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February is Cancer Prevention Awareness Month. Here at the Abramson Cancer Center, we are committed to providing outstanding comprehensive cancer care and cancer information including ways to prevent cancer. Further, cancer researchers at Penn are at the forefront of learning new ways to prevent and detect cancer.

In this article, dietitian Carly Roop, RD, discusses foods that can lower your risk of lung cancer. Carly is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.

What is the healthiest thing to eat when trying to prevent lung cancer?

When thinking about cancer prevention, many people want to know, "What is the healthiest thing to eat?" 

The American Institute of Cancer Research found compelling evidence that a diet high in fruit can lower lung cancer risk as much as 36% of those U.S. lung cancer cases not caused by tobacco. The AICR recommends eating at least 5 servings of a variety of fruits and vegetables every day!

This may seem hard to do, but the AICR makes it easy by suggesting you rethink your plate.

As a dietitian, my mantra is food first; there is convincing evidence that high-dose supplements of beta-carotene can actually increase lung cancer risk. Therefore, it is better to get your beta-carotene from vegetables such as carrots, pumpkin, and sweet potato.

In the food form, the phytochemical beta-carotene neutralizes free radicals, which may damage cells. The anti-cancer compounds found in cabbage and kale such as indole-3-carbinoles and isothiocyanates have also been linked to a lower incidence of lung cancer.

Sauerkraut anyone?

The evidence is clear that maintaining a diet high in fruits, vegetables, whole grains and legumes/beans plays a large role in cancer prevention. Unfortunately, on cold January days a salad or a homemade smoothie can seem less than appealing, which is why I propose making your own soup.

One cup of soup can provide 1 to 2 servings of cancer-fighting vegetables that can help you warm up from the cold and fill up, which helps to prevent overeating and weight gain. I recommend making your own soup, the canned, frozen, or packaged varieties found in the grocery store can often have as much as a 700 mg of sodium per serving. This is a ¼ of your daily recommended intake of salt in one cup of soup!

There are low sodium varieties on the shelves as well as low sodium vegetable or chicken stock if sodium is a concern of yours. If you have an immersion blender, vegetable soup can be a one pot production that requires little chopping ahead of time, which is my kind of cooking!

This is one of my favorite soups to make; all you need is one pot, 5 ingredients and an immersion blender! Make sure you subscribe to this blog, and "like" our Facebook page for more cancer-fighting recipes.

Roasted Cauliflower Curry Soup

• 1/4 cup raw sunflower kernels (optional)
• 3 1/2 cups unsweetened almond milk, divided
• 3 teaspoons mild curry powder, divided, more to taste
• 1 cup chopped yellow onion
• 3 cloves garlic, chopped
• 5 cups (about 1 pound) cauliflower florets

Directions:

Preheat oven to 350ºF. In a medium bowl, toss sunflower kernels with 1 teaspoon almond milk and 1 teaspoon curry powder. Spread out on a small parchment paper-lined baking sheet and bake, tossing once or twice, until toasted and fragrant, 6 to 8 minutes; set aside.

Meanwhile, heat 1/2 cup almond milk in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until soft, about 10 minutes. Add cauliflower, remaining 2 teaspoons curry powder and almond milk, cover and simmer until cauliflower is very tender, about 40 minutes.

Taste and adjust seasoning with more curry powder if you like. Use an emulsion or handheld blender to puree until smooth, or transfer to a blender and puree until smooth.

Garnish each bowl with sunflower seeds and serve.

Nutritional information per serving: 140 calories, 7g total fat, 200mg sodium, 6g dietary fiber, 5g sugar, 6g protein

Last Sunday, all across the U.S. family and friends gathered to watch the 47th Super Bowl and – thanks to an increasing popularity due to “cute overload” – Animal Planet’s Puppy Bowl 9. While millions scarfed down junk food and alcohol in mass quantities,, folks at the Joan Karnell Cancer Center (JKCC) at Pennsylvania Hospital celebrated with much healthier food choices at its first ever “Souper Bowl.”

Relay for Life Walk Chair, Michelle Rumbaugh and cancer survivor and JKCC volunteer Pam Barr are shown here setting up for the Center’s first Souper Bowl.

Held January 29, the JKCC hosted the Souper Bowl to help support their inaugural team participating in the annual American Cancer Society’s Relay for Life. Each year, over 4 million people from over 20 countries partake in the global community walk to raise much-needed funds and awareness to save lives from cancer. During a Relay event, participants and cancer survivors celebrate what they’ve overcome and run a victory “Survivors Lap.”

This year’s Relay for Life of South Philadelphia will be held Saturday, May 19, at Marconi Plaza, on Broad Street, between Oregon and Packer Avenues,

“The Souper Bowl was a pilot event,” said Marylou Osterman, JKCC coordinator. “We wanted to come up with a fun and creative new way to raise funds and support our team.” They succeeded. In only two hours, the Souper Bowl raised almost $500 - 50 percent of the JKCC team goal of $1,000.

The Souper Bowl was a team effort across the board. Staff chipped in to cook up five different kinds of homemade soups, cornbread and desserts. Guests were also treated to a soup toppings bar and all the buttered rolls they could eat. Bowls and flatware were donated to the event by the Department of Food and Nutrition at Pennsylvania Hospital.

“It was nice to take time away from our busy schedules, spend some time with colleagues, friends and former patients and contribute to a great cause – all at the same time,” said Alan L. Schuricht, MD, FACS, clinical professor of surgery. “The soups were great but the company was better.”

To help supplement supplies (and make sure there was plenty to go around) the JKCC purchased ten additional quarts of soup from MANNA. Formally, the Metropolitan Area Neighborhood Nutrition Alliance, Souper Bowl Image 2MANNA prepares and delivers nourishing meals to individuals in Philadelphia who are at acute nutritional risk and battling life-threatening illnesses such as cancer, renal disease and HIV/AIDS. Between MANNA and staff contributions, approximately 75 supporters, for only a five dollar donation each, were able to enjoy a creamy corn chowder, holiday bean soup with ham, chili con carne, Italian escarole soup with little meatballs, or a curried cauliflower soup. Proceeds to MANNA from the JKCC helped to provide a balanced, nutritious meal for 50 people.

Oncologist Douglas Beach, MD, Susan Ley and Nicole Stavely at the JKCC’s first ever Souper Bowl.

“It was great to break away from my desk and attend the Souper Bowl party. I had a great time hanging out with coworkers and meeting people from other departments. The food was fantastic, especially the Turkey Chili with all the toppings,” said Cynthia J. Briola, RN, OCN, CBCN, Cyberknife Program Coordinator.

Well, it looks as if all those books were right: chicken soup – or any soup for that matter – is indeed good for the soul.

For more information about Penn Medicine in the news, check out the Penn Medicine News blog.

This cancer-fighting recipe for Rosemary-Lemon White Bean Dip is perfect to take to a summer picnic or party. And, it's healthy.

Limonene, a compound shown to have anti-cancer properties in laboratory animals, is found in the rind of the lemon.

Rosemary and garlic have a number of phytochemicals with bacteria killing and cancer-fighting properties.

Cannellini beans are a high in fiber and protein. They also contain B6, which may contribute to maintenance of healthy immune function.

 

 

Rosemary-Lemon White Bean Dip

Yields 2 cups


Ingredients

• 2 cups cooked white beans (i.e. cannellini), drained but moist
• 1 to 3 cloves garlic
• ¼ cup + 1 tbsp extra virgin olive oil
• 2 tsp minced fresh rosemary
• The zest of 2 lemons

Directions

1. Put the beans in the container of a food processor with 1 clove of garlic, along with a pinch of salt, blend and add the ¼ cup olive oil in a steady stream to the mixture, until smooth. Add more garlic, to taste.
2. Beat in the rosemary, lemon zest and remaining tbsp of olive oil, add more salt and pepper as needed.
3. Use immediately, can be refrigerated for up to 3 days.

Nutrition Facts/serving: 65 kcals; 4 grams of fat; 2 grams of protein; 1.5grams of fiber; 5 grams of carbohydrates


Recipe credit: Mark Bittman, author of Food Matters Cook Book (2010)

This powerhouse recipe has kale, sweet potatoes and the sesame seed paste called tahini. An equally delicious substitution is with sunflower seed butter which also is a good protein, vitamin E and iron source.

For the calorie conscious the olive oil can also be reduced to 2 1/2 tablespoons.

Wilted Kale and Roasted Potato Salad

Serves 4 as a main dish, or 6 as a side dish

Ingredients

• 1 lb Yukon gold potatoes, cut into 1-inch pieces
• 1 lb of sweet potatoes, peeled and cut into 1-inch pieces
• 1/3 cup olive oil
• 1/2 tsp each salt and pepper
• 1 shallot, finely chopped
• 1/3 cup grated Parmigiano-Reggiano cheese
• 1/4 cup well-stirred tahini
• 2 garlic cloves
• 2 tablespoons of water
• 2 tablespoons fresh lemon juice
• 3/4 pound of kale, stems and center rib removed, leaved thinly sliced

Directions

1. Preheat oven to 450 degrees with rack in upper third
2. Toss potatoes with oil, salt and pepper. Spread evenly on a pan and roast for 10 minutes. Stir and roast for another 10 minutes.
3. Stir in shallot and cheese and roast another 5 - 10 minutes until golden and soft.
4. Puree tahini, garlic, water, lemon juice for 1 minute. Add a bit of water if it is too thick.
5. Place sliced kale in large salad bowl. Add hot potatoes and toss with tahini mixture. Cover for 10 minutes as the potatoes cool and wilt the kale.
6. Serve hot, at room temperature or cold.

Source: Gourmet: December, 2008 as found on epicurious.com

Just one serving of this salad a day should be enough to keep the doctor away. Onions are rich in the phytochemical quercetin, which has also been shown to have beneficial effects against lung cancer that are totally worth the tears.

Carrots and parsley belong to the Umbelliferae family but boast different cancer fighting properties.

Carrots are high in vitamin A, which is known to promote lung health so much so that studies have shown just eating one carrot a day could cut the risk of lung cancer in half. Parsley commonly used to garnish, contains many volatile oils and phytochemicals that have cancer protective attributes.

Shredded Beet Salad

Ingredients:
2 cups of cooked, peeled and shredded red beets
1 cup shredded carrots
½ c fresh parsley (chopped)
3 Tbs olive oil
2 Tbs lemon juice
2 Tbs onion (chopped)
1 Tbs sugar
½ tsp salt
Pepper to taste

Mix together and chill.  Toss salad with the following dressing recipe.  Also optional is to serve on a bed of lettuce topped with 2 sliced hard-cooked eggs.

Adapted from: Simply in Season: a World Community Cookbook by Mary Beth Lind and Cathleen Hockman-Wert

For more cancer fighting recipes and nutrition information visit www.pennmedicine.org/karnell.

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.

The American Institute of Cancer Research found compelling evidence that a diet high in fruit can lower lung cancer risk as much as 36% of those U.S. lung cancer cases not caused by tobacco. The AICR recommends eating at least 5 servings of a variety of fruits and vegetables every day!

This may seem hard to do, but the AICR makes it easy by suggesting you rethink your plate.

As a dietitian, my mantra is food first; there is convincing evidence that high-dose supplements of beta-carotene can actually increase lung cancer risk. Therefore, it is better to get your beta-carotene from vegetables such as carrots, pumpkin, and sweet potato.

In the food form, the phytochemical beta-carotene neutralizes free radicals, which may damage cells. The anti-cancer compounds found in cabbage and kale such as indole-3-carbinoles and isothiocyanates have also been linked to a lower incidence of lung cancer.

Sauerkraut anyone?

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.
The standard American diet is made up of 62% processed foods; these are packaged foods that are convenient to eat, inexpensive and have a very long shelf life.

However, there are hidden costs to lifetime of eating this way, such as obesity, heart disease, diabetes and cancer. One of the first obstacles we face in trying to help our clients to eat healthier is cost, especially for someone who receives food stamps. It is understandable to see why someone might opt to use their food stamps on a frozen dinner or peanut butter and jelly over fresh carrots, spinach, and broccoli.

The Philadelphia Department of Public Health has recognized that many Philadelphia families struggle to put food on the table, regardless, if it is healthy or not. In an effort to help these families eat healthier, they have initiated the program Get Fit Philly. One of their goals is to ensure that all Philadelphians live within 1/4 mile of a supermarket, farmers' market, or healthy corner store.

Many farmers’ markets accept Access cards/food stamps and one way that this program is incentivizing people to use their food stamps at their visit their local farmers’ market is by offering Philly Food Bucks; these are coupons that can be redeemed for $2 worth of fruits and vegetables for every $5 you spend at a participating farmer’s market.

Taking time to plan your meals and make and stick to that grocery list is a great way to start saving money.

Here is a favorite fall recipe to get you started.

Harvest Millet Recipe

This recipe is full of cancer fighting ingredients. It contains millet, a small yellow grain with a sweet, mild flavor. It is a good source of fiber and protein, which will keep you fuller on fewer calories. Just one cup of dry millet yields 3 cooked cups; it comes packaged as well as in bulk. Butternut Squash is more than decoration; it is an excellent source of vitamin A, beta-carotene, potassium, vitamin C and fiber. Walnuts contain omega 3 fatty acids, which fight against heart disease and are abundant in Gamma-tocopherol, a form of vitamin E that may help fight against breast, prostate and lung cancer.

Ingredients:

1 cup of millet
3 cups of water
2 lb. butternut squash, peeled, seeded and cut into ½ inch pieces
1 med. onion, thinly sliced
3 tbsp. olive oil
¼ tsp. nutmeg
½ tsp. salt
½ tsp. pepper
1/3 cup dried cranberries
½ cup chopped walnuts or pecans
1 Tb. dried parsley

Directions

Place 1 cup of millet and 3 cups of water in a large saucepan. Bring to a boil then reduce heat. Cover pan and simmer for 20-30 minutes or until the millet is tender. Drain off any remaining liquid.

Preheat oven to 425 degrees. In a large roasting pan, combine butternut squash, onion, olive oil, nutmeg, salt and pepper. Stir well so all vegetables are coated. Roast until vegetables are slightly browned (around 25 minutes) stirring occasionally. Add vegetables and cranberries to the saucepan with the millet and reheat. Stir in pecans, parsley, salt and pepper to taste.

This is a wonderful one pot meal utilizing two cancer-fighting ingredients: greens and beans. The variations are boundless.

Two forms of cruciferous vegetables are in this recipe which provide powerful immune enhancers and anticancer fighting compounds. And the beans are high-protein vegetables. Plus this is just delicious.

Change up the beans and add your own herbs as you see fit, and feel free also to add in some dried herbs such as herbs de provence or a tablespoon of one of the "Spike" or "Mrs. Dash" seasoning mixtures.

Tuscan Ribollita

Ingredients

• 1 can of cannellini beans
• 2 bay leaves
• 2 garlic cloves
• 1 stalk of celery
• 2 medium carrots
• 1 medium white onion
• ¼ cup extra virgin olive oil
• ½ head Savoy cabbage, cored and chopped
• 1 bunch of Swiss chard or kale, chopped
• 2 cups water (Use 5 cups if you are using dried beans - only 2 if you are using canned)
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• ¼ cup grated Parmesan cheese (optional)

Preparation

1. Rinse canned beans.
2. In a food processor, finely chop garlic, celery, carrot and onion.
3. Sauté the vegetables in ¼ cup of extra-virgin olive oil on a medium-low heat, about 10 minutes, or until they are fragrant.
4. Add the beans and 2 cups or water, chopped cabbage and kale. Bring to a simmer for approximately one hour. Season with salt and pepper.

Original Source: The Culinary Institute of America

PS- Note Pennsylvania Hospital's original China pattern in the photo!

Leafy greens and beans are not the only ingredients that make this a cancer fighting dish. Tomatoes contain the antioxidant lycopene, which has been found to reduce the risk of prostate, pancreas, breast and colon cancer when it is combined with healthy fats, such as the olive oil used in this recipe.

White Beans and Winter Greens

Ingredients:

• 1 cup white beans (cannelloni or great northern)
• 1 bay leaf
• 1 sprig thyme
• 1 teaspoon salt
• 1 large bunch winter greens (mustard, chard, turnip, or a mixture)
• 2 tablespoons light olive oil
• 2 garlic cloves, finely chopped
• 1 cup peeled, seeded, and chopped tomatoes
• 1/2 teaspoon salt
• 1/2 cup chicken stock, homemade or canned

Topping:

• 1 cup of fresh bread crumbs
• 4 tablespoons light olive oil
• 1/8 teaspoon salt

1. Soak the white beans in 4 cups of cold water for 8 hours or overnight. In a medium pot, add the drained beans, 3 cups of fresh water, and the bay leaf and thyme sprig Simmer the beans for 45 minutes, and then add the salt. Continue cooking for another 15 to 20 minutes or until the beans are tender but not mushy. There should be no more than 1/2 cup of liquid left in the pot. Remove bay leaf and thyme.
2. Preheat the oven to 350 degrees F. Remove the stalks from the greens and wash and dry leaves. Stack them and cut crosswise into ribbons. In a large pan, sauté and the garlic in oil for approximately 7 minutes or until tender. Add the tomatoes and salt. Mix the beans and their cooking liquid, and the greens. Add some chicken stock if the mixture seems dry and spoon into a 9-inch round or a 10-inch oval oiled gratin dish. Serves 4.
3. Prepare the topping: Mix the bread crumbs with the remaining 4 tablespoons of oil and 1/4 teaspoon of salt and spread evenly on top of the bans. Bake in the oven for 40 to 50 minutes. Served with a crisp, green salad or a salad of shared fennel and pears, this is a welcome dish for a cold winter day. If you like add some sautéed pancetta or little pieces of harm to the greens and beans mixture before turning it into the grain dish.

Adapted from Greens: A Country Garden Cookbook by Sibella Kraus.

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.

Can You Still Have a Merry Time Without Eating or Drinking?

It seems impossible to go anywhere or do anything without eating or drinking, especially, during the holidays. The calendar fills up with dinners, holiday parties or drinks after work and the morning talk shows feature gift ideas that are food-related as well, because I guess they figure we all have to eat.
However, if you know someone with cancer currently undergoing treatment or if you are going through treatment you know firsthand the effect it has on someone’s appetite or ability to eat.

I am amazed at the extent we are linked to food; food not only feeds us physically, but food feeds us emotionally, culturally, socially and psychologically. For some their aversion for food may only be temporary but for others they may never be able to eat normally again.

So what can you do at Christmas for someone with cancer who can’t or isn’t interested in eating? Hopefully, these ideas below will help you get your wheels turning:

• Bowling: I know that you can eat while you are bowling but when you think about all the people touching the balls…do you really want to?
• Paint your own pottery or take a painting class: I’ve seen painting classes on social coupon websites, and there is usually a BYOB option, if you are so inclined.
• Go to the Nutcracker: Unlike the movies, you are encouraged to finish your drink or snack before taking your seat.
• Have a spa day
• Make a book on tape or read someone to sleep: Who doesn’t like being read to?
• Make a mixed CD: This may sound high school, but your friend or family member will appreciate the time and thought you put into the gift and they may even like the songs!
• Go to amateurs’ night at comedy club: It’s a good time, and everyone loves to laugh.
• Take a walk or drive around to the neighborhood to take in the beautiful or garish Christmas displays
• Go to the museum
• Spend time putting together a gigantic jigsaw puzzle: I knew someone who would frame his puzzles after they were done and hang them as art
• Photography: Sometimes it’s more fun to be behind the camera
• Accessories: Shoes, for example, don’t have to be Louis Vuitton, but sometimes a new pair of shoes can make you feel like you have a new wardrobe.

Warmer weather is a perfect time to eat light, and take advantage of vegetables that pack a healthy punch.

This recipe for vegetable slaw's big ingredient is celery. Celery is a good source of vitamin A and contains vitamin C, B1, B2; calcium; iron; magnesium; phosphorus; and potassium.

Celery contains polyacetlyenes, this compound has an anti-inflammatory affect on blood.

Celery leaves work well as a substitution for parsley, and fennel contains phytochemicals that have been shown to have anticancer, anti-inflammatory and digestive properties.

Springtime Vegetable Slaw

Servings: 8
Ingredients:

• 1 package(16 oz) of shredded broccoli or cabbage slaw
• 1 cup shredded carrots (about 2-3 medium carrots)
• 1 cup thinly sliced fennel or celery
• 1 large red pepper, julienned
• 2 small zucchini, julienned
• ½ c canola or soybean oil mayonnaise
• ¼ c fresh-squeezed orange juice
• ½ tsp grated orange rind
• 1 tsp celery seed
• Coarse salt and freshly ground pepper to taste

Directions:

1. Combine the first five ingredients in a large bowl
2. Combine the mayonnaise and the rest of the ingredients until coated thoroughly
3. ~ to “kick it up a notch” try adding prepared horseradish in lieu of the celery seed, orange juice, and orange rind

1 cup serving: 145 calories, 4 grams of fat, 4 grams protein, 5 grams fiber, 120 mg sodium, 14 grams of carbohydrates

Recipe from Eat, Drink, and Be Healthy by Walter C Willet

Kale, collards or any other of the variety of greens can be used in this recipe. The reason greens are considered a super food is that they are high in phytonutrients, antioxidants, have anti-inflammatory and anti-cancer properties. Remember though, there is no ONE super food. They all must be part of a balanced healthy diet.

Curry can contain a dozen or more different spices but a prominent one is turmeric – which gives it the yellow colow. Tumeric has curcumin in it which also has been studied for its cancer fighting properties in skin, breast, prostate and colon cancer.

Coconut Curried Greens with Caramelized Onions

Ingredients:
1 onion – sliced thin
1 Tbs. olive oil
1 bunch collard greens or kale
1 can of chick peas (or beans of your choice)
1 5 to 8 oz. can of coconut milk
1 Tbs. curry (or more to taste)

Directions:

Slice onions thin. Add oil to a pan and heat over medium heat. Once oil is hot, add collards. Begin sautéing onions stirring frequently. If the pan starts smoking, turn heat down. Continue to sauté until browning begins then turn down the heat to allow them to brown more (this is the caramelizing process and can take 10 to 20 minutes).

While the onions are cooking (don’t forget to stir them), rinse greens in a sink half filled with water. Remove the stems. Pat dry and layer the greens in a stack. Roll them like a cigar and then slice thin. Add greens to onions and sauté for 2 minutes.

Rinse the beans in a strainer. In a separate bowl, add curry powder to coconut milk and whisk together. Pour over the greens/onion mixture, add the rinsed beans and turn down heat to a simmer. Allow to simmer for 10 minutes or until greens are tender.

Other greens such as kale or spinach may be substituted with an adjustment in the cooking time as needed.

This can be served over rice or noodles of your choice.

In this video, Debra DeMille, MS, RD, CSO, registered dietitian and nutritional counselor at the Joan Karnell Cancer Center, discusses the benefits of eating protein and offers tips for choosing and cooking meat, fish and other sources of protein.

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.

Smartphone Apps for Nutrition

I was recently introduced to phone app called Fooducate.

Fooducate is a smart phone app, developed by team of dietitians and concerned parents. It grades food items based on their nutritional content and ingredients.
Here’s how it works:

1. Install the app. You can download it for free from the App Store for iPhone and Android.
2. Scan the barcode or SKU of the item for which you want more information.
3. Fooducate shows you the nutritional content of the food and grades the food based on its value.
4. Fooducate can suggest healthier alternatives if your food’s grade does not score well.

I eagerly started scanning the SKU numbers of my favorite products. I felt like I was creating a wedding or baby registry in a department store!

To my dismay many of my favorite snack foods like crackers and cookies did not receive an “A.” And when I looked for alternatives with the app’s specially designed feature, it suggested an apple, which tastes nothing like my beloved animal crackers!

It took a few more tries before I finally realized that I don’t need an app to eat better. I realized that if I wanted an “A” diet, I needed to buy less food that comes with a SKU number and more food that comes in its “natural” packaging or none at all like oranges, spinach, fish, dried grains or legumes, for example. Despite learning this valuable lesson this free app is still a ton of fun to use!

If you want to see how your diet measures up and you have a smart phone or the Internet check out: Fooducate or www.fooducate.com/

Disclaimer: Penn Medicine does not endorse any particular application, and is not affiliated with Fooducate. This blog post is meant to be educational.

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.

My 2013 New Year’s Resolution: Make New Friends

Although weight loss and saving money are the among the highest ranking new year’s resolutions, my new year’s resolution, to make new friends may help you achieve your new year’s resolutions too.

The friend that I am referring to is MyFitnessPal.com.

This is a free web site and mobile app that allows its members to achieve their weight-loss goals by logging their food intake and physical activities. MyFitnessPal’s searchable food database has over 2,352,000 items and their mobile app has the ability to scan bar codes, which makes it easy to log your snacks, even if you are on the go.

In a recent Consumer Reports survey, MyFitnessPal ranked first in satisfaction among 9 do-it-yourself weight loss plans.

Even if weight loss isn’t your goal, perhaps you have resolved to eat healthier or maybe you wonder how your diet stacks up to the recommended Dietary Reference Intakes (DRIs), MyFitnessPal can help you do that as well.

If you feel like abandoning your salad spinner and sneakers 3 months into 2013, try calling on MyfitnessPal to help you over the post holiday slump.

Kale is a leafy green vegetable with many cancer-fighting qualities.

• 2-3 cloves of fresh garlic* (more if you like)
• 1 small onion, peeled and chopped
• 1-2 tbsp. olive oil
• 1 inch of peeled fresh ginger, chopped or grated.
• 2-1 inch cinnamon sticks, left whole
• 2 bay leaves, left whole
• 1/2 lb. carrots, chopped
• 4 cups, cleaned (washed) or torn kale
• 1 large partially cooked sweet potato, peeled and cubed
• *Can cook in microwave for 8-10 minutes

Serve with a tossed salad made with lots of different greens and fresh whole grain bread, using more olive oil or hummus for a spread.

Want another recipe using kale? Click here for a recipe for a delicious chopped kale salad.

Source: Suzanne Dixon, MPH, MS, RD, Cancer Nutrition Information, LLC, http://www.cancernutritioninfo.com/

Content for this post provided by Joan Karnell Cancer Center.

This vitamin and phytocehmical rich soup is so fresh and light in taste and doesn’t have any cream in it at all!

Watercress can have a radish taste but mellows when cooked and is considered a cruciferous vegetable. Cruciferous vegetables have many cancer-fighting properties and may boost the immune system as well.

Thyme has the essential oil thymol in it which may have antiseptic and antifungal properties.

Parsley is usually used as a garnish to cleanse the palate but it is also vitamin and phytocehmical rich as well as.

This soup is really fast to put together. You can have it on the table in 30 minutes. Watercress has a wonderful, peppery taste and is full of vitamins A, C and K. Adding the finely diced stalks gives the soup extra flavor, while the butter or cannellini beans give it a higher protein content than the usual potatoes and a creamy texture and taste without dairy. If you cook your own beans, add the liquid they were cooked in and cut back on the stock proportionately. If you aren’t vegetarian, try making this soup with chicken stock.

The website, Cook for Your Life, where this recipe was taken, also provides great recipes that are indexed by symptom and are made from wholesome foods.

Cream of Watercress Soup

Soups Serves: 4-6 Prep: 20 - 30 min

Ingredients

• 3 bunches watercress, washed well
• 1 tablespoon olive oil
• 1 teaspoon chopped fresh thyme
• 1 medium onion, diced
• Salt and pepper, to taste
• 2 (15-ounce) cans of white or cannellini beans, drained and rinsed
• 6 cups vegetable stock or water
• 2 tablespoons chopped Italian parsley, plus more for garnish

Directions

1. Finely dice the thick stalks of the watercress. Set aside. Break up the leafy greens into leaflets, discarding any remaining thick main stems. Set aside and reserve some for garnish.
2. Heat the oil in a heavy soup pot over medium-high heat. When it starts to ripple, add the onions, diced watercress stalks and thyme. Fry until the onion starts to soften. Turn the heat down to medium, sprinkle with a little sea salt and cover. Sweat the vegetables for 8 to 10 minutes, stirring from time to time. Don’t let them burn or color!
3. Add the beans and their liquid and stir to mix well with the vegetables. Add the stock if using canned beans. Bring to a boil. Turn the heat down and cook until the beans are heated through and can be easily smashed against the side of the pan with a spoon, about 10 minutes.
4. Add the watercress leaflets to the soup and cook for 5 minutes, until they wilt. Blend the soup until smooth in a blender or with an immersion blender. Bring back to a simmer, add all the watercress leaves and the chopped parsley, and cook a minute more and taste for seasoning. 
5. Serve immediately.

Sugar snap peas are rich in Vitamin C.

This pea with an edible pod is half the calories of regular peas and high in fiber, vitamin C, K, A and folic acid. Cucumbers have a compound called lignans which provides nourishment to your gut bacteria and has anti-inflammatory properties. Adding lemon juice and ginger to vegetables are great ways to spark your taste buds as well as obtain great cancer fighters called limonene and gingerol.

This salad is very refreshing and easy.

Snap Peas with Cucumber and Ginger

Serves 4 with 10 minute prep time

Ingredients:

• ½ lb. of sugar snap peas, trimmed and thinly sliced
• ½ English cucumber, sliced (can substitute peeled and seeded local cucumbers when they are in season)
• 1 shallot, thinly sliced

Dressing:

• 2 Tb. Olive oil
• 2 Tbs. fresh lemon juice
• 1 Tbs. grated ginger
• 1 tsp. sugar
• Salt and pepper to taste

Directions:

1. Prep the sugar snap peas, cucumber and shallot and toss in a salad bowl.
2. In a medium bowl, whisk together the oil, lemon juice, ginger, sugar, salt and pepper.
3. Combine the dressing and the chopped vegetables.

Source: www.realsimple.com

Vitamin D is frequently referred to as the “sunshine vitamin.” That’s because a common source of vitamin D is sun exposure. While sun exposure is great for vitamin D, frequent sun exposure is not recommended because too much sun exposure is associated with an increase in skin cancer risk.

Vitamin D is synthesized in the skin. Vitamin D deficiency increases as we age and has become more prevalent partly due to the avoidance of the sun. A vitamin D deficiency may undermine bone health and is further potentially associated with an increase in cancer risk.

How to Get Vitamin D Without the Sun

Natural sources of vitamin D include cod liver oil and fatty fishes such as tuna, herring, catfish, sardines and salmon.

Wild salmon may have as much as 4 times more vitamin D than farm raised salmon. Because these foods are not eaten on a daily basis, more common sources of vitamin D are in fortified foods such as dairy through milk and yogurt consumption. Oil spreads and cereals may also be fortified. It is best to check the nutrition facts section of the food label.

Supplements also are available in the form of ergocalciferol (made by plants) or cholecalciferol (made in the skin).

Check your calcium supplement for vitamin D as well. The Institutes of Medicine recommends 600 IU per day as the recommended dietary allowance for vitamin D, 800 IU for individuals over 70 years of age and an upper level of 4,000 IU per day.

Risk for Vitamin D Deficiency

Approximately 32% of Americans are vitamin D deficient. If you are homebound, have a poor nutritional intake or digestive disorders you may be at higher risk for deficiency.

If you are concerned that you are vitamin D deficient, ask your health care practitioner if your levels can be checked at your next blood test. This test is called 25-hydroxyvitamin D.

Much controversy currently exists as to the best range to meet, however, this blood test will give you an idea if you need a vitamin D supplement. There are risks to taking too much Vitamin D, such has causing elevated calcium levels, therefore, it is important to not start taking a high dose Vitamin D supplement without reviewing your blood levels.

Researchers are currently studying vitamin D, how it works in the body, and if there is a relationship between a deficiency and diseases.

For more information about nutrition during cancer treatment, schedule an appointment with a dietitian at the Joan Karnell Cancer Center, or Abramson Cancer Center.