Cancer Dietitian

Research is Showing Some Plants More Effective Than Medicine!

2010-08-31T10:21:54Z

It's true! I recently received my Agriculture and Life Sciences Alumni Newsletter from NC State University. One of the researchers is helping to shift the way the American public views and uses plant foods.

The comparison with medicine was in regards to blood sugar control. Their studies showed that the phytochemical in blueberries, anthocyanin, reduced blood sugar better than a widely used drug, metformin. This study was done in mice, and they concentrated the phytochemical, which could arguably be considered a medicine. However, I still find it exciting that everyday plant foods provide us with components that are proven to prevent disease and improve health!

Instead of simply consuming plant foods as a source of nutrients (although we know many Americans don't get nearly enough nutrients from plants!), this researcher is helping people understand that the phytochemicals in plants can help protect and enhance human health.

Does this sound familiar to you? It should!! And I was excited to read how much research is going into determining which plant foods work to protect and enhance health and how they work, especially when it comes to cancer prevention!

Research vs. Traditional Healers

One of the most interesting concepts of the article is how the researchers decide which plants to study. They actually travel around the world looking for plants with medicinal properties. One of the places that they start is with traditional healers to test the medicinal properties of plants that the healers typically use for treatments.

Basically, while a "home remedy" may have been used for centuries, it probably hasn't been tested or validated. These researchers are trying to show exactly how these home remedies work (or don't work!).

Plant Extracts that Provide Phytochemicals

It should not surprise you to hear that the compounds they are researching are phytochemicals. I feel like I spend half of my life educating people on these phytochemicals!

This scientists explains phytochemicals as compounds that aren't directly involved in the plants normal growth. Instead, they are created to help the plant protect and defend itself. In turn, when we eat these compounds, they interact with our body to counteract human disease (like cancer) and improve metabolism.

Who doesn't want that??!! If they sold these in a pill, it would be selling like crazy! The good news is that these phytochemicals are available to us each and every day, in a quite affordable form. In fact, many people grow these phytochemicals in their yards!

In addition, there are so many different types of phytochemicals. Therefore, consuming a variety of plant foods really is the best way to get lots of different phytochemicals into your body. Pill form just won't do it.

Wild vs. Farmed Plants

One other interesting point that the article made is that wild plants tend to have the highest concentrations of phytochemicals. Because the phytochemicals like carotenoids and anthocyanins accumulate in a plant under stress, wild plants tend to have the most phytochemicals.

I'm not suggesting that you should only eat plants grown in wild conditions. That's probably impossible! However, it's interesting to note how much our farming practices make a difference in the nutrient and phytochemical content of the plant. As many people would say... Know Your Farmer!

And be sure to eat your plant foods!

- Julie

Cancer Fighting Granola Recipe: It's Delicious Too!

2010-08-15T18:41:24Z

Granola is not only yummy, but can also be good for you! It is kind of expensive, so one of the best ways to include this healthy grain into your diet without blowing your budget is to make it yourself! While you will see that it does take a little bit of time, it's not hard to do, so you can be cooking granola while doing something else.

What Makes Granola so Healthy?

Granola is mainly made from whole oats, one of many whole grains that contain fiber, B vitamins, and many phytochemicals. In addition to the oats, granola usually has some nuts and seeds in there as well. The nuts and seeds are great for plant based proteins, healthy fats and more phytochemicals, all of which work together to keep your cells healthy and fighting cancer!

While it's a little higher in fat than cereal, it's a healthy type of fat (the monounsaturated fats come from the oil and the nuts). And the protein from the nuts help to keep you feeling satiated (full) longer than cereal does. If you're the kind of person who says "I eat cereal and an hour later, I'm hungry", then you would probably benefit from adding a little fat and protein to your morning breakfast routine.

Granola is great with milk, or on yogurt or oatmeal to add a little crunch. And it doesn't take a lot of it to fill you up! Here's the recipe for you to try!

Cancer Fighting Granola Recipe:

This recipe comes from my grandmother-in-law, so it's an old family favorite in my husband's family. I have had it at work for the last few weeks and everyone has been asking for it, so here it is!!

Ingredients:

4.5 cups of oats
1 cup almonds, sliced
1/3 cup coconut
1 cup cashews, crushed
1/4 cup sesame seeds
1 cup chopped walnuts, crushed
3/4 cup olive oil
1/2 cup honey
1 t. cinnamon (or vanilla, nutmeg, chocolate, etc)

Instructions:

Place the oats in a pan in a 275 degree oven for 50 minutes. Stir 1-2 times.
Add the almonds, coconut, cashews, sesame seeds and walnuts, stir with the oats and place in the oven for 20 minutes, stirring once.
Heat olive oil, honey and flavorings in a pan (heat, but don't bring to boil).
Mix with granola, turn oven to 300 degrees for 30 minutes and stir occasionally.
Take granola out of the oven and allow to cool, stirring occationaly to prevent clumping.

Julie's Tips:

Yes, you will see that this is about a 2 hour process! I usually have something else I'm doing at the same time, like cooking something else, reading or cleaning. It's not hard, just takes time!
I have doubled this recipe to have extras to give away (think Christmas presents or neighbor gifts!)
Some of the substitutions I have made include pecans in place of cashews, adding pumpkin or sunflower seeds, and my favorite so far is replacing some of the honey with molasses!

Enjoy and let me know what alterations you make!
- Julie

Cancer Fighting Foods on a Budget: Try This Recipe!

2010-08-02T14:04:46Z

I've been teaching a 4 week series called "Healthy Eating On A Budget". We focus on the foods that reduce risk for cancer and other diseases, nourish the body and keep you feeling satisfied.

There are several recipes that we've tried and all the participants have really enjoyed them. One of the recipes we made last week is called Chunky Minestrone and comes from the Southern Living Slow Cooker cookbook.

This is a meatless soup that gives you protein through the beans. For more protein, just double the beans! In case you don't remember, beans are one of the best cancer fighting foods out there!

Beans have lots of phytochemicals, like saponins, protease inhibitors and phytic acid. Not to mention all the other beneficial components like fiber and B vitamins.

Give this one a try and see how you like it!

Chunky Minestrone

Prepare this in the morning before you leave for work and throw in the pasta when you get home. You will have a fully prepared meal by the time you check your mail and walk the dogs!

Ingredients:

3 (14-ounce) cans low-sodium fat-free chicken broth
2 (14 ½- ounce) cans no-salt-added diced tomatoes with roasted garlic, undrained
1 (15.5-ounce) can cannellini beans OR great northern beans, rinsed and drained
1 (10-ounce) package frozen chopped spinach, thawed
1 cup water
1 ½ cups frozen chopped onion, thawed (see Tips)
1 medium carrot, chopped
1 medium zucchini, quartered and sliced
2 teaspoons olive oil
1 teaspoon dried Italian seasoning
¼ teaspoon pepper
½ cup uncooked small shell pasta
2/3 cup pre-grated Parmesan cheese or part-skim mozzarella cheese

Recipe:

Combine first 11 ingredients in a 4-quart slow cooker
Cover and cook on LOW 5 ½ hours. Add pasta and cook on LOW 30 more minutes. Sprinkle each serving with cheese.

Tips:

You can use fresh chopped onion instead of frozen.
You can cook this in a regular pot in about 30-45 minutes. I would suggest sauteing the onion and carrots for 5 minutes before adding the other ingredients. Then simply simmer the soup until the carrots are soft and add the pasta for the last 10 minutes.

I made this at home after doing it in class. I used a regular pot, doubled the recipe and froze some. I'm enjoying it for lunch this week!

- Julie

Tomatoes and Lycopene: What's the Scoop?

2010-07-12T20:45:43Z

You have probably heard of Lycopene. It seems to be all over the news and health publications for its supposed prostate health benefits. So are the claims true? And if so, how many tomatoes do you really need to eat?

Lycopene and Your Health

Lycopene is a bright red carotenoid, a natural antioxidant found in many red fruits and vegetables like tomatoes, watermelon and papaya. It is one of many phytochemicals that work together to reduce cancer risk.

Recently, lycopene has been looked at most in prostate cancer prevention. Current research suggests that there are benefits to the red group of fruits and vegetables. Likely this is due to more than lycopene alone, and simply taking a lycopene supplement will not confer the same benefit as eating whole fruits and vegetables.

Again, this is a simple reminder that there are no shortcuts to a healthy diet and regular exercise!

Lycopene in Tomatoes

Cooked tomato products contain the most lycopene. One cup of a concentrated tomato product, like soup or sauce contains almost 25 mg of lycopene, compared to 4 mg of lycopene in one fresh tomato.

Obviously, this is because one cup of tomato sauce probably takes about 6 tomatoes to make! This doesn't mean that you should only eat cooked tomatoes thought. Tomatoes are one of the top 5 food sources of fiber, potassium, vitamin C, viitamin A and vitamin E.

For prostate health, many experts recommend one serving of cooked tomato product each day for men. This could be something with tomato sauce, or a small can of low sodium V8. (I avoid regular V8 because of the sodium content!)

Storing Tomatoes

Tomatoes really are best stored at room temperature, around 68 to 78 degrees. Now, if you're like me... our house in the summer is rarely below 78 degrees!

The hotter it is, the quicker they go bad, so we do have to store some in the fridge even though I prefer a "garden temperature" tomato. The best thing is to eat it just picked!

Tomato Recipes!

There are so many things to do with tomatoes. Have some slices on toast with egg and cheese; eat with basil, fresh sliced mozzarella and balsamic vinegar; top with cottage cheese and pepper; or just eat it sprinkled with a little salt and pepper.

Here is one of my favorite things to do with tomatoes. It's perfect because cucumbers are typically in season at the same time as tomatoes and basil!

Cucumber, Tomato, Basil Salad Recipe:

Ingredients:

1 larger or 2 small/medium cucumbers (you can really use as much as you want)
2-3 fresh slicing tomatoes
1 small onion
Fresh basil (about 20 leaves or so)
Salt
Pepper
Balsamic or red wine vinegar
Olive oil

Instructions:

Slice the cucumbers and tomatoes thinly.
Cut onion into thin slices, cut rings into half or fourths
Alternate layers of cucumber, tomato, onion, and basil
Pour enough olive oil and vinegar to marinate the salad
Mix in salt and pepper to taste
This salad tastes best if it has a few hours to marinate!

And of course, if you want to get more of the cooked tomato product, you can always make this ever popular Veggie-Licious Lasagna. I continue to give that recipe out and get many rave reviews!!

Enjoy!

- Julie

An Easy Summer Veggie Recipe Even My Brother Would Make!

2010-06-21T19:11:39Z

YES! When I made this recipe for my brother, he even mentioned that he would make it! That's how you know something is a success. They ask for the recipe!

Cancer Prevention Lifestyle:

I did a presentation with an oncology exercise specialist this past week to cancer survivors and caregivers. I was reminded how strong the evidence is supporting nutrition and exercise as cancer fighting.

Remember that risk for cancer can be reduced by 30 - 40% by consuming a healthy diet and exercise. And that's not to mention all the other benefits of a healthy lifestyle like more energy, better sleep, weight management, and self confidence.

There is a study that asked colon cancer survivors if they would take chemo again for a 3% reduction in risk and more than half of them said yes. If nutrition and exercise was bottled into a pill, or IV medicine, I know that it would be selling like crazy!!

Cucumber, Squash, Zucchini, Kale ...

Summer vegetables are really starting to come out now. The cucumber, squash, zucchini and basil are producing at surprising rates in my garden. Every time we turn around there's a new vegetable ready to be picked!

There's nothing better than fresh picked veggies. Whether you picked them, or someone else picked them, the flavor is so good when they're fresh! Not to mention all the cancer fighting phytochemicals that are in them.

Here is one of my favorite recipes that you can make using a variety of fresh veggies. I invented this dish because of all the veggies I've been getting from my farmer. I like to make as much as I can at one time and eat leftovers so that I don't have to cook too many days in a row!

The prep takes a little bit of time, but once you stir it together and put it in the oven, you're pretty much done. It's also great reheated as leftovers, so make plenty!

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 oregano
Dried basil
Fresh rosemary, minced
Pepper and salt
Olive oil

Instructions:

Chop all veggies into small cubes.
Place in large baking dish.
Pour enough olive oil to coat veggies
Mix in spices, garlic and onion, pepper and salt, to taste
Bake at 350 degrees for 45 minutes to 1 hour, until desired consistency.

I realize that I didn't give any specific measurements. However, depending on how many veggies you have, you will need more or less. Plus, I don't measure when I make this dish! I just sprinkle enough spices to spread around.

This has been a favorite for guests at least twice so far this summer. Be sure to try it and share what variation worked for you!

- Julie

Natural Sweeteners: Is Honey or Agave Healthier Than Sugar?

2010-06-09T20:49:44Z

Sugar is yummy! There's no doubt that it has a very special place in the hearts and tongues of many people across the world! However, many see the "sweet group" as a food that has only negative health value.

It is true that most Americans eat WAY too much sweeteners. According to estimates, it is over 150 pounds per person per year. Most of our sweeteners come from corn syrups as well as beet and cane sugars.

Is Honey Healthier than Sugar?

Some people say that honey is a healthier sweetener than sugar. First, you need to know the facts and then think about what makes something "healthy".

The facts on honey is that honey actually contains the same basic sugar units as table sugar. Both contain glucose and fructose. Granulated table sugar, or sucrose, has glucose and fructose hooked together, whereas in honey, fructose and glucose remain in individual units.

Caloric content of honey differs from that of table sugar. One teaspoon of table sugar contains 16 calories, while one teaspoon of honey has 22 calories. While honey may have more calories, people may actually use less of it, since it is both sweeter and denser than table sugar.

Many would argue that honey, unlike table sugar, contains small amounts of vitamins and minerals and that honey can aid in digestion. Researchers are also looking into antioxidant levels of honey to see if they also can improve one's health.

Is Agave Syrup Healthier?

Agave packs 20 calories per teaspoon, 5 more than granulated sugar, but, like honey, it's sweeter than sugar, so you need less to achieve the same level of sweetness.

Agave's Glycemic Index (GI) value (the higher the number, the faster the sugar gets into your blood) is about five times lower than table sugar's. Currently no studies compare how, relative to other sugars, agave may affect blood-sugar control. However, many people try to stick to lower GI foods.

Is Sugar Really Bad For You?

Here's my favorite answer to all questions related to nutrition: It Depends! Ha!

Seriously, it really does depend on how much sugar you are eating. And are you buying foods that are pre-sweetened, or are you simply sweetening it yourself? Remember that the amount of sugar that you would add to your foods when you eat them (like yogurt, cereal, coffee or tea) is never going to be as much as a food company or restaurant adds when they make it for you.

Yes, table sugar is processed and stripped of most of it's beneficial nutrients. So if you want to be a purist or a stickler, I might suggest that you do more honey, agave or unrefined sugar.

For me, I don't think I add enough sugar to things to really worry about it. I have honey that I use occasionally and I did buy agave to try out.

Is Honey A Plant Based Food?

But here's another tricky question for you... Is honey a plant food? Technically, it's made by bees. Some vegans (those who do not eat animal products at all) eat honey and some don't.

Tell me what you think!
- Julie

Two Quick and Easy Recipes to Try This Weekend!

2010-06-04T14:06:01Z

I received these two recipes in the last few weeks and thought you might enjoy them. I'm definitely going to be getting some collards this weekend and will try out this quick and easy way to prepare them!

I really like that the salsa recipe has some of the zest in it, since we know that there are phytochemicals in the zest that can help fight cancer!

Black Bean and Orange Salsa
(from www.aicr.org)

    * 1 navel orange
    * 1 can (15 oz.) black beans, rinsed and drained
    * 1 small yellow bell pepper, seeded and finely chopped
    * 1 jalapeño pepper, seeded and finely chopped
    * 1/2 cup finely chopped cilantro leaves (stems removed)
    * 1/2 cup finely chopped scallions or green onions, white and green parts
    * 1 Tbsp. fresh lime juice
    * 1 tsp. canola oil
    * Salt and freshly ground black pepper, to taste

Grate 1 teaspoon of zest from orange, and set aside. Peel and section orange, holding it over a medium bowl to reserve juice. Chop sections and place them, with all juice collected into bowl. Add beans, yellow pepper, jalapeño, cilantro and scallions.

Whisk together lime juice and oil in small bowl. Mix it into salsa, tossing with fork to combine. Season to taste with salt and pepper.

Mix in orange zest. Let salsa stand 30 minutes before serving to allow flavors to develop and meld.

Salsa can be the basis of a great and quick meal. Simply eat it with crackers or baked chips, put it on salad lettuce or serve it over fish.

Collards

The second recipe is for collards. Collards are a cruciferous vegetable, the group of vegetables known to interact with cancer fighting systems in our bodies. I encourage everyone to eat a cruciferous vegetable at least 5 times a week.

Many people cook collards for a long time and throw out the juice. However, if you can cook your veggies faster and keep the juice, you will get more nutritional benefit.

Brazilian-Style Collard Greens

Check out the video on how to make these!

Serves 4 to 6

Garlic and shallots add just the right amount of tang and flavor to this traditional, yet simple side dish.

Ingredients

2 bunches collard greens
2 tablespoons extra virgin olive oil
1 tablespoon butter
1 large shallot or onion, minced (about 1/3 cups)
2 cloves garlic, minced
Sea salt, to taste
Ground pepper, to taste

Method

Cut tough end stems off collard greens. Rinse leaves and gather them together into 2 piles. Take each pile and roll it tightly. Cut them into thin strips crosswise. You should have about 8 cups.

Heat oil and butter in a large, heavy skillet over medium heat. Sauté shallot with garlic, stirring often, until they are lightly browned, about 3 minutes. Add greens and salt and pepper. Cook, stirring often, for about 5 minutes or until greens are tender but bright green. If necessary, cover with a lid and cook an additional couple of minutes to tenderize greens.

Julie's Notes:

I don't always cut out the stems, but you definitely want to slice it thin so that it cooks in the short amount of time that you have. You can probably add some spice with crushed red pepper flakes or other spice.

Enjoy!!
- Julie

10 Tips for Healthy Eating On a Budget: Part 2!

2010-04-30T14:20:59Z

In case you missed the first 5 tips, here are the 10 Tips for Healthy Eating On a Budget: Part 1!

Yes, eating healthy can fit into your budget! For example - I bought into a local farm, where I get a variety of vegetables for around $30 a week. This past week we got kale, mustard greens, arugula, 2 heads of lettuce, strawberries, broccoli, 2 tomatoes, shelling peas, spinach and something else I'm forgetting!

You have to use these veggies within a week, because another box will be coming! We make a lot of soups that you can freeze as well as baked dishes like lasagna, and casseroles that we can freeze.

On to our last 5 tips!

Here are the other 5 tips for healthy eating on a budget.

6. Use coupons ONLY if they make items you usually buy cost even less. Always check newspaper ads or store fliers for weekly specials. Finally, review your shopping list and budget. If it doesn't fit, try again.

7. Choose generic whenever possible. Check higher or lower shelves for cheaper items because more expensive items are kept at eye-level!

8. Inexpensive ways to buy produce:

Buy apples, oranges, grapefruit, potatoes, onions, etc., by the bag, not by the piece--it's cheaper and will fill more lunch bags and cover more meals.
Always shop for produce that's in season, for the best flavor and prices. Usually the ones that are on sale in the flyer are the ones in season.
When buying canned foods, choose those that are packed in juice and low sodium.
Check out farmer's markets, or look for your own farm to buy into. It's called a CSA (Community Supported Agriculture) and here's a place you can look for one in your area.

9. Best ways to buy grains to keep within your budget

Choose plain brown rice and whole wheat English muffins and tortillas.
Oatmeal is nutritious, economical and can be dressed up with brown sugar, bananas, etc.
Check out the day old breads (a great value and still fresh). Or buy the bread on sale, you can freeze any extra loafs.
Buy cereals and other grains without fancy packaging (in bulk) to store in airtight containers.

10. Cooking and meal planning tips

Cook extra portions of chili and spaghetti with marinara sauce for the freezer. They make great baked potato and pizza toppings.
Keep a bag of frozen vegetables to add to rice or any meals.
Boil extra pasta or rice for a main meal; it will make a cold lunch with chopped tomato, veggies, and/or a grilled chicken breast.
Keep pita bread in the freezer. Pop in the toaster and it makes a great sandwich pocket or pizza base (spread with tomato sauce and other toppings).
Worcestershire, brown, chili and soy sauces can add zing to an otherwise forgettable dish, as well as mixed herbs, chili pepper, black pepper, curry powder, and Chinese spices.

Next time, I'll share with you some of the recipes that I use to cook in bulk and freeze. That's the best way to use some of that fresh produce that is on sale!

- Julie

10 Tips for Healthy Eating On a Budget: Part I!

2010-04-30T14:12:16Z

It drives me crazy when people say "Eating healthy is expensive!" Ok, let's be honest. Eating healthy CAN BE expensive. However, eating healthy can also fit into almost any budget! In fact, oftentimes, eating healthy is cheaper than eating not so healthy food!

How Can I Save Money Eating Healthy?

With careful meal planning, shopping, and cooking, you can trim both your waistline and your food budget. Spending $5 a day on a "value meal" for lunch adds up to more than $1,200 per year!

Even if you spend a little more on convenience items to make your lunches, you will probably save more in the long run. If you did a little research, I think you would find that while you might spend the same amount on your food, you actually get more meals out of that money.

More food with the same amount of money = cheaper!

Get the Most of Your Food Budget.

Buy protein wisely: Most Americans need approximately 50-65 grams of protein per day. But most of us consume much more than that. Cut back on your protein costs with the following tips:
- Practice portion control when buying meat: Be conscious of the amount of meat you're purchasing. A three-ounce serving of lean meat has 165 calories and 21 grams of protein. Keeping your portions small will yield a few extra servings per package.
- Consider canned meat to control your protein intake: Tuna packed in water and canned chicken breast are great accompaniments to salads and entrees.
- Go meat free - meat-free proteins can be inexpensive: Eating less meat has a number of health benefits. And meat-free protein foods tend to cheap. Stock up on dried and canned beans and lentils, low-fat peanut butter and lots of egg whites.
Practice smart shopping strategies

Buy milk in bulk: Many grocery stores now offer 'Buy 1 get 1 free' specials on gallons of milk. You can freeze milk for future use!
Become a member of a shopping club: Warehouse or club stores like Costco and Sam's offer healthful bargains to be had. Seasonal produce is often cheaper at these stores. And buying foods such as boneless, skinless chicken breast and reduced fat cheese in bulk here is often much cheaper than in grocery stores.
Stock up on non-tempting foods for a healthy convenient diet: Stock up on high-fiber, low-fat canned, dried and frozen goods and seasonal fruits and vegetables, you'll set yourself up for a healthful, cheap meal plan.
Explore alternative sources for purchasing your produce

Scope out new markets. While conventional grocery stores and Whole Foods may offer good deals on healthy, pre-packaged foods, their produce selection is not always the cheapest. If you live in a city, explore ethnic markets and corner stores.

Check the freezer aisle. Fresh and frozen vegetables are preferable to canned ones. Look for vegetables in the frozen foods section to add to stir-fries and soup. Food Lion has GREAT deals on frozen veggies!

Grow your own! Gardening is a great form of physical activity, not to mention a rewarding hobby.

I'll have the last 5 tips for you next week! Have a great weekend!
- Julie

What Should I do with Leftover Easter Eggs? Are They Safe to Eat?

2010-04-05T19:21:45Z

I got many amusing comments after my April Fool's Day Post! Of course, the four food groups was a joke. However, YES, popcorn is definitely a whole grain and can be a healthy snack!

Today, we're back to the normal, practical, evidence-based information!

Easter Eggs: What To Do With All Of Them!

Ok, so maybe you decorated eggs this past weekend for an Easter Egg hunt. Now you're thinking, what can I do with all these eggs? Are they safe to eat with dye on them? And how many eggs can I eat without causing my cholesterol to go through the roof?

Here are the quick and easy answers to those questions!

Are Dyed Easter Eggs Safe to Eat?

There are two issues when it comes to Easter eggs. First, were they out of the fridge for more than 2 hours? If so, then you probably should not eat them as they were at a temperature that could foster bacteria.

The second issue is what type of dye you used for the eggs. If it is simply a vegetable based dye (check the ingredient list on your dye package), then you're fine. I believe that most egg dyes are vegetable based. Even if some of the dye seeped into the egg, you are still ok to eat it.

How Many Eggs Can I Eat Without Cholesterol Problems?

Eggs definitely get a bad name when it comes to cholesterol. Generally, eggs are relatively low in fat, good sources of protein and can be easy snacks. However, they do have about 213 mg of cholesterol in each one.

The recommendation for the average person is not to exceed 300 mg per day, on average. For people with high cholesterol or heart disease, we prefer that you don't have more than 200 mg/day, on average.

What I usually recommend for egg consumption, is between 3 and 4 eggs per week. If you like to have eggs more often than that, you can remove the yolk, and then it doesn't count towards your total!

Also, remember that this is an average. If you eat more eggs in one week, and less in another, that's ok. As long as you're not eating a dozen eggs more than once every 3 weeks!

What Can I do with All These Hard Boiled Eggs?

There are a lot of things that you can do with hard boiled eggs! Some of them are healthier than others, of course! You can make deviled eggs, eat them plain as a snack, or make an egg salad sandwich.

In order to keep things healthy and not overwhelm you, here's a recipe for egg salad that adds some extra spices and flavorings that will add phytochemicals to the traditional recipe. Serve it with tomato and whole grain bread and you've got a great cancer fighting meal!

Recipe: Egg Salad Sandwich

Ingredients:

8 hard-boiled eggs, peeled
2 tablespoons minced green onion
1/4 cup minced celery
1 1/2 tablespoons Dijon mustard
2 teaspoons white vinegar
1/4 cup mayonnaise
1/4 teaspoon salt
2 cups shredded iceberg lettuce
2 tablespoons chopped dill
8 slices whole wheat bread
Cracked black pepper

Instructions:

1. Chop the eggs. Stir in the onion, celery, mustard, vinegar, mayonnaise and salt. Cover and chill until ready to serve.

2. Toss together the shredded lettuce and dill.

3. Divide the egg salad among 4 slices of the bread, spreading it to the corners. Grind black pepper over the egg salad, then place equal amounts of the lettuce-dill mixture on each sandwich. Top with the remaining bread slices. Cut in half and serve.

Enjoy! And be sure not to eat any of those plastic eggs. They're really not good for you!

- Julie

April Fool's Post: The "New" Food Groups

2010-04-01T20:43:52Z

Hot off the press today is that the 4 basic food groups are back! Only we have new titles for them. Basically, to make things easy on people, the recommendation was to have all the food groups start with F.

The NEW food groups are as follows:

Fruit (should be obvious to you)
Fiber (includes all your grains)
Fat (the ones that everyone loves anyway)
Fart (obviously, this includes all the veggies and beans!).

What I like best about this is that you don't have to remember all the different groups! Of course, you might notice that protein is missing, but since Americans tend to eat twice as much protein as they really need anyway, we don't need to "Recommend" that they eat any and they will get just enough.

HA! April Fool's to you! In honor of these four food groups is your healthy recipe for this week!

Fat and Fiber Recipe:

In order to help you incorporate two of these new food groups into your diet, here is a simple recipe to combine the fat and fiber groups!

Ingredients:

popcorn
canola oil
salt

Instructions for Air Popper:

Pour 1/4 cup of popcorn into an air popper
Place 1 T of canola oil in the butter warmer
Turn the air popper on
When popcorn is finished, add heated oil, some salt and stir.

Instructions for Stove Top Popping:

Pour 1/4 cup popcorn and 1T canola oil into a pan
Turn the burner on high
when the popcorn starts popping, shake the pan over the burner
Continue to shake until all popcorn is popped
Add salt to taste!

Enjoy! Remember that popcorn is a whole grain; It's what you put on it that makes it healthy or not.

- Julie

Why Eating "Whole Foods" (Not Processed) Is Important!

2010-03-16T19:41:16Z

This post was inspired by a cancer survivor friend of mine, Sara Patterson. When I was running out of ideas, she kindly sent me lots of topic ideas and this is one of them!

Defining "Whole Foods"

I'm not necessarily talking about the store here! When I talk about eating "whole foods", it means that the foods are processed or refined as little as possible before being consumed. They typically do not contain added sugar, fat, salt or chemical flavorings.

When we choose to consume foods in their natural state (such as whole grains, fruits, vegetables, nuts, seeds, meat, fish and milk) without added ingredients, we get the benefit of all the vitamins, minerals and phytochemicals in the same proportions as the plant grew them!

For example, think about natural forms of sugar coming from whole foods - like apples. That natural sugar comes along with vitamins, minerals, fiber and lots of phytochemicals. All nutrients that are essential for health.

In contrary, if you got that sugar from a soda and a candy bar, it would come with a lot of added fat, but not many nutrients. In fact to get the same 100g of sugar that you get from a candy bar and a soda would take you 6-7 apples!

You would never eat that many apples in one sitting, but I can guarantee that you've had a soda and candy bar!

Why Is Eating Whole Foods Important?

Why do health advocates stress consuming a mostly plant based, unprocessed diet? There are many health benefits to the nutrients that come along with foods in their natural, unprocessed form. The flip side is that consuming a processed diet can be harmful and stressful to your body.

Of course, there will be some processing involved on occasion. You would never eat a grain that wasn't cooked or at least soaked! Sometimes you add some salt and a little oil to flavor your broccoli.

However, the type of processing that we don't like is the kinds that completely alters the nutritional make-up of the food. Think about white bread. They take a nice, healthy grain; strip out the bran and germ (which contains a lot of fiber, minerals, healthy fats and vitamins), grind it up, add a multivitamin and bake it into a loaf.

Or think about some of the "granola bars" or "breakfast bars". When you read the ingredient list, you might realize that you're eating more processing agents than you are eating actual food!

Those additives and processing are not beneficial to your body, adding stress to your organs which try to process through large amounts of sugar, fat and salt. In addition, you are also missing out on all the great nutrients that were in the food before all the processing took place!

The Bottom Line!

Most of your foods consumed during the day should be the whole, unprocessed, good old FOOD! Think of your whole grains, your fresh or frozen fruits and vegetables, nuts, seeds and other proteins.

If your food has an ingredient list, for goodness sakes, READ IT! You might be surprised by the "non-food" that you are eating!

- Julie

More Cancer Fighting Spices and Fajitas Recipe!

2010-03-01T21:09:24Z

Antioxidants in Peppers!

Today we are focusing on the Red Pepper family of spices. You probably mostly think of HOT when you hear red pepper flakes, or ground red pepper, which is called cayenne. However, chili powder and paprika are also in this family of spices, which you might have guessed from the color.

These spices all contain capsaicin, a phytochemical and powerful antioxidant in peppers that give Chiles their heat. Actually, the hotter the pepper, the more capsaicin is in it. Chili powder and paprika are also good sources of this antioxidant, with less heat!

Peppers Reduce Calorie Intake and Increase Metabolism!

Another supposed benefit of red pepper is it's ability to make you feel more satiated, or full. Some studies indicate that when people add red pepper to their food, they consume fewer calories at that meal while still feeling satisfied.

My theory is that whenever I eat hot foods, I end up drinking so much water that it fills me up! However, the study showed that people consumed fewer calories in the meal following as well.

In addition, some studies have shown that peppers may be able to increase metabolism, which in turn burns more calories. Consuming fewer calories at meals while burning more calories throughout the day is a good combination for a healthy weight!

Chicken (or Tofu) Fajitas:

Now that you have even more reasons to include peppers into your regular eating habits, here is a recipe that I made last night. Simple, yummy AND cancer fighting. You can't go wrong!

Ingredients:

boneless, skinless chicken, cut into strips OR firm tofu, cut into strips
pre-cut onion and pepper mix (i bought mine at Whole Foods, but I've seen them at many other grocery stores)
cooking oil (i used canola)
whole wheat tortillas
shredded cheddar cheese
diced tomatoes (can buy them pre-diced if you want)
lettuce
fat free sour cream
salsa (optional - i did not use it)
paprika
oregano
chili powder
cayenne (if you want extra spice!)

Instructions:

Cut chicken or tofu into strips before cooking
Heat pan with oil, add chicken or tofu and cooked through
Add onion and peppers and cook until onions are soft
Add desired amount of oregano, paprika, chili powder and cayenne and mix. I sprinkled them all around and was careful with the cayenne!
Put shredded cheese in the tortillas, scoop the chicken and pepper mix in, and top with lettuce, tomato, sour cream and salsa.
Enjoy!

My husband and I found this to be very tasty! It was also good reheated today for lunch.

Let me know what you think!

- Julie

Cancer Fighting Spices: Oregano

2010-02-12T20:57:00Z

A Family Favorite!

Oregano is such a great spice! You can add it to almost anything including soups, pizza, sandwiches, and eggs.

Just last night I made a "Real Italian Pizza" as inspired by Elizabeth's Pizza here in Winston Salem. I put olive oil on the crust with some crushed garlic, added tomatoes, onion, green pepper and sprinkled oregano, basil and crushed red pepper to it. Yum!

Oregano can be grown in your yard very easily. Or, for an even more instant use, you can used the dried kind. There are many benefits to using spices, as I talked about last time.

Antioxidants in Oregano:

According to one of my new favorite websites, www.spicesforhealth.com, oregano has a lot of health benefits. I consider myself pretty unbiased, and actually call myself a skeptic, therefore I must tell you that McCormick made the site, introduced me to it and also sent me free samples of dried spices. That is my disclaimer!

However, I do think (and have said before) that herbs and spices are an awesome way to get extra cancer fighting phytochemicals into your body!

Of all the dried herbs, oregano has one of the highest antioxidant levels. Just one teaspoon of dried oregano leaves has as many antioxidants as three ounces of almonds and ½ cup of chopped asparagus.

Imagine if you had 1/2 cup of asparagus topped with almonds and a teaspoon of oregano. Who knows if it would taste good, but that would be one heck of a cancer fighting vegetable dish!!

The active compound in oregano that appears to have the strong antioxidant activity is Rosmarinic acid. Many of the studies on oregano have focused on the antimicrobial properties that help fight the growth of bacteria and parasites.

Because of the high antioxidant level of oregano, researchers are continuing to explore the use of oregano in various food applications to inhibit bacterial growth. One lab study examined the antimicrobial effects of oregano on the bacteria associated with ulcers.

Adding Oregano to Your Foods:

Here are some easy ways you can enjoy more antioxidant-rich oregano:

On a grilled cheese sandwich with sliced mozzarella cheese, sliced tomato and ¼ teaspoon Oregano Leaves.
Sprinkle sautéed cherry or grape tomatoes with Oregano Leaves, Garlic Powder, salt and pepper to taste.
Perk up frozen pizza by sprinkling Oregano Leaves over pizza right from the oven.

Recipe:

Here is a recipe I'm going to try this weekend called Smashed Potatoes:

Ingredients:

8 small new potatoes, unpeeled
4 Tablespoons olive or canola at room temperature (or less)
1/2 teaspoon dried oregano, crushed between your palms (or your favorite herb)
3 cloves minced garlic or 1/4 teaspoon garlic powder or
salt and pepper ground black pepper
1/8 cup grated Parmesan cheese
1 Tablespoon minced chives
paprika

Preparation:

Boil unpeeled potatoes in salted water until tender. Let cool until you can handle them.
Line a rimmed baking sheet with non-stick foil. Place each potato on the baking sheet, cut them open and smash to 1-inch thickness with the bottom of a glass or coffee mug.
Spread the oil evenly over the tops of the smashed potatoes
Sprinkle with oregano, garlic, salt, pepper, Parmesan cheese, chives, and paprika. (At this point, the potatoes may be covered and refrigerated for 1 day.)
Preheat oven to 450 F. Bake smashed potatoes for 15 to 20 minutes until browned. (If made ahead, remove from refrigerator, uncover, and bake for 20 to 30 minutes.)

Serves 8!

I'll let you know how the recipe is in my next post!

Happy Chinese New Year this weekend!!
- Julie

Add More Spice: Get More Cancer Fighting Phytochemicals!

2010-02-01T13:25:57Z

Phytochemicals are Cancer Fighters!

As a reminder, phytochemicals are naturally occurring plant chemicals that provide plants with color, smell and flavor. Once we eat those phytochemicals, research shows they can influence the chemical processes inside our bodies in many different beneficial ways.

I have talked about phytochemicals many times in previous posts including:

Cranberries
Blueberries
Okra
Sweet Potatoes
Whole Grains
Antioxidants
Acai Berries
Super Foods
Immunity
Soy Foods and Phytoestrogens
Beans and Legumes
Flax
Curry

More Plant Foods - Spices!

Phytochemicals are what makes a plant based diet so healthy. The more phytochemicals you can get in a day, the better! You get these chemicals ONLY from minimally processed plant foods.

Spices are a great way to boost your phytochemical intake. The great thing about spices is that they can also add flavor to your food and help you cut back on the amount of salt, sugar and fat.

I heard on the radio yesterday that the average American eats just over 100 POUNDS of sugar every year. Yikes! That ends up as 22 teaspoons of sugar a day. Anything that helps cut down on that is good!

Super Swaps

Here are some ideas on how you can swap out the unhealthy, cancer promoting flavorings for more healthy, cancer preventing spices.

sprinkle 1/4 teasopoon of oregano leaves instead of 1/4 teaspoon of salt (this will save you 575mg of sodium and add as many antioxidants as 1.5 cups of spinach).
use 1/4 teaspoon of ground cinnamon in place of 1 tablespoon brown sugar (this will save 12g of sugar, 45 calories and add antioxidans comparable to 1/4 cup of raspberries).
beat 1/8 teaspoon of thyme into 2 eggs before scrambling
add oregano and tomato to a grilled cheese sandwich (broil it open-face to save 100 calories by not pan frying it in butter)
shake thyme, rosemary and oregano on baked chicken or roased vegetables.

This month, I will continue to focus on spices. I think they are very underutilized, they're great sources of flavor and one of the easiest ways to add phytochemicals to your day!

If you want more information on the swaps, check out www.spicesforhealth.com. It's a website by McCormick (maker of spices) with lots of great swap ideas and information on antioxidants in spices.

Check it out!
- Julie