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Gratefully Well

Happy Thanksgiving to Everyone! I have so much to be thankful for, and I'm sure you do too. Did you know that research has shown that being grateful can improve your health?

Check out this information from a physician who is located in the Triad, NC. If you enjoy the information, stay tuned because he is going to do a seminar for us in the near future! Great Fully Well

Cranberry Recipe

I just finished making these last night and stirred in the ginger this morning. They are very tasty!! I hope you enjoy them!

Citrus Ginger Cranberries

Ingredients:

1. 2 12-ounce bags cranberries
2. 1 1/2 cups sugar
3. 1 cup orange juice
4. 1 cup water
5. 1 tablespoon grated orange peel
6. 1 teaspoon ground ginger
7. 1/2 cup (about 2 ounces) minced crystallized ginger
   

Preparation:

1. Combine first 6 ingredients in heavy medium saucepan.
2. Bring to boil, stirring until sugar dissolves.
3. Boil until cranberries pop, stirring occasionally, about 5 minutes.
4. Cool (I let it cool overnight).
5. Mix in crystallized ginger. (Can be prepared 3 days ahead. Cover and refrigerate).
   

Nutrition Benefits of Cranberries!

Cranberries, as well as blueberries have many cancer fighting properties. According to the American Institute for Cancer Research not only are cranberries a good source of fiber and vitamin C, they have many different cancer fighting phytochemicals!

Phytochemicals in Cranberries

For those of you who need a reminder, phytochemicals are the "cancer fighting" chemicals in plants that help our bodies fight disease and keep our immune systems strong. There are more than 900 different types and each plant food has a unique combination of phytochemicals along with vitamins and minerals.

Cranberries contains many different phytochemicals including:

• Catechins
• Triterpenoids
• Quinic Acid
• Hippuric Acid
• Anthocyanins

Results from a 2007 study published in the Journal of Nutrition showed that extracts from cranberries slow the growth of breast, colon, prostate, lung, and other tumors, as do other components identified in the fruit (flavonols, proanthocyanidin oligomers, and triterpenoids).

Keep in mind that this study was done in a lab, not in humans so further research is needed to know for sure how this interacts with an active tumor. However, there is certainly no risk in adding more cranberries to your diet!

This study also reported that the unique combination of phytochemicals found in cranberry fruit may produce synergistic health benefits. Possible cancer fighting mechanisms of action by cranberry phytochemicals include:

• death of tumor cells
• reduced spreading of prostate tumor
• anti inflammatory activities

So eat up!!
- Julie

I bet quite a few of you have been wondering what's up with quinoa (prounounced "Keen-Wah"). Quinoa has become popular over the last few years because it has more protein than any other member of the grain family. In fact, it can contain up to 50% more protein than common grains and is higher in many other nutrients as well!

Quinoa: Whole Grain or Not?

Interestingly, quinoa is considered a "pseudograin".  Pseudograins, like aramanth, flaxseed and buckwheat, are technically not grains as they come from a broad leaf plant.  Our more familiar wheat, corn, rice and oat grains come from a grass plant.

Quinoa is actually a fruit! However, nutritionists still consider it a grain and in its unprocessed form is considered a whole grain.

Nutrient Profile of Quinoa

There are many different varieties of this grain including white, sweet, red and black. Although different varieties will have slightly different nutrition, they are all a great source of protein at over 8g per cooked cup, which is 16% of the daily value!

Quinoa also contains:

• Saponins (a phytochemical)
• 15% of the daily value for Iron
• 5 g fiber per cooked cup
• 30% of daily value for magnesium
• 28% of daily value for phosphorus
• 58% of daily value for manganese
• 18% of daily value for folate
  
• > 10% of daily value for thiamin, riboflavin, vitamin b6, zinc and copper

Cancer Dietitian's Favorite Quinoa Recipe:

This is my favorite Quinoa recipe. I must admit, I got it from Whole Foods! You can alter the ingredients however you want!

Quinoa Salad:
Serves 4 to 6

Ingredients
1 cup cooked corn
1 1/2 cups cooked and chilled quinoa
1 15-ounce can black beans, drained and rinsed
1 cup sliced jicama

(if you don't know what this is, ask your produce person! You will need to cut off the skin before slicing it, and it adds a great crunch!)

1/2 cup walnut halves & pieces, toasted

(or not toasted)

2/3 cup Feta cheese crumbles 

(if you like feta; I personally leave this out)

1/2 cup roasted red peppers, sliced

(check the pickled section)

Chipotle Ranch dressing

(I buy the 365 brand; it complements the other ingredients and renders a great flavor!)

3 cups washed and dried spinach

Instructions:
To prepare corn, take 2 ears corn, grilled in husk, then cut free from cob (sometimes I just heat frozen corn!)
To prepare quinoa, boil with 2:1 water to quinoa, just like rice

Gently toss corn, cooked quinoa, black beans, jicama, walnuts, feta cheese and roasted peppers together with about 2/3 cup dressing in a large bowl. Arrange spinach on a large platter and top with quinoa mixture.

Enjoy!! Next article I will have more on quinoa and how you can use it in your existing recipes!

- Julie

Click here to see the first two Cancer Prevention Tips for Women!

3. Get Screened!!

I cannot say enough about the importance of screening. For example, colorectal cancer is considered THE MOST PREVENTABLE CANCER because a screening colonoscopy can usually find a pre-cancerous polyp before it turns into cancer. Unfortunately, many women are not getting this important screening. 

Here is a list of screenings for various cancers and when women should get them:

• Breast Cancer - All women should do monthly self breast exams. Starting at age 40, get your annual mammogram and clinical breast exam. If a woman is at very high risk (due to genetic risk or family history), she may need an annual MRI.
  
• Cervical Cancer - By the age of 21, all women should have annual Pap tests. Consider getting the HPV vaccine.
  
• Colorectal Cancer - Have a screening colonoscopy at least every 10 years. Depending on family history and polyp risk, women may need to be screened every 5 years.
  
• Oral Cancer - Have an oral cancer screening by your dentist every year.
• Skin Cancer - Have a whole body skin check by a doctor every year.
  

Cancer Prevention Recipe: Spicy Chicken over Potatoes

Here is a recipe that I made this week. It was surprisingly good! Of course, you can made any additions and subtractions to fit your taste. I had fresh jalapenos from my garden, so I went ahead and used them. Yum!

Ingredients:

• red potatoes (enough for 3-4 people)
• 1 head of broccoli
• 1 pound of chicken breast or tenderloin
• cooking spray
  
• salt
• pepper
• 2 jalapeno peppers
• non-fat plain yogurt
• Dijon mustard

Directions:

1. Carefully dice jalapeno peppers (I have to wear gloves to cut them or else I can't wear my contact lenses for 3 days!)
   
2. Wash potatoes, pierce multiple times with fork and put in microwave for 8 minutes (or bake, which takes much longer!).
3. Bake chicken in the oven (or toaster oven) at 350 degrees. I coat the pan with cooking spray and sprinkle salt and pepper on both sides of chicken. Cook until done (tenderloins will take less time than chicken breast).
   
4. While potatoes and chicken are cooking, cut broccoli into bite size pieces. Steam broccoli in a steamer, stir fry pan or microwave.
5. Once chicken is cooked, cut it into small bits, add enough yogurt to coat chicken, add Dijon mustard to taste and mix in diced jalapenos. (I probably used 1 cup of yogurt and 1/4 cup of mustard).
6. Serve in a bowl with potatoes cut open on the bottom, covered with chicken mixture and topped with broccoli.

This was great the next day for lunch too! Just heat up all 3 parts and serve as leftovers.

Enjoy!
- Julie

Sweet Potatoes and Yams

Sweet, Savory, and Healthy....who ever thought that would be a combination!  The sweet potato is something that should not just be eaten during the holidays piled with sugar and marshmallows!

Sweet potatoes come in different varieties. Skin and flesh colors range from cream all the way to a dark pink or purple.  As usual, the darker the color the more nutrients! in this case, the darker varieties have more cancer fighting carotenoids (FYI, there are more than 600 different carotenoids!). 

Don't be confused between sweet potatoes and yams. Yams are a total different type of vegetable and have different nutritional value.  In the American grocery store, the "yam" refers to the soft variety of sweet potato. At an international store, you might find the real yam.

One of the World's Healthiest Foods!

Sweet potatoes are an excellent source of vitamin A in the form of beta-carotene, a very good source of vitamin C, and a good source of potassium, vitamin B6 (pyridoxine), iron, manganese, lutein, zeaxanthin and copper. They are on the Worlds Healthiest Foods list, so make sure they are on your shopping list! 

One of the best things about this vegetable is that for a medium sized potato (5 in. long and 2 in. diameter), it's only about 95 calories, not to mention all the vitamins, minerals, and phytochemicals it has too.  Don't forget to eat the skin with these, as it has three times the amount of nutrients compared to the flesh.

Here's a recipe to get you started! Put them in the oven and do 45 minutes of exercise, then come back and finish the recipe!


Stuffed Baked Sweet Potatoes with Pecans
(from http://allrecipes.com )

Serve it with a salad and some chicken or black beans, and you have a healthy dinner!

Ingredients

• 6 medium sweet potatoes, washed and scrubbed
• 2 tablespoons margarine, softened
• 1 (8 ounce) can crushed pineapple, drained
• 1/2 cup pecans, chopped

 
Directions

1. Preheat oven to 375 degrees F (190 degrees C).
2. Arrange the sweet potatoes on a baking sheet, and bake in preheated oven for 1 hour.
3. Cut a slit into the top of each potato.  Make sure you protect your fingers; the potatoes will be hot! Carefully scoop out the pulp from the potato, leaving the skins intact; place the potato in a large bowl. Add the margarine and pineapple to the potato and stir together. Stuff the potato mixture back into the reserved potato skins. Sprinkle the pecans over each potato.
4. Return the stuffed potato skins to the oven; bake another 12 minutes.
   

In the next post, you'll find more recipes as well as information on buying and storing these nutrition powerhouses! Thanks to my nutrition intern, Maria for the content on the sweet potato posts. I definitely needed some new inspiration!

- Julie

 

Should I Juice or Not?
Juicing can be a great way to get in fresh vegetables and fruits, especially for people who cannot eat a lot of fiber because of surgery.The only drawback to juicing is that you lose the benefit of the pulp that the juicer removes.

For most of us who have not had bowel surgeries or other GI problems requiring a low residue diet, I recommend blending if possible. However, blending a carrot sometimes doesn't taste so good!

A nice resolution to this problem is to use a juicer, drink the juice and then cook with the pulp!

Cooking With the Pulp

• Carrot and apple pulp muffins are a delicious way in which to use the juicer pulp to create a tasty treat.
  
• Soft fruits often leave a wetter pulp than hard produce such as carrots or apples and so the flavor left in the pulp is often more intense. These soft fruits such as the various forms of berries, grape etc can be easily mixed with a little water and frozen to make a Popsicle.
  
• Soft fruit pulp is also great for adding into your own home made ice creams and sorbets or for using as dessert toppings.
• Freeze the pulp in a container / freezer bag until you are ready to use it.
• You can use vegetable and fruit pulp in 'layered' recipes such as vegetable lasagna.

What Kind of Juicer Should I Get?
Here is a question I recently received: "I'm thinking of buying a juicer but not sure what name I should buy or where?  What features should I look for?"

Here's my disclaimer... I am not a juicer! But it is starting to sound more interesting the more i read! For the most part, you need to make sure that the juicer you buy can juice the type of food you plan to use.

For example, are you going to juice just oranges and other citrus fruits, or do you want to juice vegetables like carrots and spinach as well?

Other than that, you will be choosing based on price. It's like choosing a blender, the more expensive ones will probably be more efficient, but some of the less expensive ones work just fine.

If you have tips on purchasing a juicer, be sure to comment on this post and share with others!

Here are some recipes for those who are interested in starting to juice. I got them from the Dana Farber Cancer Center's nutrition website!

Carrot Tonic
4 carrots
1 beet
1/2 apple
6 leaves of Swiss chard
Put all ingredients through a juicer. Drink and enjoy!
Makes two servings.

[PER 1/4 cup serving: Calories 60; protein 2 g; carbohydrate 14 g; total fat 0 g; cholesterol 0 mg; sodium 153 mg; fiber 4 g.]

Carrot Lemon Breeze
4 medium carrots
1/2 medium lemon
1/4 lime (optional)
1 Asian pear or an apple
1 small 2-inch wedge red cabbage
1-inch round piece fresh ginger
Put all ingredients through a juicer. Drink and enjoy!
Makes two to three servings.

[PER 1/4 cup serving: Calories 60; protein 1 g; carbohydrate 15 g; total fat 0 g; cholesterol 0 mg; sodium 0 mg, fiber 4 g.]

Enjoy!
- Julie

Oftentimes, the biggest barrier to healthy eating is time and lack of planning ahead. Microwaves are great cooking tools that make dinner QUICK! However, many of the traditional "microwave meals" aren't so healthy.

Most commercially sold microwave meals are loaded with sodium, chemicals as preservatives and fat. And rarely do they include fresh and colorful vegetables!

As an alternative, there are many things that you might not realize can function as healthy and convenient microwave meals. Here is one that I used the other day:

• one can of low-sodium vegetable soup
• one can of Eden brand rice and beans (Eden is a low sodium brand)
  
• one sweet potato.
  

I actually microwaved the soup, and ate it while microwaving the rice and beans. Then I added roasted peanuts and a little cheese to the rice and beans and ate that while microwaving a fresh sweet potato.

If it's a good, fresh sweet potato then you don't need to top it with anything. To give a bland one a little flavor, sprinkle it with olive oil and brown sugar. That's it!!

Ideas for healthy microwave meals include:

• minestrone soup, a 100 calorie bag of popcorn and an apple
• a steamfresh bag of veggies (get ones with no added flavorings!) with a can of Eden rice and beans
• Vegetarian chili over a potato

I would be interested to hear what other readers eat for quick and healthy meals cooked in the microwave!

I'll put a plug in here for one of my very favorite cookbooks: Zonya's "Lickety Split Meals for Health Conscious People on the Go!". She has an entire section for "5 Minute Meals" that will give you even more healthy and fresh quick meal ideas!

Stay tuned for the next post: Exercise in 3 Minutes! I can't wait to hear about your microwave ideas!
- Julie

"Why bother eating whole grains anyway? White bread and white rice are so good. Whole wheat bread, brown rice and whole grain pasta can be so bitter and gritty, yuck! "

That is the argument I hear often! Most people really want to eat white grains and still get the benefit of whole grains!

What is a Whole Grain?
The term "whole grain" means that all three parts of the grain (germ, bran and endosperm) are included. Refined, or "white" grains usually have the bran and germ removed, leaving only the starchy endosperm.

Whole-grain foods include wheat breads, rolls, pasta and cereals, oatmeal, popcorn, wild rice, corn tortillas, corn, kasha (roasted buckwheat), couscous and tabouleh (bulghur wheat).

The bottom line on whole grains is that they are downright better for your health! They are better for your colon, your immune system, and reduce your risk for chronic disease.

Studies consistently find that whole grains are more protective than refined grains in the prevention of chronic disease. Evidence also shows that foods containing dietary fiber, like whole grains, can decrease your risk of developing colorectal cancer.

Also, for those interested in losing weight or preventing weight gain, limiting energy dense foods and eating a predominantly plant-based diet rich in vegetables, fruits, whole grains and beans can help with weight maintenance and may decrease your risk of developing cancer.

What's in a Whole Grain?

What is in whole grains that are so good for you? Here is a short list of the nutrients that make whole grains so beneficial:

• iron
  
• thiamin
  
• niacin
  
• riboflavin
  
• vitamins
  
• trace minerals
  

They also include a variety of phytochemicals. Phytochemicals protect cells from the types of damage that may lead to cancer. The following are found in whole grains:

• phenolic acids
  
• lignans
  
• phytic acid
• phytoestrogens
• antioxidants
• saponins
  

Grains are also rich sources of oligosaccharides and resistant starch, carbohydrates that function like dietary fiber and enhance the intestinal environment to help improve immune function.

All the reasoning in the world is not going to make a whole grain taste like a white grain though! My advice to you is to slowly add whole grains in. You CAN change your taste buds so that you start to like the whole grains... it just takes time!

Try this recipe as a quick, easy and tasty way to include a whole grain this week!

Whole Grain Recipe: Spinach and Chicken Couscous

This is a one dish meal! I made it last night and we very much enjoyed it!

Ingredients:

• 2 cups cooked, chopped chicken (I used leftover baked chicken that I had made the night before)
• 5 cups fresh spinach (mine was from the garden!)
• 1/4 cup chopped walnuts or pecans
• 1 cup whole wheat couscous (most couscous is white grains, so make sure you find the whole grain)
  
• 1/2 cup sliced fresh basil

Instructions:

1. Follow directions for cooking couscous.
2. While couscous is cooking, spray a pan with cooking spray and cook chopped nuts in pan for 3-5 minutes until toasted
3. remove nuts from pan, add chicken and spinach and cook until spinach is wilted (3-5 minutes)
4. Add nuts, basil and couscous to chicken and spinach.
   
5. Salt as needed, stir and serve! 

I hope you enjoy it!
- Julie

Party Strategies for a Healthy Holiday!

Many times good intentions can be sabotaged in party situations. With so many temptations, a busy schedule and well intentioned "food pushers", it's hard to make your intentions a reality.

While attending parties this holiday, here are some tips for making sure that you maintain your healthy lifestyle no matter where you are!

• Eat a healthy snack before you go such as fruit, soup, cereal, yogurt or string cheese. The last thing you need is to be starving and surrounded by convenient junk food!
  
• Limit Alcohol. Enjoy 1 drink if you must and then switch to diet soda or water. Alcohol carries a lot of calories with it that you don't realize you're having.
  
• Have a stick of gum to chew after eating. This will keep your mouth busy so that you don't feel like shoving more food in!
  
• Socialize away from the food. Just being around the food makes you more likely to grab something here and there
  
• Avoid the "food-pusher" and plan how to say "No Thank You". You know the food-pushers! They are the ones that walk around making sure that every dish is empty and that nothing is left behind. They have good intentions but sometimes don't know how to deal with a nicely worded "no thank you"!
  

3 Fool Proof Ways to Say "No Thanks" Politely:

1. Distract them by providing them with an alternative. For example, if they are offering you punch say "No thank you, but I could really use a water". This gives them an option to serve you something without you having to eat or drink something you don't really want to.
2. Compliment how the food looks. Say something like "I'm really not hungry right now, but that looks very good!".
3. Ask for the recipe. A great way to make the host feel good without having to eat or drink the food item is by asking for the recipe. Say "I don't need any right now, but I would love to have the recipe!".

Holiday Punch Recipe

Here's a simple way to make some great tasting punch for the holidays without too many calories. Simply adjust the volume to the number of guests you have. It can be made in individual glasses or in a bowl.

Ingredients:

• Juice (My favorite is pomegranate or black current juice)
• Lemon or Lime Seltzer Water
• Lime Wedges

Pour the seltzer water and add just enough juice to provide flavor. Garnish the glasses with lime wedges. I think I probably do 3 parts seltzer water to 1 part juice. It can be adjusted to your taste!

Happy Holidays!
- Julie

Holiday Tips and Recipes Part I covered the first 5 of my 10 survival tips for the holidays and gave you my favorite holiday mashed potato recipe.

Here are the final 5 Survival Tips for the Holidays and my favorite kale recipe!

6. 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. Many cities have Turkey Trot's on Thanksgiving and holiday themed events during December. Also remember to take a walk before and after big meals and be physically active every day!

7. Don't plan on dieting after the New Year.  Anticipation of food restriction sets you up for binge-type eating over the holidays.  Plan to continue your healthy eating through into the new year! Don't "save" healthy eating for next year.

8. 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.

9. 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.

10. Enjoy the company! Although food can be a big part of the season, it doesn't have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter, celebrate and give thanks.

 
BOTTOM LINE:
Remember balance and moderation.  It's OK to eat too much once in a while. Just relax and remember what it is about the holidays that is special to you.

Holiday Recipe:
This is the second recipe I will be bringing for Thanksgiving this year. Trust me, it's EASY! It's also great because you can cook it ahead of time, reheat in the microwave and tastes great!

Tasty Kale
(For other tips on cooking kale and other vegetables, check out Vegetables Made Easy)
 
Ingredients:

• 1-2 bunches of Kale
• 1 medium Onion
• Canola Oil
• Water
  
• Salt

Instructions:

1. Rinse and dice onion.
2. Rinse kale and cut into strips (lengthwise across the leave and stem)
   
3. Place oil in a pan with onions and turn on medium high. (Use as much oil as you need to cook the onions).
4. Let the onions cook in the oil until they begin to turn transparent.
5. Add the kale to the pan stirring until onions, oil and kale are mixed.
6. Let cook for 1 minute.
7. Add enough water to coat the bottom of the pan.
8. Cover and let steam. Add water if it dries up.
9. Cook for 12-15 minutes or until kale is tender to eat.
10. Add salt to taste.
11. Eat immediately, keep warm covered in oven or refrigerate until reheated before eating.

Have a Happy Thanksgiving!!
- Julie

This question regarding soy foods and breast cancer is one that I get often when talking with groups or individuals. Although numerous studies claim positive effects of soy foods on cancer risk, other studies have found no effects, or unwanted effects.

It was just last week I spoke to a breast cancer survivor who was told by her oncologist to avoid soy foods. She described to me her difficulty as she was avoiding all products with any form of soy, including soybean oil!

Phytoestrogens in Soy

When health professionals talk about soy foods in relation to breast, ovarian or endometrial cancer, it is the phytoestrogens in the soy that we are talking about. Phytoestrogen refers to the phytochemicals in soy that appear similar to human estrogen in chemical structure.

In this survivor's case, she was avoiding all forms of soy. However, the active phytoestrogens that are in question are mostly concentrated in the highly processed soy supplements, such as soy protein isolate, isoflavone-rich soy extracts, or isoflavone capsules and not in soybean oil or "natural" versions of soy, like tofu, soymilk or soybeans.

In questions like this where research has not provided a clear conclusion, it is important to evaluate 3 things. First, understand the facts and what we know for sure. Second, understand the current theories. Third, you get to decide what is best for YOU!

In Part I we will cover the first of these three. The final two things will be discussed in Part II.

1. Understand the Facts.
   

First off, it is important to know that there are many more significant factors that can increase risk of breast cancer than eating soy foods. The most significant risk factors for breast cancer when it comes to lifestyle include:

• being overweight or obese
  
• taking hormones after menopause
• smoking
• excessive alcohol intake

In part II of "Do Soy Foods Cause or Prevent Breast Cancer?", we will discuss current theories and recommendations and guide you in making your personal choice.

If you want more information before Part II comes out, be sure to review these two posts I wrote earlier this year:

Soy Foods and Cancer
Soy Foods and Cancer - RECIPE!

- Julie