June 8, 2010

Tasty Tuesday: Salmon Salad with Cheesy Bread Sticks

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Makes: 4 servings
Prep time: 20 minutes
Cook time: 12 minutes
Ingredients
1 ounce Neufchatel cheese
8 whole wheat bread sticks
2 tablespoons chopped chives
1 pound asparagus, trimmed
4 5-ounce salmon fillets
3/4 teaspoon salt
Nonstick cooking spray
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
6 cups mixed greens
1 cup red seedless grapes, halved
Directions
1. Microwave the Neufchatel in a bowl until just warm, about 10 seconds; stir until smooth. Roll one end of each bread stick in the cheese and sprinkle with chives. Set aside.
2. Add 1 inch water to a skillet and bring to a boil. Add the asparagus and cook until crisp-tender, about 3 minutes. Drain; run under cold water. Cut into bite-size pieces.
3. Sprinkle the salmon with 1/2 teaspoon of the salt. Coat a grill pan with cooking spray. Add salmon and cook over medium-high heat 4 minutes per side.
4. Whisk together the olive oil, lemon juice, and remaining salt. Combine the greens, grapes, and asparagus; toss with 2 tablespoons of the dressing. Drizzle remaining dressing over the warm salmon.
5. Divide the salad among four plates; top each plate with a salmon fillet and two bread sticks.

Provided by: http://www.fitnessmagazine.com

 

June 2, 2010

Wellness Wednesday: Exercise improves cancer patients’ quality of life–study

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Exercise as a regular part of a comprehensive care plan for patients with breast and prostate cancer not only improves their emotional outlook and quality of life, but also helps combat the profound fatigue and weakness they experience during cancer treatment, finds a new study.

People undergoing cancertreatments such as surgery, chemotherapy and radiotherapy often complain of various negative effects such as loss of physical function, weariness, nausea, depression and anxiety.

According to experts, exercise enhances fitness and muscular strength and uplifts mood and self esteem, besides reducing the dependency on extra supplements to counter the side effects.

Lead author of the study, Eleanor M. Walker, MD, Department of Radiation Oncology, Henry Ford Hospital, Detroit, Michigan stated, “Using exercise as an approach to cancer care has the potential to benefit patients both physically and psychologically, as well as mitigate treatment side effects.

“Plus, exercise is a great alternative to patients combating fatigue and nausea who are considering using supplements which may interfere with medications and chemotherapy they’re taking during cancer treatment.”

The unique program ExCITE
In order to evaluate the impact of exercise on cancer patients, the researchers developed a unique program called ExCITE (Exercise and Cancer Integrative Therapies and Education).

As a part of the program, experts worked with the patients receiving cancer treatments by designing individualized exercise ventures.

A group of about 20 prostate cancer patients and 30 breast cancer patients aged between 35 to 80 years were selected. Some of the patients opted for exercising at home, while others chose to go to Henry Ford’s fitness centers.

At the start of the study, the endurance and exercise capacity, muscle strength, bone density, metabolic and blood samples were obtained of all the participants.

The same information was once again taken at the end of the study.

The diet and physical regimes were coordinated on the basis of stamina, exercise tolerances, weight, health and type of cancer treatment.

Acupuncture was advised for patients who experienced hot flashes, pain, nausea/vomiting, insomnia and neuropathy due to the cancer treatment.

The study tracked the patients’ exercise routine during treatment and for 1-year following completion of cancer treatment.

Observations by the researchers
The investigators noted that weariness, memory loss and nausea the common side effects linked to cancer treatments decreased significantly by regular exercises, while some reported experiencing no adverse effects.

Cheryl Fallen of Gross Pointe Park, Michigan, who took part in the ExCITE program stated, “Overall, the program makes you feel better about yourself. It’s a positive support for cancer patients, and I really think it’s allowed me to be more productive during my treatment.”

The design and intervention methods of the study will be presented on June 7 at the 2010 Annual Meeting of the American Society of Clinical Oncology (ASCO).

Provided by: http://www.themedguru.com

 

March 24, 2010

Wellness Wednesday: 7 Ways To Prevent Breast Cancer

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By Brandi Koskie and Jason Knapfel – DietsInReview.com

Provided by www.shine.com

There are a number of ways you can be an active part of Breast Cancer Awareness Month, including wearing a pink ribbon, participating in events, or making a donation to a related organization. However, it can be an even better idea to take steps that allow you to prevent the disease that will affect one in eight women. There are several steps you can take to avoid being a statistic, and instead a survivor, or someone who has never had to face it. The most obvious of which is minding your diet. We all know that a balanced and nutritious diet has a wealth of benefits, and counting breast cancer prevention as one is pretty positive. Here are 7 strategies for preventing breast cancer that you can start implementing today.

1. Eat more produce. Fruits and vegetables contain antioxidants that help protect against all forms of cancer.

2. Reduce fat consumption. Studies on dietary fat have been conflicting, but most experts say it’s still wise to steer clear of saturated fat.

3. Get plenty of calcium and vitamin D. A 10-year Harvard study found that pre-menopausal women who got 1,366 milligrams of calcium and 548 IU of vitamin D daily slashed their risk of breast cancer by one-third, and their odds of getting invasive breast cancer by up to 69 percent.

4. Add flaxseed to cereal. Flaxseed is a good source of lignans, compounds that may play a role in preventing estrogen-dependent cancers by inhibiting the development of tumors or slowing their growth rate.

5. Keep barbecue to a minimum. A recent study showed that post-menopausal women who had consumed a lot of barbecued and smoked red meat or chicken over their lifetimes had a greater risk of developing breast cancer.

6. Moderate alcohol intake. More than one drink each day increases your odds of developing breast cancer.

7. Fill up on fiber. A diet that’s rich in fiber (30-plus grams a day) can reduce the risk of breast cancer among pre-menopausal women in half. It’s also important to live an active lifestyle. Yoga, moderate weight lifting, walking, and running are all ways to keep your body moving, your heart rate up, and fend-off this pesky disease.

One of the most important behaviors you can start practicing for yourself is regular breast self-exams and annual visits with your doctor for manual exams. You should also learn, based on your history and risk factors, when the right time is to begin regular mammograms.

 

March 23, 2010

Think Pink:The Continuing Story of: A Survivor’s Story: 25 Years of Victory!!!

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Courtesy of Theo Cox



While still recovering in the hospital I had one special visitor. My pastor’s wife, Arvella Schuller, who had had the same surgery just one year earlier. She brought me a gift… a beautiful bottle of perfume and said, “I brought you this because you’re going to want to feel pretty sooner than you think.”

When Arvella was later asked about this she said, “I did it for Tedi because someone did the same for me a few years earlier when I had my mastectomy.” Those encouraging words at that important time meant the world to me –– “You’re going to want to feel pretty sooner than you think.”

Another important step in my healing process was the visits I received from women who’d been through mastectomies a few months earlier. It was so reassuring to meet these women and see that they were now leading lives that were alive and vital. Many were young mothers with families to care for just as I was.

What did I learn from this life changing experience?

I learned that I had greater strength, a stronger faith and a more positive attitude. These strengths will help make my future even better.

I learned that it took body, mind and spirit to recover. I continue yearly mammograms, a healthy living lifestyle with lots of exercise and positive thinking.

I committed to help other women who had breast cancer. The Cancer Recovery Foundation International invited me to be a member of their board of trustees. Some years later I related the story of Arvella Schuller and the gift of perfume to my fellow board members.

We made a decision to launch a new breast cancer out reach and formed a partnership with Hour of Power. We call it “Pass It On.” We gave Arvella an award for endorsing our program and presented her with the “Extraordinary Woman Award” for giving hope to breast cancer survivors everywhere.

Today I have the privilege to be a board member of “The Breast Cancer Charities of America” a spin-off of Cancer Recovery Foundation. It’s very satisfying to know I am helping to eliminate breast cancer as a life-threatening illness.

Two life-changing quotes that I continue to live by:

“Tough times never last but tough people do.”
Dr. Robert H. Schuller (Arvella’s husband.)

“At every moment, our bodies are continually responding to the messages from our minds.” Margo Adair

So now I ask you, “What messages should your mind be sending to your body?

If you are facing cancer challenges, I say to you, “You’re going to want to feel pretty sooner than you think.”

 

March 15, 2010

Think Pink Tip of the Week: How to raise money for BCCA in your neighborhood

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Breast Cancer Charities of America is dedicated to finding a cure and with your help we can make it possible.  Here are some ideas for raising money in your area that can help BCCA reach its goals.

1.) Hold a neighborhood street party. This is a great way to get to know your neighbors and help the foundation. Have everyone bring their favorite food dish and lawn chairs. Set up games for the kids. Ask everyone if they could donate $10 per family and let them know it is for a good cause.

2.) Bake Sale. No one can resist sweets! Try holding it in a high traffic area such as a parking lot, school, park. Treats can sell for 50 cents to $2. Next, just sit back and watch the money roll in.

3.) E-Bay. Sell products on this popular website and raise money for Breast Cancer Charities of America without even leaving your home.

4.) Car Wash.  Invite your friends to assist you in holding a car wash. Send out flyers to advertise the event. Make sure you have all the supplies needed and enough space. Add special features such as waxing, tire shining, vaccuming, and shampooing interiors.

5.) Garage Sale.  This is the simplist way to unclutter your house and raise money for a good cause. Set up signs in the neighborhood and advertise in the local newspaper.

6.) Craft or Painting Sale.  Auction off some of your artwork for the proceeds to go to BCCA. Create art with a breast cancer (igopink) theme that will raise awareness.

 

March 10, 2010

Wellness Wednesday: Anti-Cancer Shopping List

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Looking for the perfect shopping list that’ll leave your kitchen filled with healthy yet satisfying food, look no further.  Here”s our Anti-Cancer Shopping List.  What are some of your favorite healthy foods to add to this?

Vegetables & Fruits

  • leafy greens
  • brussels sprouts
  • tomatoes
  • beets
  • carrots
  • sweet potatoes
  • squash
  • broccoli
  • onions, leeks, shallots
  • mushrooms
  • lentils
  • peppers: bell, jalapeno
  • spinach
  • oranges
  • grapefruit
  • lemon
  • lime
  • apples
  • berries – blueberries, strawberries, raspberries
  • apricots
  • pomegranates
  • mango

Whole Grains

  • whole grains (bread, pasta, tortillas)
  • oats
  • flaxseed
  • quinoa

Proteins

  • salmon
  • mackerel
  • tilapia
  • tuna
  • soy products (tofu, beans, milk)

Spices & Herbs:

  • turmeric
  • ginger
  • cinnamon
  • rosemary
  • curry
  • chive
  • garlic
  • basil

Nuts/seeds/oils

  • pecans
  • walnuts
  • almonds
  • hazelnuts
  • flaxseed/flaxseed oil
  • olive oil
  • canola oil

Desserts/sweeteners

  • dark chocolate

Beverages

  • green tea
  • ginger tea
  • red wine (1 glass/day)
 

March 9, 2010

Tasty Tuesdays: Very Berry Crumble

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We absolutely love this recipe and it can be changed up to be made with any of your favorite frozen fruits.  When possible, look for the frozen fruits that are natural, not sugar added (they sometimes sneak in    extra sugar without you even knowing).  You’ll never believe how tasty this is and it’s healthy to top it off!!!

For the topping:

  • 3⁄4 cup sliced almonds, lightly crushed
  • 1⁄3 cup quick-cooking oats
  • 2 teaspoons splenda
  • A hefty pinch of ground cinnamon
  • A pinch of freshly grated nutmeg
  • 1 tablespoons low cal butter, softened

For the filling:

  • 1 bag frozen raspberries (10 ounces), thawed
  • 1 bag frozen blueberries (10 ounces), thawed
  • 1 tablespoon splenda
  • 1 tablespoon cornstarch
Preparation

Pre-heat the oven to 375°F.

Grease four 6-ounce ramekins and transfer them to a foil-lined baking sheet and set aside.

To make the topping, in a bowl, combine the almonds, oats, sugar and spices. Add the butter, and, with your fingers or a fork, rub the butter into the dry ingredients until large, coarse crumbs form. Set aside while you make the filling.

To make the filling, put the berries into a strainer set over a bowl to catch the juices. Add the sugar and cornstarch to the juices and whisk until smooth and the starch dissolves. Gently fold the berries back into their juices, then divide the mixture among the greased ramekins. Top each filled dish with a quarter of the crumble topping and place on the baking sheet. Bake until bubbling hot and the topping is golden, about 20 minutes. Allow the crumbles to cool for at least 10 minutes before serving.

Provided by www.rachelray.com

 

December 15, 2009

Tasty Tuesday: Boneless Pork Loin with Red Wine Cranberry Glaze

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Hard to believe that the holidays are going to be here in 10 days!  Are you done with your shopping, decorating, wrapping?  Yet alone meal planning?  Hopefully we can help you with an idea for a great festive meal that is on the healthy side….Here is a great recipe for the holidays!

Ingredients
  • 1/2 cup salt
  • 1/2 cup sugar
  • 2 quarts water
  • 1 tablespoon juniper berries
  • 1 tablespoon freshly chopped sage leaves
  • 1 teaspoon red pepper flakes
  • 4 or 5 cups water
  • 2 cups ice
  • 4 (1 1/2-inch thick) boneless pork loin chops
  • 2 tablespoons olive oil
  • Red Wine Cranberry Glaze, recipe follows

Directions

In a medium saucepan over medium heat, bring the salt, sugar and 2 cups water to a boil and simmer until salt and sugar dissolve. Remove pan from heat. Add juniper, sage and red pepper flakes. Let steep 5 minutes. Pour 4 to 5 cups water and 2 cups ice into the brine. When brine is chilled, submerge chops into mixture for at least 6 hours and up to overnight, refrigerated. When ready to cook, preheat oven to 350 degrees F. Remove pork from liquid and pat dry. Heat oil in a medium saute pan over medium heat. Cook pork until nicely caramelized about 6 minutes per side. Remove to oven to cook through completely, about 10 minutes. Let rest 5 minutes before slicing.

Serve with Red Wine Cranberry Glaze.

Red Wine Cranberry Glaze:

  • 1 cup dried cranberries
  • 3 cups dry red wine
  • 2 oranges, zested and juiced
  • 1 cup sugar (we prefer Splenda as a sugar replacement or some honey to sweeten up)

Combine all ingredients into a medium saucepan over medium heat. Bring to a simmer. Reduce heat to low and reduce liquid by half.

Yield: 2 cups

 

December 2, 2009

Wellness Wednesday: How to break the news to your loved ones that you have Breast Cancer

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Many people find it particularity hard to break the news that they have breast cancer to their loved ones. Some fear that their friends, family or spouse will be hurt by the news.  The truth is that they will be hurt but they will also carry you through the tough times ahead. It is so important for someone who has been diagnosed with any type of Cancer to have a strong network of people to support them. If you find it difficult to tell your friends and family, try these few steps.

1. Think about what you are going to say in advance. Sometimes it is easier to plan out how you are going to break the news. If you are trying to break the news to a spouse or loved one, communicate openly. You may need to talk about the changes that will occur if you are no longer able to work or do certain chores around the house. Discuss how you both can overcome this obstacle. If you have small children and you want to tell them,the best thing to do is to sit them down and explain everything to them in simple terms that they can understand. Tell them what cancer is and how it can affect the body.  Make sure you let them know that cancer is not going to change your relationship with them and that you will still be there to take care of them.

2. Pick a quiet setting to tell them. The best place is probably at home because it is a more intimate setting. If you chose to go out, pick somewhere that is not crowded or noisy. Your family or friends might want to ask questions so you will want to be somewhere where you can talk openly.

3. Include them in on treatment plans. If your doctor has discussed with you a treatment method such as chemotherapy or operation to remove the cancer, tell your family and friends. Include them in on appointments (there may be days you need someone there to help you home). It is important to have a network of people who understand what you are going through.

Including your family and loved ones in your treatment process can be one of the most important steps in finding wellness.  They’re your support team, your cheer leaders, your shoulder to lean on—be sure to share.  They’re there to help you and you may be surprised how many people just want to be a friend during these difficult times.

 

December 1, 2009

Tasty Tuesdays: Halibut with Tomato Basil Salsa

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Hey everyone—hope you had a fantastic Thanksgiving.  Figuring that most of us are burnt out of Turkey leftovers or anything poultry related for that fact, we thought we’d share a great halibut with tomato basil salsa to Tasty Tuesdays…and it’s ever red and green for the holidays!

Ingredients
2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces

Directions
Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Nutritional Analysis(per serving) Serving size: 1 fillet
Calories 160 Cholesterol 36 mg
Protein 24 g Sodium 65 mg
Carbohydrate 3 g Fiber 1 g
Total fat 5 g Potassium 672 mg
Saturated fat 1 g Calcium 66 mg
Monounsaturated fat 3 g

Provided by http://www.mayoclinic.com/health/healthy-recipes/NU00399

 

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