Cancer Dietitian

You may or may not be aware that when an open flame touches meat, it forms compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds actually have the opportunity to damage DNA and result in the growth of cancer cells.

This happens under the following two circumstances:

1. When the cooking method is grilling
2. When the food item that is cooked is meat (either red meat, poultry or fish)

Don't despair for your Memorial Day cookout though! There are a few easy tips to help you cut the risk.

All tips come from the American Institute for Cancer Research, an evidence based organization that reviews all of the recent studies on nutrition and cancer. Find more information on grilling here.

Get the Red (Meat) Out, Add Other Colors

Focus first on grilling colorful vegetables and fruits, and cut back on the amount of red and processed meat on your cookout menu. Plant foods contain a variety of naturally occurring compounds called phytochemicals, many of which provide their own anti-cancer protection.

Grill vegetables instead of some or all of the meat. The following vegetables are quite tasty when grilled:

• asparagus
  
• onions
  
• mushrooms
  
• zucchini
  
• eggplant
  
• corn 

Simply cut them into chunks for kabobs, cook in a grill basket or aluminum foil packet, or toss with a small amount of olive oil and grill whole.

Fruit can be great on the grill too! Just cut them in half before putting them on:

• apples
  
• peaches
  
• pears
  
• bananas (split lengthwise).
  

Use fruit that is about a day or two away from being completely ripe so it retains its texture. If you brush fruit or the grill with a bit of oil, it won't stick, and remember to watch closely so it doesn't get overdone.

Marinate the Meat

If you choose to grill meat, switch up they type of meat that you cook. Marinating meat has been shown to reduce the formation of HCAs and it also makes the meat really tasty! Even just 30 minutes in the marinade can help.  Keep the meat marinating in the fridge while you get the sides ready.

Partially Pre-cook

You can do this in the microwave, oven or stove to help reduce the amount of time the meat sits on the grill exposed to high heat. For safe food handling, be sure to put the partially cooked meat on the preheated grill immediately to complete cooking.

In this case, the meat still gets the great grilled flavor without having to cook from start to finish over the flame.

Go Slow and Low

The goal for healthy grilling is to reduce the amount of HCAs and PAHs that end up in, and on, the meat. Part of the strategy for this is to slow down the cooking time by keeping a low flame and keep burning and charring to a minimum.

Ways you can do that include:

• cut off any visible fat (to reduce flare-ups),
  
• cook food in the center of the grill and move coals to the side (to prevent fat and juices from dripping on them) and
  
• cut off any charred portions of the meat.

Later this week, I'll share a marinade recipe that I used for grilled chicken and a great quinoa recipe using grilled corn. Great for a cookout!

- Julie

I've shared the below dressing recipe before in this article highlighting cruciferous vegetables:

Anti Cancer Diet Essentials: Cruciferous Vegetable

This week I was working with a colleague, Jennifer Brown at the Forsyth County Cooperative Extension. They are a wonderful group of people, if you don't know them, you MUST go by! Don 't live in Forsyth County? Pretty much every county has it's own Cooperative Extension office that focuses on healthy eating, gardening and other useful consumer education tools. I hope yours is as good as ours!

Anyway, the point is that we are preparing for a cooking class to teach people how to use seasonal veggies. In May, we still have quite a bit of bok choi, an Asian cruciferous vegetable that sort of combines cabbage and spinach. I have always enjoyed it stir fried with mushrooms.

However, Jennifer found a recipe that you could make Asian slaw by simply cutting it up raw and dressing it. I tried it last weekend. It was really great and quite easy. I suggest you try it yourself this weekend!

Here's the recipe. In my picture you will see I've topped it with grilled chicken. So good!

Bok Choi Slaw with Asian Dressing

Salad Ingredients:

• 1 bunch of bok choi (or several baby bok choi) - I think I had about 3 medium size ones.
• green onion, sliced thin
• toasted sesame seeds
• sliced toasted almonds

Dressing

• minced garlic (2 cloves or so)
• olive oil (1/4 cup)
• sesame oil (3T)
• soy sauce (1/4 cup)
• rice vinegar (1/3 cup)

Instructions:

1. Wash bok choi thoroughly (dirt can stick in the bottom)
2. Slice bok choi thin. Cut crossways after sliced, if desired. 
3. Mix in green onion, sesame seeds and almonds
4. Dress with asian dressing!
   

Enjoy it this weekend before it's out of season!
- Julie

You may notice the registered mark - ® - that I included in the title. I will be more conscious about the registered trademarks, thanks to Coca Cola, owners of the vitaminwater® brand. Apparently, this website is now popular enough to draw attention to a post I wrote almost a year ago. They have requested that in the future I refer to the trademarked brand.

To clear the air, I want you all to know that vitaminwater® indeed is a trademarked brand of Coca Cola®. And no, I do not think it's healthy. And Yes, you can make your own healthy water that is much cheaper! For more info, read the original article:

Is Vitamin Water Healthy? Plus a Recipe to Make Your Own!

Tea: Brewed vs. Bottled

Anyway, back to our topic of discussion today: Tea. If you missed my last article where I discuss the cancer fighting health benefits of tea, you will want to read it:

Tea - One of the 12 Cancer Fighting Foods

Today, I review information about whether the bottled Green Tea is as healthy as brewing your own.

Back in 2005, Oregon State University released information on green tea. One of the key points they make about bottled tea is that they "have levels of polyphenols and antioxidant activity 10 to 100 times lower than conventionally brewed tea, regardless of whether they are based on green teas or the white teas."

That's not good! Remember that polyphenols are potent antioxidants that make green tea so good for you.

In addition, some of the bottled teas are actually not brewed, but rather made from a tea powder. And just about 99% of the bottled tea on the market is sweetened. (FYI - that is not a statistic that is confirmed by research, but rather my own personal estimate!).

Sweeteners used in the bottled teas are either simple sugars, or artificial sweeteners. Most "diet" teas are actually sweetened and it's very difficult to find a plain, unsweet tea drink in a bottle.

Are Bottled Tea Drinks Healthy?

Bottom line: Bottled tea does not have the same health benefits as brewed tea. For maximum benefit, make your own tea at home. This can include tea from bags or loose leaves. You can even make it iced, or cool by pouring brewed tea over ice or placing in the fridge. By choosing the brewed tea, you get more polyphenols and you can control the amount of sweetener that you might choose to put in it.

Another benefit to brewing it yourself? Your wallet! It is much cheaper to make your own. In addition, the environment benefits if you put it in a reusable bottle.

My suggestion: Brew away! Want to know some reader favorites? Here are the ones that Cancer Dietitian Facebook fans recommend:

• Jasmine Green Tea from Trader Joe's is my current favorite (this was mine!)
• i am addicted to soy chai tea. The kind of organic chai in the bottle
• Tulsi Tea...great for dry mouth from radiation.
• Good Earth tea! Love it :). Oh yeah, and Ginger tea too!
• Genmaicha Green
• peach
• Chai Spice
  

For more on tea, check out this article from a cancer survivor and health advocate.

Upcoming Topics

Here are some topics I am planning for the next few articles:

• Healthy Grilling
• Jicama
• Bok Choi
• Reader Recipes

Feel free to email me with other suggestions!

- Julie

Hot or cold, it's good for you! Excessively sweetened? Now that's a different story!

In case you haven't heard, Green Tea is on the American Institute for Cancer Research list of Foods that Fight Cancer.

What is Tea?

With all the different types of tea products out there, it's important to know what the definition of real tea is. True tea comes from the Camellia sinensis plant. These teas are classified as:

• Green
• Black
• Oolong
• White

For more on the different types of tea, check out this article by Registered Dietitian, Tanya Zuckerbrot.

Other types of "tea" that you find in the grocery store are actually herbal infusions and do not include any tea leaves. These include:

• raspberry zinger
• chamomile
• lemon grass
• mint
  
• "herbal" tea

Then there are combinations which include some of the true tea leaf and some flower, herb or spice with it. These include:

• Chai Tea
  
• Jasmine Green Tea
• Earl Grey

Why is Tea Good for Cancer Prevention?

There are so many components of tea that are beneficial for health! Things that you will never find in a pill, that's for sure! Two very potent antioxidants are found in tea, polyphenols and flavonoids.

According to the American Institute for Cancer Research, "one class of flavonoids called catechins has recently become the focus of widespread study for their anti-cancer potential. Tea is the best source of catechins in the human diet, and green tea contains about three times the quantity of catechins found in black tea".

In addition, population level studies have shown regular usage of green tea with lower risk for bladder, colon, stomach, pancreatic and esophageal cancers. Although population studies do not show cause and effect, they can give us a picture of where to start when designing future studies.

The good news? There's no risk to drinking tea! That is unless you add too much sugar to it!

Not enough evidence for you?

Check out this list of research studies on Black and Green Tea: http://preventcancer.aicr.org/site/News2?keywords=tea&submit=Go&scope=this&news_iv_ctrl=1131&cmd=search&entry=true

What About Bottled Tea?

Are bottled tea drinks as beneficial as brewed at home tea bags? That is a great question. I am asked a lot and of course, I have an opinion.

It's a topic for my next article, so stay tuned! In the mean time, share your favorite tea on our Facebook Page!

- Julie

I'm a few days late, but I did want to share some healthy, green foods with you in honor of St. Patrick's day!

Healthy Green Foods
Enjoy these green foods for health!

• Avocado
• Edamame (soybeans)
• Kale
• Kiwi
• Broccoli
• Fresh herbs
• Green tea
• Limes
  
• Cabbage

For more explanation on what makes these foods so healthy, check out this article.

What about artificially green foods?

This is a more complicated topic! I'll have to cover food colorings in more detail in another article, but there is an interesting discussion in this Huffington Post article. I love Dr. Katz's conclusion:

"A lot of questions are asked about how to avoid health hazards associated with any given holiday. I think the best answer is to take care of yourself every day -- and then you can relax and have fun when that special holiday rolls around!"

Great summary!

Email about Lemons:

Have you received an email from well intentioned friends and family that says this?

"Lemon (Citrus) is a miraculous product to kill cancer cells. It is 10,000 times stronger than chemotherapy."

It goes on to claim the following:

•  "this plant is a proven remedy against cancers of all types"
• "It is considered also as an anti microbial spectrum against bacterial infections and fungi, effective against internal parasites and worms, it regulates blood pressure which is too high and an antidepressant, combats stress and nervous disorders"
• "it comes from one of the largest drug manufacturers in the world"

Sound too good to be true? It is!

It would be wonderful if a cancer cure was this simple and affordable! Unfortunately, this email is actually not an accurate representation of any scientific evidence. There was a great review by Snokes here.

The good news is that lemons (and other citrus fruits) are good for you. Drinking some every morning is not a bad idea. An even better idea is to figure out how to include the skin (also called the zest) in some of your cooking. It's great in rice or on fish!

I'll leave you with a belated Irish Blessing that my boss shared with us last week.

Irish Blessing

May you live a long life
Full of gladness and health,
With a pocket full of gold
As the least of your wealth.
May the dreams you hold dearest,
Be those which come true,
The kindness you spread,
Keep returning to you.

Happy Belated St. Patrick's Day!

- Julie

Berries are one of the top 12 cancer fighting foods. I've written on blueberries in the past. The American Institute for Cancer Research covers cranberries in this article. All types of berries are really good for you! Strawberries, raspberries and blackberries have many phytochemicals ("cancer phyters").

I love to share practical ways to include cancer fighting foods into daily eating. Berry compote is a great thing to add to pancakes, waffles or oatmeal and it's really easy. First, I'll share with you how I usually do it. Then, for those who like very specific recipes, I'll share a recipe that seems like it comes pretty close to how I do it.

How to Make Compote: Jessica's Procedure

Ok - so this is really my sister-in-law's idea. Or at least, that's why I started doing it. So we'll call it Jessica's!

Here's what you do:                                                         (picture source)                

1. Put frozen berries in a small pot. As many as you want. It's hard to have too many, in my opinion!
2. Add some sugar if you don't want it be too tart. I don't measure. I just pour a little bit. You can always add more.
3. Let them cook on medium heat until it's thick and the berries are mushy, stirring regularly. I think it probably takes 15 - 20 minutes or so. Perfect amount of time to cook up some pancakes!
   
4. Serve!                                                                            
   

For those of you who like recipes... here you go!

Berry Compote Recipe from The Food Network

Ingredients:

• 2 cups frozen blueberries
• 3 tablespoons water
• 1/4 cup sugar
• 2 teaspoons lemon juice

Instructions:

• Combine 1 cup of the blueberries, water, sugar and lemon juice in a small saucepan.
• Cook over a medium heat for about 10 minutes.
• Add the rest of the blueberries and cook for 8 minutes more, stirring frequently. Serve warm.

Another Pancake Recipe!

This recipe is from my co-worker, Lindy. I had asked for it last week, when I covered National Pancake Day. She got it for me, but it was 5 minutes after I had posted! So you all can enjoy this bonus pancake recipe to go with your compote. She and her friends swear by it!

Lindy and Friends Swedish Oatmeal Pancakes  
Serves 4-6

Ingredients:

• 2 C  Old fashioned rolled oats
• 2 C  Lowfat buttermilk
• 2 T  Ground flaxseeds 
• 1/2 C  Whole wheat flour
• 2 T   Sugar
  
• 1 tsp Baking soda
• 1 tsp Baking powder
• 1 T   Cinnamon
• 2 large eggs, lightly beaten
• 4 T Butter

Instructions:

1. In a large bowl, combine oats and buttermilk.  Let stand at least 30 minutes. (You could make this part the night before and kept in fridge).
2. In medium bowl, combine dry ingredients.  Stir them into oats mixture that has been standing.  Mix in eggs and butter.
3. Batter should be thick; add 1 or 2 T more buttermilk if too thick.
4. Heat oil in pan and pour 1/4 cup of batter for each pancake.
5. Flip when the pancakes start to bubble in the middle.

I hope you enjoy!

Other News:

First, Be sure to check out my guest article for Moms on Main this week. I highlight the Cancer Fighting Foods in the post that will be published Thursday.

Second, two local Registered Dietitians were interviewed for the Winston-Salem Journal's story on mindful eating. It's a great read!

Last, I want to thank everyone who continues to offer encouraging words. Last week was a first, as I got a phone call of thanks! It warms my heart to hear that our messages of prevention and healthy survivorship are making a difference. It's our mission at Cancer Services and we're honored to be able to share the message with our community!

- Julie

To kick off National Nutrition Month, I have a fellow RD (Registered Dietitian) who is authoring today's article! Barb Andresen, RD, LDN, has many years of experience counseling clients on heart healthy eating, eating for pregnancy, nutrition for families, healthy and well-being and much more! She shares some of her tried and true tips for National Nutrition Month!

Get Your Plate In Shape

National Nutrition Month is a nutrition education campaign created annually in March by the Academy
of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food
choices and developing sound eating and physical activity habits.

Make half your plate fruits and vegetables - great advice, but "how to" increase your intake on a daily
basis takes a bit more finesse.

Here is a taste of the advice I offer my clients who are busy with work and family and trying hard to fill a
better plate. Little effort is needed for a big change!

Tips to Make Half Your Plate Fruits and Vegetables. Recipes Not Needed!

Try some of these ideas on increase the proportion of fruits and vegetables on your plate.

• Add fresh or thawed frozen berries to your hot or cold cereal - a serving is 1 cup and adds so many nutrients including phytochemicals and fiber.
• Put sliced apples and a handful of berries on top of you salad
• Try fresh sliced mozzarella and strawberries on top of romaine and arugula salad for a different spin on salad
• Thinly slice Granny Smith apples on a toasted English muffin, sprinkle with cinnamon and melt low fat cheddar cheese on top in the toaster oven (I use Cabot 50% reduced fat cheddar)
• Spread low fat vegetable cream cheese on a whole wheat tortilla, slice ½ red pear on top, sprinkle with cinnamon and roll up
• Top baked chicken with canned tomatoes and a sprinkle of Italian seasoning
• Top broiled lean pork chop with applesauce and a sprinkle of black pepper and cinnamon (I prefer Trader Joe brand Unsweetened Gravenstein Applesauce)
• Sauté sliced onion, garlic, zucchini, mushrooms quickly in a Tbsp of olive oil and mix in bottled pasta sauce, pour over prepared light ravioli (Buitoni or other brand)
• Snack on raw sweet potato sticks and red pepper slices, can dip in seasoned Greek yogurt (plan Greek yogurt with Greek seasoning blend)
• Slice a banana in half, sprinkle with dried cranberries and drizzle with a tsp of honey
• Make a breakfast smoothie with plain greek yogurt, low-fat milk and frozen mango (or any berry)
• Put sliced cucumbers on a sandwich instead of pickles, adds crunch and flavor without the sodium
• Top a baked potato or salad with salsa (Herdez is a favorite in my house)
  
• Keep a large Ziploc bag or container in freezer and add any leftover vegetables to it. Soon you will have adequate amount to make a quick vegetable soup by adding no-salt added canned tomatoes. Bring to a boil and top with chopped red pepper and a dollop of plain Greek yogurt.
  

Get creative, involve the whole family and find new ways to use fresh and frozen fruit and vegetables to get YOUR plate in SHAPE!!

Brought to you by Barb Andresen, RD, LDN
BAndresen & Associates MNT Services
336-659-8622 WWW.MyMNT.net

I heard on the radio that IHOP is celebrating National Pancake Day today. Who doesn't love pancakes? There are so many different variety's and toppings, it's hard to not like them!

Don't get me wrong, I'm not necessarily advocating for IHOP pancakes. I think it's generous of them to celebrate pancakes and encourage people to donate to charity. However, I can't advocate so much for the nutrition value of their pancakes. Yes, they have a "Harvest Grain 'N Nut Pancake" that is supposed to be whole grain. However, I'm quite confident that it is not 100% whole grain.

Here's the nutrition breakdown for 4 of them:

Harvest Grain 'N Nut® Pancakes

• Calories 920
• Total Fat 49g
• Saturated Fat 11g
• Trans Fat 0g 
• Sodium 1810mg
• Total Carbohydrates 95g
• Fiber 10g
• Sugar 22g
• Protein 25g

First off, 920 calories and 95g of carbohydrate at one meal might be a bit much for most people. The pancakes are probably pretty large, so you would be best served having one of them and a side of fruit and an egg. Yeah, right!

Instead of suffering through an experience of only eating one "not really whole grain" pancake when you have a stack of 4, why not celebrate National Pancake Day at home. You can still donate to charity!

Healthy Pancake Recipes

Try these two recipes and see what you think. If you're the "pancake mix" convenience kind of cook, there are some great whole grain pancake mixes. I've tried Bob's Red Mill Organic Whole Grain Pancake & Waffle Mix and we've really enjoyed it. I've also had a friend who made jars of pancake mix to give away as gifts. It was great! All we had to do is add milk, eggs and a little oil. Just make sure that if you purchase a mix, read the ingredient list for whole grains. If it says 'enriched', then it's not whole grain.

Pumpkin Pancakes

Use canned pumpkin puree, freshly prepared puree, or frozen puree which has been thawed.

Ingredients:

• 1 cup whole wheat pastry flour (if you don't have whole wheat pastry flour, you can use 1/2 cup all purpose and 1/2 cup whole wheat flour)
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 teaspoon pumpkin pie spice
• 1 egg, slightly beaten
• 2 cups pumpkin puree
• 1/2 cup molasses or maple syrup
• 3-4 tablespoons fat free buttermilk or skim milk
• 2 tablespoons canola oil
• 1/2 cup chopped pecans or hazelnuts, optional

Instructions:

1. In a large bowl, sift together flour, baking powder, salt, and pumpkin pie spice. Set aside.
2. In another bowl, beat egg slightly. Add pumpkin or squash puree, molasses or syrup, milk or buttermilk and melted butter or margarine. Mix until smooth.
3. Blend in the dry ingredients all at once. Mix until batter is smooth. Allow batter to rest for 30 minutes or more.
4. Stir nuts into batter, and add additional tablespoon of buttermilk or milk if batter is too thick.
5. To make pancakes, spoon a heaping tablespoon of batter onto a lightly greased preheated griddle or heavy skillet. With the back of the spoon, flatten batter to about 1/2-inch thickness. Cook slowly until bubbles appear on top and bottom is golden brown. Lift edge to check. Turn and cook until other side is golden brown.
6. Place on a platter and set platter in a warm oven. Continue making pancakes until all batter is used. Makes about 24, 3-inch pancakes. Serves 4 to 6 people.
   

Oatmeal Pancakes

Ingredients:

• 1/2 cup whole wheat pastry flour
• 1/2 cup quick cooking oats
• 1 tablespoon white sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup buttermilk
• 1 teaspoon vanilla extract
• 2 tablespoons vegetable oil
• 1 egg
  

Directions:

1. Place flour, oats, sugar, baking powder, baking soda, salt, buttermilk, vanilla, oil and egg in a food processor or blender and blend until smooth.
2. Heat a lightly oiled griddle or frying pan over medium high heat. Pour the the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Healthy Pancake Toppings:

Here is something that my husband and I do to make our pancakes even healthier. Rather than topping with butter and syrup, we often will top with one of the following (or a mix):

• yogurt
  
• marmalade or fruit jam
  
• peanut butter
  
• honey

And we almost always top that with some fresh or frozen fruit! Or even better, we make a berry compote. But that's a recipe for another article!

Happy Pancake Day!
- Julie

Who knew!?! Chia seeds are not just to make little terra cotta pot animals known as "Chia Pets". I can already hear the commercial jingle... "Ch Ch Ch Chia!".

I decided to cover this topic because in two weeks, I've had people ask about Chia seed in two completely different presentations!

I did some research on what I could find out about the plant. According to the Academy of Nutrition and Dietetics:

"Chia seeds come from the desert plant Salvia hispanica, a member of the mint family. Salvia hispanica seed is often sold under its common name "chia" as well as several trademarked names. Its origin is believed to be in Central America where the seed was a staple in the ancient Aztec diet. The seeds of a related plant, Salvia columbariae (golden chia), were used primarily by Native Americans in the southwestern United States."

Nutrition Benefits of Chia

The following nutrients are found in Chia seeds:

• protein
• fiber
• calcium
• omega 3 fats
• antioxidants

Chia has been studied for several different health related issues including:

• glucose control
• cholesterol management
• weight loss

I could not find any good studies on Chia and cancer. However, the following 2 studies are from 2009 and give a summary of what was found regarding Chia and health:

• Chia seed does not promote weight loss or alter disease risk factors in overweight adults. No group differences were measured for changes in blood EPA and DHA. Pre-to-post measures of body composition, inflammation, oxidative stress, blood pressure, and lipoproteins did not differ between chia and placebo for both sexes. In conclusion, ingestion of 50 g/d chia seeds for 12 weeks by overweight/obese men and women had no influence on body mass or composition, or various disease risk factor measures. [Nutrition Research Journal 2009].
  
• Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats. The present study provides new data regarding the beneficial effect of chia seed upon lipid and glucose levels in an experimental model of dislipidaemia and insulin resistance. [British Journal of Nutrition, 2009]

Basically, a human study found no changes in body mass or disease risk over 12 weeks. The other study, on rats, showed a benefit to lipid levels and insulin response.

What's The Bottom Line?

Chia seeds are a good sources of healthy nutrients. While there's not consistent evidence that it will significantly improve your health, it doesn't appear to be harmful. I say it's worth a try. Let me know what you think!

How can you use it? Chia seeds work well as an addition to yogurt, sprinkled on cereal, and in smoothies.

Warning! Because they are a good source of fiber, they are best introduced starting with 1 or 2 Tbsp per day. Otherwise, you might be dealing with some gas and abdominal discomfort!

Want to read more evidence based information regarding Chia? Check out these articles:
What are Chia seeds?
Dietitian writes on Chia

Share your thoughts and recipes on the Cancer Dietitian Facebook Page!
- Julie

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

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:

1. 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)
   
2. Sandwich - Egg Salad (recipe here) PB&J (or PB & banana) with veggies leftover from night before, or carrots and peppers
3. Carrots and crackers dipped in hummus with some fresh fruit
   
4. Beans and rice topped with roasted peanuts. 
5. Veggie Burger on sandwich thin, wrapped in tortilla or on a bagel 
6. Trail mix, salad, 1% milk
   
7. 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