Healthy recipes, nutrition information, intermittent fasting, cancer and nutrition
Pumpkin Curry Soup
* Recipe adapted from The Cancer Diet Cookbook: Comforting Recipes for Treatment and Recovery written by Dionne Detraz, RDN
This soup is surprisingly easy to make and quite tasty. I started to write about it, but Dionne sums it up so nicely. Per Dionne, “This comforting soup proves that pumpkins can be so much more than just a star ingredient in your holiday pie. They are an excellent source of vitamin A and carotenoids, and they also provide vitamin C, potassium, and fiber. Like carrots, they contain phytonutrients that support immune system and lower inflammation. The garlic, ginger, and spices also boost immunity, lower inflammation, and provide anticancer nutrients – and they give this soup an incredible flavor.”
Over twenty-three years ago, I was involved in working with the Women's Healthy Eating & Living (WHEL) Study coordinated by the University of California, San Diego Cancer Center. The WHEL study, a multi-site controlled clinical trial, investigated the effect of diet on the recurrence of breast cancer. Early on at UCSD, night after night, I would sit in my cubicle and talk with women who had been diagnosed with breast cancer strategizing as to how best adhere to particular dietary goals. Years later, I worked directly with these women at UCSF and Stanford completing their periodic assessments and teaching monthly cooking classes. Through this work, I learned about their lives, their families, and eating habits. It was these women, WHEL study participants, who guided me in developing my passion for helping those with cancer. I will always be grateful for the WHEL study - my co-workers and the participants, who led me to fight for the cause. And I'm honored to have continued working with some of these women to this day.
It may be October, but it’s not too late to give a shoutout for Prostate Cancer Awareness Month (technically in September). My work with nutrition and prostate cancer began over 20 years ago when I was hired to create and run the nutrition program for the UCSF Helen Diller Family Comprehensive Cancer Center. Dr. Peter Carroll, professor and chair of the department of urology at UCSF, was one of my greatest supporters and eager for his and all prostate cancer patients to implement a healthy nutrition plan. Given his support, one of my primary goals was to learn as much as humanly possible about the connection of nutrition and prostate cancer.
It has become increasingly evident that the gut is essential to our health and well-being. Research regarding the microbiome is booming with new studies published everyday.
Microbiome – a fancy term that means what, exactly? The microbiome consists of all the microorganisms (yes, we have lots of bugs in our system) and their collective genetic material in the human body. It’s composed of the bacteria, viruses, and fungi living in our guts.
While color is generally an excellent indicator of phytochemical content, cauliflower is one exception. It’s a member of the cruciferous vegetable family, which provides a host of protective nutrients and phytochemicals. Sulforaphane, one of the active components in cauliflower and other cruciferous vegetables, have a favorable effect on hormone metabolism. Additionally, sulforaphane and indoles, another potent phytochemical, are thought to protect against breast, colon, lung, oral, esophageal, thyroid, and prostate cancer by helping detoxify cancer-causing substances and slowing tumor development. Cauliflower is also a good source of vitamin C and folate, two disease preventing nutrients that are also important for optimal functioning of immune function.
Herbs and spices – while oftentimes an afterthought, aim to move them towards center stage. When you hear the word, antioxidant, think herbs and spices. Of the top 12 richest food sources of antioxidants, 10 of them are herbs and spices. Additionally, herbs and spices offer anti-microbial and anti-inflammatory properties as well as potential protection against cardiovascular disease, neurodegeneration, type 2 diabetes, and cancer. Lastly, when you hear the word, flavor, think herbs and spices. Herbs, both fresh and dried, dramatically enhance the flavor of almost any dish without relying on unnecessary fat or salt.
We have a tree loaded with plums, so they’ve been on my mind a lot these days. Growing up in the Midwest, I recall enjoying the sweet taste of a plum countered with that slightly sour skin. My brother loved plums!
Plums are in the stone fruit family and rich in various nutrients, particularly vitamin A, vitamin C, and vitamin K. Vitamin A is helpful for vision, strengthening our immune function, heart, lung, and kidney health. Vitamin C is well-known for its beneficial effects on the immune system. It also plays a significant role in the production of pro-collagen, the body’s precursor to collagen and also increases the absorption of plant-sourced iron. Plums are rich in antioxidants, specifically anthocyanins, a type of polyphenols, that may help to reduce the risk of cardiovascular disease, type 2 diabetes, and cancer.
Yes, that’s right, you read it correctly, Ice Cream. I’m devoting a newsletter to ice cream, can you believe it?! Natalie Ice Cream, but ice cream nonetheless. Any way you look at it, people love ice cream. Maybe not each and every one of you, but almost. With the 4th of July around the corner, I wanted to share with you some seriously amazing ice cream recipes.
I would like to give a special shout-out to all of the cancer survivors out there! Well deserved, you have a day designated to Cancer Survivorship – June 6, 2021. The NCSD Foundation states that, “National Cancer Survivors Day is a celebration for those who have survived, an inspiration for those recently diagnosed, a gathering of support for families, and an outreach to the community.”
Add a few letters and you can likely guess what some call this gene. So, what is MTHFR? The MTHFR gene is the most well studied gene in regards to health. Methylenetetrahydrofolate reductase (MTHFR) is an enzyme produced by the MTHFR gene, hence, the name. Before we dive deeper into the significance of MTHFR, let’s first briefly discuss methylation.
Methylation is a key process that affects your stress response, inflammation, brain chemistry, energy production, immune response, detoxification, antioxidant production, cell repair, and genetic expression.
You may find yourself adding mushrooms to stir-fry, topping a bowl, an accompaniment to tacos, creating a sauce, or even drinking mushroom coffee. Yes, it exists. Need more? There is protein powder derived from fermented shiitake mushrooms.
Mushrooms have been used in the health arena for treating both simple and complex diseases, ranging from skin ailments to AIDS to cancer. Mushroom polysaccharides, particularly beta-glucans, are known for their immunomodulating and antitumor properties.
No doubt that lemons and limes are most famous for their vitamin C content. They offer so much more. Lemons and limes contain a variety of protective phytochemicals, including polyphenols and limonene. Limonene is found predominantly in the peel though a small amount can be found in the juice of the fruit. To list a few of the health benefits for lemons and limes:
Are artichokes delicious or what? Seriously, artichokes were my favorite food of all as a child.
Artichokes are good source of vitamin C, potassium, folate, and dietary fiber. They are arguably the highest fiber vegetable. A mere ½ cup portion of artichoke hearts contains ~6 grams of fiber.
Additionally, artichokes contain the flavonoid silymarin, an antioxidant that is the primary component of milk thistle. You may be most familiar with silymarin for its protective effects on the liver. Silymarin may reduce inflammation and oxidative stress and may protect DNA. Research suggests that silymarin may have some anti-cancer activity, but research is inadequate to support recommending it for patients undergoing cancer treatment. Preliminary clinical research shows that applying a specific topical product, containing an extract of silymarin (Leviaderm) significantly reduces the incidence and prolongs the time to onset of radiation-induced skin toxicity compared to a panthenol-containing cream in women with breast cancer. Furthermore, prophylactic administration of conventional form of silymarin tablets may significantly reduce the severity of radiotherapy induced mucositis and delay its occurrence in patients with head and neck cancer.
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Not feel like yourself? Feeling tired and bloated? Restless sleep and foggy headed? Unwanted weight gain? No libido? Being told it’s normal to feel this way? Let’s change that.
Yes, our hormones fluctuate as we age and that affects our health and how we feel in various ways. There are, however, ways you can take charge and feel your best.
March is colorectal cancer awareness month and rightfully so. Colorectal cancer is the third most commonly diagnosed cancer in men and women combined in the U.S. It is the second leading cause of cancer death in men and women combined in the U.S. Young onset is still on the rise. In the years 2007-2016, while the rates for people aged 55 or over dropped by 3.6% each year, the rates for people under 55 increased 2% each year. It is estimated that 68% percent of colorectal cancer deaths could be prevented with screening. So, if you're over the age of 45 (and younger if you have any family history), it may be wise to discuss your screening options with your healthcare provider.
Peanut ChiliThis recipe has been a family favorite for years - it's chocked full of vegetables. I have not yet tried this specific recipe with a different 'nut' for those that are sensitive to peanuts, but I have tried walnuts in a recipe below and it worked well. Can you prepare this recipe in 10 minutes? Not quite. It does take time to prep the ingredients, even using a food processor. BUT seriously, this one is worth it. Of the four recipes here, my family votes this the #1 favorite. I hope you too enjoy it.
It’s February - a perfect month to celebrate chocolate. Chocolate is a product that was enjoyed by the earliest of civilizations, and its increase in popularity and demand today has made it available globally. A versatile food, chocolate can be consumed by itself or incorporated as an ingredient into a variety of other foods, like baked goods or beverages.
It’s perfectly fitting that National Green Juice Day lands in January, the 26th to be exact. Feeling clean, healthy, fit, and happy top many of our desires. Green juices can fit into that plan. Before you give up or lose hope or feel that you’re seeking more balance, don’t worry, National Dark Chocolate Day is around the corner. More to come next month.
