One easy way to celebrate a mom is to cook her a delicious meal. Try these three recipes to warm her heart AND help her reduce her risk of cancer. They are all packed full of vegetables, fiber and cancer-fighting nutrients, and just to be sure they taste good, they have all been prepared and tasted by yours truly!

Want to make her a healthy brunch?

Cook up these delicious Cherry Pecan Bran Muffins from Whole Foods Market. Serve aside an Egg & Veggie Scramble, using any veggies she likes, and fresh fruit.

Got a mom who is vegetarian or a fan of Mexican food?

Try serving up these Black Bean & Vegetable Wraps topped with homemade Avocado Salsa. This is one of my favorite meals to cook for friends and the leftovers are even better. Just remember to put one avocado seed in the salsa when you store it to keep the avocado from turning brown!

Does mom have more decadent taste?

I first tried both of these recipes about 10 years ago and they are still two of my “go-to” recipes for special occasions. Impress her with Broiled (or grilled) Salmon with Mustard Dill Sauce, or if mom is more of a beef lover, I highly recommend this Filet in Port Wine Glaze. Serve up either with Roasted Asparagus or Roasted Brussels Sprouts. Add a fiber-packed salad, baked potato or baked sweet potato depending on her tastes. You can reduce the fat in the mustard dill sauce by substituting half and half or 2% milk for the cream, but on a special occasion like Mother’s Day, why not indulge just a bit?

Friday evening’s speaker was Colleen Doyle, a fellow RD and Director of Nutrition & Physical Activity for the American Cancer Society, who announced the ACS’s new Healthy Living Guidelines for Cancer Survivors.

The guidelines were not rocket science for most of us – eat right, exercise, and stay at a healthy weight. We have known for a long time that these lifestyle choices have been helpful in reducing cancer risk among people who’ve never had cancer.

So, what’s the news?

What we know now is that this same advice may help reduce the risk of cancer coming back for those who have already had cancer. Here are the details:

Achieve and Maintain a Healthy Weight

For breast, prostate and colon cancer survivors, being overweight is linked to an increased risk of recurrence and decreased survival rates. If you fall into one of these groups, getting to a healthy weight is one of the most important steps in lowering your risk of the cancer coming back.

My suggestions:

• Cut out foods that provide calories and fill you up, but contain no cancer-fighting nutrients. If you need to lose weight, cut back on desserts, sodas, fried foods, candy, white bread, and alcohol.
• Choose beverages with zero calories. Water, unsweetened tea, club soda and black coffee are good choices.
• Eat at least five different fruits and/or vegetables daily. Fruits and veggies are low in calories and rich in cancer fighting nutrients.
• Get moving. Increasing activity burns calories to control weight.
• Schedule an appointment with a Registered Dietitian. Dietitians can review your lifestyle and medical history to create an individualized plan unique for you.

Be Active on a Regular Basis

Research has shown that being active not only controls weight, but improves your quality of life after having cancer.

What’s new? Now we know that physical activity after cancer diagnosis is also associated with a lower risk of the cancer coming back and improved survival among those who have had breast, colon, prostate, and ovarian cancer.

How much exercise do you need?

The American Cancer Society and the American College of Sports Medicine recommend at least 150 minutes per week, and to include strength training exercises at least 2 days per week. If you haven’t exercised recently, talk with your doctor before you begin.

Fill at least 2/3 – 3/4 of your plate with vegetables, fruits, and whole grains

What you eat may affect risk for recurrence and overall survival if you have had cancer. The majority of the research in this area has focused on breast cancer survivors, but now there is more research showing that eating well is helpful for colon and prostate cancer survivors as well.

Despite there not being enough research in this area for other types of cancer, I truly believe this is one thing every single cancer survivor can do that will not hurt, and can only help, no matter what type of cancer you have had.

There’s not one magical food, or even one food group, that reduces cancer risk, but rather the combination of many cancer fighting nutrients coming from a variety of foods that work together to provide the best protection. Try eating a diet that:

• Is rich in fruits, vegetables and, whole grains.
• Includes fish and poultry instead of pork, beef and processed meats (such as hot dogs, pepperoni, sausage).
• Includes low-fat dairy products.
• Includes nuts and olive oil instead of butter or trans fats (found in packaged, processed snack foods).

Not sure where to start? Ask your cancer center how to see a Registered Dietitian who can help guide you!

About two years ago (or maybe longer, as time has a way of passing by quickly), I discovered Greek yogurt and it changed my entire relationship with this food of the gods. For those of you who love it, you understand what I mean. And for those of you who have yet to discover its richness, read on…

According to a recent Wall Street Journal article, annual sales five years ago amounted to a mere $60 million. Today, Greek yogurt represents nearly $1.7 billion in sales in the U.S. every year.

Why all the buzz?

For those who have yet to try it, Greek yogurt is rich, creamy AND good for you. Whether you buy the 2% fat variety or the nonfat, Greek yogurt retains its thick consistency, made by straining the yogurt to remove more of the liquid whey.

And along with this thick, creamy texture comes two to three times the amount of protein of traditional yogurts and typically, less sugar – which makes the product an excellent choice for anyone going through cancer treatment. The texture also makes it a great low-fat, high protein substitute for sour cream in baking, sauces, dressings and dips.

Greek yogurt does contain live cultures – or probiotics – part of what has given yogurt its reputation as a health food. Some brands contain more than others and the flavor varies from brand to brand as with any other yogurt. My advice? Buy one of each brand and do your own taste test.
The price point is higher than traditional yogurts sold here; however, many yogurts have loads of sugar and artificial colors and flavors that allow companies to sell it at a lower price point. You likely won’t see Greek yogurt as a 10 for $10 value – this is a choice of quality over quantity.

So how do I eat it?

The most simple answer is – as with any yogurt – find a spoon, stir and dig in. You can buy fruit-flavored Greek yogurt, but my personal preference is the 2% plain variety topped with my own fresh fruit and a ¼ cup of granola for more fiber and flavor – as a breakfast in the morning or a snack throughout the day.

My March issue of Health magazine had three recipes for dips made with Greek yogurt that I’m going to give a whirl. Serve these up for a snack with baked pita chips or raw veggies for a healthy treat. Avocados and walnuts are rich in healthy fats, yogurt provides protein and probiotics and the garlic, cumin and mint all have their own unique cancer-fighting properties!

Avocado, Mint and Yogurt Dip

1 avocado, peeled, pitted, and cut into chunks

1 cup plain 2% Greek yogurt

1 tsp fresh lime juice

½ tsp Kosher salt

¼ cup sliced fresh mint leaves, divided

1 tbsp extra virgin olive oil

Mash avocado, yogurt, lime juice and salt until creamy. Fold in 3 tbsp mint, drizzle with oil then top with remaining mint.

Cucumber Walnut Dip

1 tbsp extra virgin olive oil

1 tsp cumin seeds

1 clove garlic, minced

½ cup quartered, seeded sliced cucumber

¼ cup plus 2 tbsp finely chopped walnuts

1 tbsp fresh lemon juice

1 cup plain 2% yogurt

½ tsp Kosher salt

¼ tsp black pepper

Heat oil over medium heat; add cumin and garlic. Cook, stirring, for 1 minute until fragrant; set aside to cool. Stir together cucumber, ¼ c. walnuts, lemon juice, yogurt, salt and pepper. Stir in cumin oil (cooled) and top with walnuts.

Cancer treatment is a different experience for every single person. Yes, common side effects do exist, but each person has a different genetic makeup and metabolism, thus a unique response. And when it comes to what you should and should not eat, or what foods you can or cannot tolerate, no two cases are alike.

What are the most common myths I’ve heard?

Everyone loses weight on chemo.

Unfortunately, depending on your treatment regimen, this isn’t always the case, and some people actually GAIN weight during cancer treatment. Why does weight gain happen?

• Steroids
• Fatigue leading to less activity
• Snacking more to keep nausea under control
• Stress eating

The best approach? Talk with the dietitian at your cancer center to get an idea of adjustments you should make in your meals and snacks based on your individual treatment plan.

If I’m overweight, it’s safe for me to lose weight during chemo.

I’ve talked with many patients who are excited that there is a positive in finding out they have to take chemo – weight loss. Unfortunately, weight loss that occurs during cancer treatment is often not just fat, but muscle loss as well. Loss of muscle will make you weaker, and may affect your body’s ability to recover from treatments – NOT a good type of weight loss. If you are overweight when starting treatment, talk with your physician or dietitian before trying to lose weight during chemo.

I can eat whatever I want during cancer treatment, as long as I maintain my weight.

No one is going to play food police in the chemo room; however, if you want to get the best results from your treatment, eating well is vital. Since cancer treatments often reduce appetite, you will probably eat less. Because you are eating less, you want every single bite you put into your body to be full of good nutrition.

Think of food as fuel right now. You wouldn’t put poor quality gasoline in your car and expect it to perform well, so why would you do that to your own body when fighting cancer? Aim for protein at each meal from lean meat, fish, poultry, eggs, cheese, yogurt, peanut butter and beans, then fill the rest of your plate with cancer fighting fruits, vegetables and healthy fats from olive oil, avocados and nuts.

Specific foods will help keep my blood counts high during treatment.

Although there are many theories on foods that help with blood counts, there is no good research to support eating loads of one food to keep your white count normal. Try eating fruits and vegetables rich in cancer fighting nutrients along with protein (see above) at small meals 5-6 times per day.

If I don’t feel like eating, it’s fine to just skip a meal or two.

Unless you absolutely cannot keep food down due to nausea, skipping meals is never a good idea. (And if you are that sick, you need to call the nurse at your clinic!) Even if you aren’t hungry, try to take a few bites, then wait an hour and try a few more bites. If you don’t want solid food, try drinking a high calorie, protein-rich shake or smoothie in place of a meal.

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So we’ve all heard it said that breakfast is the most important meal of the day. But if you are in the midst of cancer treatment or a cancer survivor does this still ring true? Now more than ever, breakfast is critical. After a long night of fasting, the body needs fuel to get in gear – both for physical labor by the body AND mental work by the brain. Starting your day without breakfast is like driving your car on empty – it won’t get you far. I know what you may be thinking.

What if I’m not hungry in the morning? How can I eat if I’m nauseous? What if I have to take morning medications on an empty stomach? What if I don’t have the energy to get out of bed and cook something? Isn’t skipping breakfast a great way to cut calories for weight loss? No matter what time you wake up in the morning, make an effort to eat something. Breakfast does not need to be made of traditional breakfast foods – sometimes we just need to eat whatever sounds good.

If breakfast is a challenge for you, consider these suggestions:

If you aren’t hungry:

• Stop late night eating. Do you find yourself raiding the refrigerator during late night TV or during periods of insomnia? Find another distraction aside from food, such as a movie, crossword puzzle, a book or the web.
• Eat no later than 3 hours before bedtime. The 3 hour cut-off time is a good rule to follow, especially if you suffer from acid reflux/heart burn or nausea at night.
• Eat a light breakfast. Even just 100-200 calories will help jump start your day. Try a small cup of Greek vanilla yogurt with fresh berries or peaches, or a slice of wheat toast with peanut butter.

If you are nauseous:

• Take your medication. Take the nausea medication you have been prescribed. If you find it’s not working, talk with your physician or nurse about other options.
• Try bland, starchy foods. Plain toast, a bagel, saltine crackers or dry cereal may help.
• Try ginger. Ginger ale or ginger tea can be helpful for some people.

If you take medications in the morning:

• Talk with your physician or pharmacist about how to time all your medications appropriately with meal times.
• Read prescription medication labels to identify possible food-drug interactions. Grapefruit is one breakfast food that commonly interacts with many medications.

If you have no energy:

• Stock up easy to eat protein-rich foods in the house. Yogurt, cereals, nutrition shakes, granola bars, nuts, cheese or peanut butter on toast, fresh fruit and milk all require little prep work!
• Ask a friend or family member for help in the morning. They can bring in food, or be there to help prepare breakfast.
• Keep a stash of food close to where you sleep. If your bedroom is upstairs and you have little energy to make it to the kitchen downstairs, consider buying a small portable refrigerator to keep a few items close to you – no excuses!

If you are trying to lose weight:

• Skipping breakfast often leads to eating more late in the day. Start your day with breakfast, and you will likely eat less at night.
• Eat more at breakfast. Many of us consider coffee breakfast – if it’s black – it has zero calories! Aim for 1/3 of your calories at breakfast. If you are on 1200 calories per day for weight loss, this means 400 at breakfast!
• Eat a balanced plate to keep you satisfied. This means including protein, carbs AND fat at breakfast. My favorites? 2% Greek vanilla yogurt topped with strawberries, nuts and granola, 1 whole egg + 2 egg whites scrambled with loads of veggies with fruit on the side, or steel cut oats made with milk and topped with walnuts and dried fruit.

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For many years, I thought mangos were what I now know as green bell peppers. I know this may sound ridiculous, but my grandparents in Ohio, who had a huge garden, called the green bell peppers they grew “mangos.” My grandparents are no longer with us, and the question still remains in my head as to why this was.

Perhaps I will never know the answer, but what I do know now is that mangos are indeed their own species, and are classified as a fruit, not a vegetable.

I’ve picked wild mangos from my uncle’s tree in central Florida, and although we grow them in the U.S., most mangos eaten by Americans are actually imported year-round from Mexico, Ecuador, Peru, Brazil, Guatemala and Haiti.

There are six varieties commonly sold in the U.S.: Altalfo, Haden, Francis, Kent, Keitt and Tommy Atkins.

In the cancer world, you don’t hear mango talked about much. It sort of flies under the radar, overshadowed by the mighty, antioxidant-rich berries.

So why mango?

First of all, one mango provides almost 100% of the daily recommended intake of vitamin C and a third of vitamin A.

More interestingly, a study from January 2010 showed that mango polyphenol extracts were effective in stimulating apoptosis, or cell death, in breast and colon cancer cells in cell studies. No studies have been done yet in humans, but eating more mangos certainly won’t hurt!

Finally, mangos are easy to eat. Due to their high water content, they make a great smoothie. Just this morning, I blended frozen organic mango into a smoothie with a banana, ½ cup Greek yogurt and orange-mango juice. Delicious!

Not sure where to start on your own?

The National Mango Board’s website will show you just how easy it is to pick a ripe mango, and how to slice it!

Looking for recipes?

Check these out from the American Institute for Cancer Research:

• Zesty Asian Turkey and Mango Stir-fry
• Rice Salad with Mango and Black Beans
• Pineapple, Corn and Mango Salsa
• Avocado and Mango Salsa

Image: Grant Cochrane / FreeDigitalPhotos.net

I don’t know about you, but all this talk in the news about ‘pink slime’ in our ground beef has me rethinking my occasional burger. Should we continue to eat beef and other red and processed meats? Just how bad is this?

For those of you who haven’t heard, a product called ‘boneless lean beef trimmings‘ used to be used primarily in cooked meat products and pet food. Fast forward ten years to the present and the trimmings are now processed into a product described by some as ‘pink slime,’ which is frozen and sold as a low-cost additive to ground beef. (More info here: http://beefisbeef.com/)

To protect the consumer from harmful bacteria and pathogens, ammonia hydroxide gas is used in processing to disinfect the trimmings. (The Food and Drug Administration has declared ammonia hydroxide GRAS or Generally Recognized as Safe).

Boneless lean beef trimmings are mixed into approximately 70% of the ground beef sold in our country – including fast-food restaurants, supermarkets, and school lunch programs – and each serving of ground beef may contain up to 25% boneless lean beef trimmings.

What Can You Do?

You could stop eating ground beef. And if you are a cancer survivor, this may not be a bad decision. Numerous studies have linked red meat (including all beef and pork products) consumption to an increased risk of developing cancer.

More specifically, the American Institute for Cancer Research recommends eating no more than 18oz of red meat per week, and avoiding processed meats to reduce cancer risk. Given what we now know, some ground beef may be considered “processed.”

If you absolutely cannot live without an occasional burger, a slice of meatloaf, and / or meatballs in your spaghetti, consider these options:

• Limit total red meat consumption to no more than 18 ounces per week. Red meat includes beef AND pork.
• Avoid processed meats that are preserved by smoking, curing or salting, or by the addition of preservatives.
• Purchase ground beef from a local farmer where you can learn about their processing practices to insure fillers and additives are not being added.
• At the supermarket, choose a whole cut of beef (sirloin, tenderloin) and ask for the butcher to grind it for you while you wait.
• Satisfy your craving with a vegetarian alternative like a black bean burger.

Okay, so let’s be honest. For most of us, not every meal is eaten off a plate.

Sometimes we eat cereal from a bowl. Sometimes we eat from the pan we cooked our meal in to avoid washing another dish. Sometimes we drink from the milk jug. And yes, sometimes we eat from a fast food paper bag in the car.

However, using a plate at meal time can be a great tool for making healthy choices, controlling the amount of food we eat, and keeping our meal nutritionally balanced with a variety of vitamins & minerals.

Sound difficult? Actually, using a plate to eat healthier can be quite simple if you keep these tips in mind:

Fill at least half of your plate with cancer-fighting fruits and vegetables.

• Make a protein-rich breakfast smoothie with blueberries.
• Load up on vegetable, tomato or black bean soup at lunch.
• Add a salad full of dark green leafy vegetables at dinner.

Fill one quarter of your plate with whole grains for more fiber.

• Replace white rice with brown rice, couscous with quinoa and white pasta with whole wheat pasta.
• Replace your favorite sugary dry cereal from a box with cooked steel cut oatmeal.
• Read ingredient lists for whole grains and choose products with “whole wheat flour” over “enriched.”

Fill the last quarter of your plate with protein from a variety of foods.

• Vary the types of fish, nuts and beans you eat, as well as lean pork and beef (yes, pork is red meat!), poultry and eggs.
• Replace meat with dried beans one to two times per week in the form of black bean wraps or hummus.
• Trim fat and skin from meat and limit meats to 3 ounces per meal. Three ounces is about the size of a deck of cards. When in doubt, purchase an inexpensive food scale to keep yourself in check.

Find flavor with less salt, less sugar and healthy fats.

• Season foods with black pepper, fragrant fresh herbs like basil and rosemary, lemon, garlic, onions or dried spices instead of salt.
• Choose fruit or yogurt as a sweet treat over cakes, cookies, candies, ice cream and desserts.
• Choose grilled, broiled or baked foods instead of fried foods. Make your own salad dressings using extra virgin olive oil and use canola and peanut oil in place of butter or shortening when cooking at high temperatures.

Switch to 1% milk.

• 1% milk has the same amount of calcium as whole milk, but less fat and calories. I prefer a little fat in milk (over skim milk) to help absorb the fat-soluble vitamins A & D!

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As a child, my favorite salad was made of iceberg lettuce, croutons and French dressing. No other vegetables were allowed, yet somehow, I thought this was a healthy choice because it was, in fact, a salad.

Knowing what I know now (ahhh, the power of hindsight), I was basically eating fibrous water topped with corn syrup, artificial colors and flavors, dried white bread and salt. Yum.

After working in oncology for more than 10 years, I now have a much better understanding of the impact of whole foods on health. Over the years, I’ve made a few changes when it comes to salad.

Give these a shot or experiment on your own to see how you can include more cancer-fighting whole foods next time!

• Make your own salad dressings. Try it yourself by mixing 1 part acid (such as lemon juice, vinegar or wine) with 3 parts oil (I prefer extra virgin olive oil) and a dash of chopped onions, fresh minced garlic and/or assorted fresh herbs. Garlic, onions and fresh herbs all have loads of cancer fighting phytochemicals! Once you’ve made fresh dressings, there’s no going back to the bottle. For my taste buds, the fresh flavors simply cannot be replicated in a factory.

• Expand the base of your salad. Iceberg lettuce is no longer an option. Over the years, I grew to appreciate the taste of fresh leaf lettuce and vegetables from my grandparent’s garden. Now, I’m experimenting with Swiss chard, spinach, kale, arugula and cabbages – foods I would never have touched as a picky teenager. Why add new greens? Consider these facts from the American Institute for Cancer Research:

• Greens are low in calories and fat but rich in fiber, carotenoids (vitamin A) and vitamin C. Vitamins A & C both function as antioxidants in the body and diets rich in fiber have been shown to reduce cancer risk.
• Greens contain naturally occurring substances called phytochemicals that help fight cancer and other serious health problems. One-half cup of cooked leafy greens is estimated to contain more than 100 different phytochemicals!

• Pack in a protein. Walnuts are the only nuts that contain beneficial omega-3 fatty acids, plus, they add protein and texture to a salad. If you aren’t a fan of walnuts, try pistachios, sliced almonds, or chickpeas for other plant proteins. If you are craving dairy or meat, try topping your salad with a dash of fresh-grated flavorful cheese (like parmesan), grilled chicken breast or grilled salmon.

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Are you looking for ways to add flavor without more fat or salt?

I’ve never been a salt shaker addict, but I’ve tried to experiment with various ways to add flavor without the sodium. My visit to Italy two years ago gave me many ideas for flavoring, and now there are now a few ingredients I always have in my kitchen – garlic cloves, dried red pepper flakes, dried parsley, lemons, canned diced tomatoes, balsamic vinegar, olive oil, and onions.

I could write at length about how each of these ingredients has changed my life (and my tastes) but just for today, let’s talk about onions.

Onions are grown here in the United States year-around. Varieties vary by season. Here in Georgia, our famous variety, the Vidalia, is typically harvested from late April through mid-June.

Why use onions?

Research suggests that the allium family of vegetables (including onions, garlic, leeks, chives and scallions) may reduce the risk of stomach cancer. Onions also contain important “prebiotics” called fructans that may help improve bowel function, boost the immune system and enhance absorption of nutrients by the body. One cup of chopped raw onions provides only 60 calories and loads of fiber and vitamin C.

In addition to the health benefits of onions, onions provide a load of flavor. Flavor varies from sweet to a strong, sharp flavor. The variety of onion, the season, the soil and the cooking method are all factors that affect flavor.

To caramelize for a sweet flavor, sauté a yellow or Vidalia onion in a small amount of olive oil over low to medium heat. To add a sharp onion flavor to salads or tacos, slice a red onion. If the onion is too strong and leaves you in tears, soak cut onions in water for an hour or so before using.

How long do onions keep?

Onions are easy to keep on hand as they have quite a long shelf life. Spring/summer onions have a shelf life of one to two months, whereas fall/winter onions can be stored for up to 3 months due to their lower water content. To make the most of storage, keep onions in a cool, dry, dark place with good air circulation.

What are your favorite ways to use onions? Share your ideas with me!