelines for school meals, it's up to the schools to decide how to meet the guidelines that the government requires. They could be met with processed, not so healthy foods or they can be met with high quality fresh foods. Or somewhere in between!

Cool things happening in schools:

My dietitian friend who lives in Oregon sent me the link for this blog, which highlights some schools around the country that are doing great things with their school meals! http://eatwellatschool.blogspot.com/ Definitely check it out and their School Meals That Rock Facebook Page.

Are you or your kids helping to make your school a healthier place? Tell me about it! I'd love to share some stories, especially from schools in the Triad, NC area!

5 Holiday Eating Tips for the DON'T GAIN Challenge!

How are you doing in the DON'T GAIN challenge so far? Black Friday through New Year's Day are the most important days when it comes to healthy holiday eating. What you eat on Thanksgiving Day and Christmas Day are not the most important. Take those 2 special days to enjoy time with friends and family and eat whatever you want!

It's the days in between that are the most important! If you take the foods and amounts that you eat on Thanksgiving Day and continue eating that way for almost every day (think cookies, creamy vegetables, large portions and sugary drinks) - THAT'S when you start to put on the pounds.

So here are your 5 tips to avoid the weight gain during holiday times:

Safeguard your home. There is nothing more important than making sure that your home environment encourages health. This means that you want to avoid temptations and encourage consumption of healthy foods during the holidays.
•    Keep a minimal amount of baked goods on hand. (Only bake enough to give away or use for one festivity)
•    Keep baked goods or junk food in closed containers out of site.
•    Be sure to have plenty of healthy food available.
•    Keep healthy snacks visible on the counter so you're more likely to eat them.
Eat your Vegetables! Often during holiday times we forget about the basics of healthy eating. For some reason holiday fruits and vegetables are dressed up with lots of sugar and fat. There's nothing wrong with including plain old veggies and fruits in your holiday menu! It's also important to remember to include vegetables and/or fruit with every meal. Make sure vegetables take up half the room on most of your plate even during the holidays!
Sign up for a 5K or fitness walk. During the holiday season, we often are so busy with the to-do list that our exercise ceases. By signing up for a 5k or other fitness event, it will help to keep your mind focused on fitness goals. Also remember to take a walk before and after big meals and be physically active every day! In Winston-Salem, we have a Mistletoe 5K and 1/2 marathon this weekend. I'm sure there are many opportunities out there! Or, join me for Cancer Services' Polar Bear Ride for Courage on January 1st, 2012. It's one of my favorite events and you will be motivated to do some riding during the holidays to get ready for it!
Prepare for pressure. During the holiday times, friends, family and co-workers will constantly be offering you treats. Their intention is good, however you cannot eat everything offered to you and maintain good health! Practice saying "No Thank You". It is not impolite to refuse food or drink offers. Are you worried that refusing will insult the cook? Tell them it looks great and you'd love the recipe but that you are too full to enjoy it right now.
Plan for the must-haves. Think about what foods are really special to you that you really want to eat vs. those that you could probably do without. Potato chips at a holiday party are not a must have! You can have those any time of year. Cookies from a store bought package are not must have's either! Save your calories to eat those foods that you really want.

Mark Your Calendars!

To keep your healthy eating plans going through the New Year - plan to join me on January 17th from 5:30 - 6:30 at the Allegacy Federal Credit Union community room for a "Fighting Cancer With Your Fork" seminar. I will cover the 11 most researched foods when it comes to nutrition and cancer and answer questions. To RSVP, call 336-760-9983 or email me!

Let me know how your healthy holiday is going so far!

- Julie

A Challenge for the Holidays (& Beyond)! Just Don't Gain!!

2011-11-18T01:42:10Z

Wow - there are a few disturbing stories out in the news today and also some very useful ones!

First I'll start with the disturbing stories and get out my rants:

Congress Blocks New Rules on School Lunches (NY Times Article) - I know that things in politics are complicated. But we've got to do something about school meals. They haven't changed in 15 years. Have you noticed what's happened to our kids in the last 15 years? Sadly, childhood obesity is a serious problem. Our kids today are not going to live longer lives than we will. That's a pretty sad legacy we're leaving.
Americans Are Expected to Keep Getting Heavier (NPR Story) - It is reported that if trends continue as they are now, 83% of men and 72% of women will be overweight or obese by 2020. One cardiologist reported that the reduction in Americans' cancer risk from people who have quit smoking, lowered their cholesterol, and lowered their blood pressure will be canceled out because of the increase in weight, diabetes and pre-diabetes. And let me remind you about how excess weight and diabetes impacts risk for cancer.

We've got to DO SOMETHING!

This is not just a problem for people who are overweight, or obese. This is a problem for society. Did you notice that health care costs are rising? How can we keep those costs down? By lowered disease risk for everyone!

How can our country lower that risk? We help people make good choices. There are many ways to do that and it's not just about people having the self discipline to "make the right choice". It's about all of us trying to stack the deck so that it's EASY and FUN to make the right choice.

Do you serve healthy foods for friends and family at home meals, church or work events?
Do you give kids junk food for treats?
Do you choose to socialize while being physically active instead of socializing around TV, video games or food?
Do you give kids toys that encourage them to be active?
Do you encourage your community to make sure that EVERYONE has easy access to grocery stores or farmer's markets that offer quality produce? (Yes - that's everywhere in town!)
Do you pay more for quality food products? Your dollar makes a difference.
Do you pack your lunch and your kids lunch? Here's some tips for packing healthy lunches your kids will eat. I guess that means they are probably good ideas for what you would eat too!

I could go on... and on... and on! But the point is, please, please, please: For the health of our country, your neighbor, friend, kid, grandkid... DO SOMETHING!

Here's my challenge to you. Let's start right at home.

DON'T GAIN!

This challenge will start with Holiday Season 2011! The challenge is to NOT GAIN the usual 5 - 15 pounds during the holiday season. NOT GAINING is like losing it in the first 3 months of 2012.... only easier! It's the easiest weight loss plan you've ever tried!

Need to become more educated about holiday eating? Check out this article/quiz on how to cut 1,000 calories from Thanksgiving. Or check out this article on holiday party strategies to avoid overeating.

Maybe we can keep it going to 2020. Because if we all 'DON'T GAIN', then we WON'T have 83% of men overweight or obese in 2020.

For more rants, articles and tips, be sure to follow us on Facebook! Next time, I'll share some tips on holiday eating to keep you motivated to succeed in the DON'T GAIN challenge!

Thanks for listening!
- Julie

Recipes for Winter Greens - Powerful Cancer Fighters!

2011-11-11T02:00:13Z

Last article, I touched on new research for foods that prevent prostate cancer. The key message was for men to include plenty of cruciferous vegetables into their diets. Interestingly, later that day, I ran across this article that talked more about how to include more cruciferous vegetables into your thanksgiving meal. I'd encourage you to check it out!

Winter Greens

Alright, so it's November and you might be starting to see all different kinds of leafy greens out there. I've been getting several different ones in my CSA vegetable box.

Here's a list of what we've been getting recently:

Bok choy
Swiss chard
Collards
Kale
Broccoli rabe
Mustard greens
Turnip greens

[FYI - if you live in the Winston-Salem area and are interested in becoming part of our CSA family next year, let me know!]

I admit, it can be really tough to figure out what the heck I'm going to do with them. Similar to many people's problems regarding what to do with winter squash. However, at least with winter squash you can let them sit around for weeks or a month and they're still good. With the greens, you better eat them before they go slimy!

Here are two recipe ideas on what to do with greens. Please share with me what you do with yours! Especially those mustard or turnip greens. They're impossible for me to find a tasty way to fix them!

No Fuss Swiss Chard!

Image via Wikipedia

Ingredients:

Minced garlic
Oil
Chard (any kind - rainbow, swiss, yellow)
Salt or soy sauce

Instructions:

Rinse the fresh chard leaves. Cut off the bottom of the stem (I usually take ~2 inches or so off). Chop the chard, don't bother removing the rib/stalk, it will add a bit of texture to the final product.
Heat your pan.
When the pan is hot, add just enough oil to lightly coat the pan.
Once the oil is hot, add minced garlic (to your taste!)
Stir the garlic around in the pan and then add the rinsed chard. The water from the rinsing will help steam it. No extra water is needed! Once it wilts, it's done. Remove from heat and season with salt or other spices.

Note: The cooking the chard part of the process only takes 7-10 minutes (depending on how tender it is). It will wilt quickly and be ready to eat! You'll know you're overcooking it when it starts to get mushy and yucky.

Steamed Kale - It's SO Good!

Image by Another Pint Please... via Flickr

(This a Cancerdietian classic, so good I had to share it again!)

Ingredients:

1-2 bunches of kale
1 medium onion
Canola oil
Water
Salt

1. Preparation:

Rinse and cut kale (including stems) into small strips. You can stack multiple leaves on top of each other and cut them all together cross ways.
Chop onions (or purchase them chopped in the fresh or frozen section)

2. Cook:

Heat stir fry pan or pot over the stove. Pour a small amount of canola oil in the pan and let heat.
When oil is hot, add onions (the more the better!) and cook until they become slightly clear
Throw in kale, mix around so that it is coated with the oil and onions and let it cook 1-2 minutes.
Add enough water to coat the bottom of the pan and put a lid on the pot.
Cook 10-15 minutes, until kale is soft. Add water if the bottom starts to get dry.

3. Season:

Season with salt or soy sauce.
I have added green onion and chives for additional flavor.
You can also add a little Texas Pete or hot pepper flakes to give it a kick!

Enjoy!

Don't forget to share your recipes for winter greens on our website or facebook page!
- Julie

Great News!
Thanks to all of your continued support and encouragement. Yesterday, we reached 1,000 subscribers to our e-newsletter! And that doesn't include all of our readers from the internet who follow via RSS feeds or other readers. We are planning to have a celebration in the near future, so I hope to have a chance to celebrate with some of you in person! In the meantime, keep sending us article ideas and new readers. Thank you again!

Foods to Fight Prostate Cancer

2011-11-09T01:54:07Z

In a recent post I told you about the Journal of the American Medical Association article on a study about vitamin E supplementation and prostate cancer. The conclusion was that those who were randomized to receive daily supplementation with vitamin E had a significantly increased risk of prostate cancer.

I wanted to make sure you have the most current information on foods that are being studied to prevent prostate cancer. Therefore, that's our topic for today. Be prepared for some weird words, because we'll be talking about phytochemicals!

Glucosinolates

Say What?!? I know, the word sounds crazy. Scientists name them and they are impossible to pronounce! Basically, glucosinolates are natural, sulfur containing compounds. Cruciferous vegetables are actually one of the best sources of these compounds. They form another compound called sulforaphane, which has been studied to interfere with the cancer process.

Research on sulforaphane has shown promising results for the prevention of lung, colorectal, breast and prostate cancers. And according to this article in Today's Dietitian in Oct 2011, a new study found that sulforaphane targets prostate cancer cells and pre-cancerous cells while leaving healthy prostate cells alone. The perfect combination!

The connection between sulforaphane has been studied in labs, in animals and in humans. They are even trying to figure out if it could be used to make cancer treatment medications.

Obviously, this research also suggests that eating cruciferous vegetables can help to prevent prostate cancer.

What Counts as a Cruciferous Vegetable?

There are many vegetables that fit into the category of cruciferous. Broccoli and cauliflower are the most common, but here are some additional ones you will want to include in your diet:

brussel sprouts
cabbage
collard greens
kale
kohlrabi
mustard greens
rutabaga
turnips
turnip greens
bok choy
Chinese cabbage
arugula
broccoli rabe
horsradish
wasabi
radish
daikon

Many of these are in season right now. I cannot tell you how many radishes I've had in my fridge for the last few weeks. They've been coming in the vegetable box from my farmer and I haven't had the chance to cook them!

How Much Should I Eat?

There aren't any specific recommendations on amounts that you should eat. I typically encourage men and women to eat 5 servings a week or more of cruciferous vegetables.

I'll try to pull together some good recipes for these powerful vegetables to share. I have been reading through a book by a nutritionist and cook in France called Zest for Life. It focuses on a Mediterranean anti-cancer diet. I used one of her recipes for cabbage wraps the other day and it was great!

I'm thinking of attending one of her cooking classes in France next spring. Anyone want to join me? : )
- Julie

Another Recipe! Pumpkin Spice Cake - It's Delicious!

2011-11-02T00:37:17Z

Do you need even more reasons to eat winter squash? How about a yummy cake!?

Here is a recipe from the American Instititue for Cancer Research (AICR), a great organization that focuses on the evidence and studying of nutrition and cancer. It's a very reliable source of information!

I made this cake over the weekend to celebrate my daughter's birthday. I enjoyed some for breakfast this morning as well!

Pumpkin Bundt Cake (for a printer friendly version, click here: Pumpkin Spice Bundt Cake)

Ingredients:

Canola oil cooking spray
1 cup whole-wheat pastry flour
1 cup unbleached all-purpose flour
1½ tsp. baking powder
1/2 tsp. baking soda
2 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4tsp. ground cloves
1/4 tsp. freshly ground nutmeg
1/4 tsp. salt
1 large egg
1 large egg white
3/4 cup brown sugar, firmly packed
1 cup low-fat buttermilk
1/2 cup reduced-fat sour cream
1 cup canned unsweetened pumpkin purée
Confectioners' sugar, optional, for decoration

Instructions:

Preheat oven to 350 degrees F. Coat 8-cup bundt cake or tube pan liberally with canola oil cooking spray.
In large mixing bowl, combine two flours, baking powder, baking soda, cinnamon, ginger, cloves, nutmeg and salt. Make a well in center and set aside.
In another bowl, whisk egg and white to combine. Add sugar and whisk until dissolved. Add buttermilk, sour cream and pumpkin, whisking to combine all wet ingredients.
Pour wet ingredients into center of bowl of dry ingredients and, using flexible spatula, mix until they are just combined and still slightly lumpy. Scoop batter into prepared baking pan.
Bake cake in center of oven for 70-75 minutes, until surface is browned and straw inserted into center comes out clean and nearly dry. Do not worry about cracks on the surface.
Set baked cake on wire rack and cool for 5 minutes. Run thin knife around center post and inside edge of pan. Set plate over pan and, holding in place, invert so cake drops onto plate. Cool completely.
If desired, sprinkle cake lightly with confectioners' sugar before serving.

Makes 12 servings.
Per serving: 170 calories, 2.5 g total fat (1 g saturated fat), 33 g carbohydrate, 5 g protein, 2 g dietary fiber, 210 mg sodium.

It is really tasty, but if that isn't reason enough, here are some reasons why it so good for you!

Why Is This Recipe So Good For You?

Image via Wikipedia

Direct from their website article is the following information on Pumpkin:

"Pumpkin purée is loaded with beta-carotene - a cancer-fighting phytochemical and antioxidant. You can find cans of pumpkin purée in the baking section of most grocery stores.

Beyond baked goods, puréed pumpkin can be blended with reduced-sodium, low-fat broth for a pumpkin soup or with sautéed onions in a filling for pasta shells or tortillas. You can even stir a spoonful or two into low-fat vanilla yogurt for a healthy breakfast or dessert.

Spices like cinnamon, ginger, cloves and nutmeg make pumpkin a delicious treat while they add their own phytochemical benefits. And, for this recipe, low-fat buttermilk is called for, but you can simply put a tablespoon of lemon juice or white vinegar in a 1-cup measuring cup and fill it up with regular low-fat milk instead.

FYI, bundt cake pans are ring-shaped and date back to a favorite European type of cake. Some pans are molded with attractive designs that give the cake a festive look when it is turned out onto a plate and dusted with powdered sugar."

More from AICR

For more delicious recipes that fit a cancer fighting diet, visit the AICR Test Kitchen. OR - Click here to subscribe to their weekly Health-e-Recipes. That's where I found the pumpkin cake!

Enjoy!!

- Julie

Chef Jeff's Winter Squash Recipes, as Promised!

2011-10-28T00:51:33Z

In my last article, I shared the health benefits of winter squash and promised recipes from Chef Jeff at the Triad Community Kitchen. Did you know that they offer catering for your events? It's a great way to get wonderful food and support a good cause! And no, they didn't pay me to say that!

Anyway, here are the recipes! I hope you enjoy them as much as we did!

Roasted Butternut Squash
Servings: 6

Ingredients:

2 butternut squash, peeled and cubed
3 tablespoons olive oil
1 teaspoon salt and pepper, to taste

Instructions:

Toss all ingredients together and place on baking pan.
Place in 425 degree oven for 20-25 minutes until squash is cooked but not mushy and has brown edges.

Spaghetti Squash Casserole
Servings: 12

Ingredients:

2 each, spaghetti squash, cut in half
1 cup cherry tomatoes, cut in half
2 tablespoons fresh basil, chopped
3 tablespoons olive oil
1 1/2 teaspoons salt
1/2 teaspoons freshly ground black pepper
1/2 cup Parmesan cheese, shredded
2 cups water, for steaming

Instructions:

Scoop out seeds and pith from squash halves and place them flesh side down on a baking pan.
Add 2 cups of water to pan and place in a 350 degree oven for 45-60 minutes, cook until flesh is soft and can be scooped out.
Scoop out flesh from cooked squash and place in large bowl.
Add to bowl: salt, pepper, fresh basil, olive oil and tomatoes. Toss gently.
Spray a casserole pan with non-stick spray and fill with squash mixture.
Top casserole with Parmesan cheese and bake for 10 minutes or until cheese is lightly browned.

Curried Winter Squash Soup
Servings: 12

Ingredients:

3 pounds winter squash (butternut, acorn or kabocha)
1 tablespoon olive oil
1 1/2 cups Vidalia onion, minced
2 cloves garlic, minced
5 cups water (or stock)
2 tablespoons vegetable base
1 teaspoon curry paste (red)
1 teaspoon white pepper
1/2 teaspoon salt (to taste)
1/2 cup cream (or half and half)

Instructions:

Peel and cut squash into 1-inch cubes.
Toss squash in 1 T olive oil and spread out on baking sheet or pan.
Cook in 425 to 450 degree oven until cooked through and well browned.
In a large pot, sweat onion and garlic in 1 T oil; then add broth.
Add cooked squash to broth and simmer 35 minutes.
Add curry powder and paste and simmer.
Puree mixture with a mixer or blender, being careful of released steam.
Optional - Strain soup by pushing through a strainer. Return strained soup to pot and bring to simmer.
Add cream and season while returning to simmer.

Post pictures of your winter squash on our facebook page!