Drs. Mark Evers, Susan Smyth set to appear on KET on Sunday

UK HealthCare’s Dr. Mark Evers and Dr. Susan Smyth will appear on KET’s One To One with Bill Goodman on Sunday afternoon.

Evers, the director of the Markey Cancer Center, and Smyth, the director of the Gill Heart Institute, will discuss personalized medicine using genomics.

Tune in at 1 p.m. on Sunday, and check back here on Monday for a recap.

Cooking Demonstration!

Join us for a FREE cooking demonstration, featuring:

Head Chef Jason Ritchey from The Villiage Idiot 

Wednesday, July 8 from 11am-12pm

306 Whitney-Hendrickson Building at the UK Markey Cancer Center

 

A free program, open to the public. Watch and learn how to make something tasty at home, and sample it! No reservations necessary.

June 24 is smoothie day at UK HealthCare

Smoothie day — June 24

Join us at 1 p.m., Wednesday, June 24 for a smoothie demonstration and free samples!

Learn how to make a healthy and delicious smoothie, while trying tasty samples.

Location: 306 Whitney-Hendrickson Building, Psych-Oncology Services

Markey Menu offers tips for summer gardening

Summer gardening

It’s not too late to cultivate!

Planting your own herbs and vegetables can be nutritious and inexpensive – as well as therapeutic. It doesn’t have to even be challenging. Try growing some low-maintenance herbs such as basil, parsley and chives; then, use them to spice up your dishes for extra flavor and nutritional benefits of phytochemicals. You can even grow them inside in a sunny window and use them all summer long!

For more ideas, try your green thumb at these suggestions from the American Institute of Cancer Research.


Strawberry Mango Feta Toast Points

Diced strawberries, mango and fat free feta cheese provide the perfect balance of sweet, savory and tangy for these quick and colorful lunch or brunch toast points.

Preparation time: 20 minutes

Serves: 4

INGREDIENTS:

  • 1 ripe mango, divided
  • 2 cups strawberries, divided
  • ¼ cup fresh basil, plus 2 tbsp for topping
  • ½ cup fat free feta cheese crumbles
  • 2 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • 4 slices whole-wheat bread

DIRECTIONS:

  1. Peel and pit mango. Dice ¾ of mango and ¾ of strawberries; place in large bowl with feta cheese. Put remaining fruit, ¼ cup basil, vinegar and oil in a blender and blend.
  2. Pour blended vinaigrette over fruit-feta mix and toss gently.
  3. Chop remaining basil leaves.
  4. Toast bread slices and cut each slice diagonally.
  5. Top toast points with dressed fruit-feta mix and chopped basil.

Recipe from www.choosemyplate.gov

Taking care of yourself: Staying healthy and other tasty tips

Written by guest blogger: Siddhi Shroff, University of Kentucky Dietetic Intern

Spring is here!  Beautiful blossoms, green landscapes and warmer temperatures remind us of the renewal that the season brings: It’s also a good time to remember to take care of ourselves by renewing resolutions to take better care of ourselves.

Get screened

You can reduce your cancer risk by getting regular screenings. Early detection can help to identify and to remove cancerous growths in the early stages. Treatment is more likely to be a success if cancer is caught at an earlier stage for breast, colon, rectum, cervix, prostate and skin cancers. Talk to your doctor about screenings and how often you should be getting them. You can also see the current guidelines for screenings on the American Cancer Society website.

Don’t smoke

One of the best things you can do to reduce cancer risk is never smoke or to quit smoking. This includes cigarettes, cigars, secondhand smoke and even smokeless tobacco use. Tobacco use is responsible for one in five deaths; cigarette smoking accounts for about 30 percent of cancer deaths and is associated with an increased risk to many cancers. For help to quit smoking and tobacco use, you can find more information here.

Stay active

Regardless of your age, it is important to stay active! Adults should get at least 150 minutes of moderate physical activity a week, or 75 minutes of vigorous activity per week. Teens and children should get around one hour of vigorous or moderate activities each day, with at least three of these days including vigorous activities. Not only will you look good, but you will feel even better and also save some money on health care costs in the process!

For exercise tips or ideas to burn those calories, go here.

Safety in the sun

When you are going outside, take steps to protect yourself from the sun’s harmful UV rays. Increased exposure to UV rays is linked to an increased risk for skin cancer. Make sure you are protecting your skin every time you step outside by remembering Slip, Slop, Slap, and Wrap! :

  1. Slip on a shirt.
  2. Slop on some sunscreen.
  3. Slap on a hat.
  4. Wrap on sunglasses to protect eyes.

Once you’ve got this down, you’re good to go!

Eat healthy

Maintaining a balanced, nutritious diet is key to overall health, can help reduce risk for cancer and is even essential throughout cancer treatment, too. A balanced and nutritious diet is one that includes lots of fruits and vegetables, whole grains, low-fat dairy, lean meats and also limits fats. Limit or avoid alcoholic beverages, as alcohol has been linked to several cancers.  A few recipes that fall within these guidelines are included below, like the Greek Chicken entrée, and more are available on many sites such as the American Cancer Society and Cook For Your Life, among many others.

 

Greek Chicken With Tomatoes, Peppers, Olives and Feta

The Greek Chicken with tomatoes, peppers, olives and feta is a great recipe because it uses lean meat, has a decent serving of vegetables, and even includes some low-fat dairy with the feta cheese. Enjoy as an entrée! Serves: 8

To make Greek seasoning salt, combine: 

  • 2 teaspoons of garlic salt,
  • 2 teaspoons of lemon pepper,
  • 2 teaspoons of oregano, and
  • 2 teaspoons of dried mint.

 Ingredients:

  • 4 boneless, skinless chicken breast halves, cut into bite-sized pieces
  • 1/4 cup flour
  • 8 teaspoons Greek seasoning salt, divided
  • 1 teaspoon olive oil
  • 1 large onion, sliced lengthwise
  • 1 green pepper, cored, seeded, and sliced lengthwise into strips
  • 3 Roma tomatoes, cut into eighths
  • 3 tablespoons Kalamata olives, chopped
  • 3 tablespoons feta cheese, crumbled

Directions:

  1. Dredge chicken in flour mixed with 4 teaspoons of Greek seasoning.
  2. Heat oil in a large skillet over medium heat and add chicken, sautéing for 3 to 4 minutes until cooked through.
  3. Remove chicken from pan and set aside.
  4. Add onion to skillet and sauté until tender, about 2 minutes. Add bell pepper and cook another 2 minutes.
  5. Return chicken to skillet and cook 1 to 2 minutes, sprinkling with remaining Greek seasoning. Mix in tomatoes.
  6. Remove from heat, transfer to serving dish, and sprinkle with olives and feta cheese.

Per Serving (approximate)

Calories: 210

Fat: 9.5 grams

Recipe source: American Cancer Society website

Creamy Chocolate Cheesecake With Sliced Strawberries

You’re probably thinking: wait, I can have my (cheese) cake and eat it too, and it still be part of a balanced nutritious diet?! You sure can! And it is guilt-free when it is made with non-fat and low-fat dairy, like the non-fat yogurt, low-fat cream cheese, and part-skim ricotta. An added bonus is that the strawberry garnish also sneaks some fruit into the mix. Enjoy! Makes 8 slices

Ingredients

  • 1 cup nonfat plain yogurt
  • 4 ounces low-fat cream cheese
  • ¼ cup part-skim ricotta cheese
  • ¼ cup maple syrup
  • 3 tablespoons cocoa powder
  • 2 large egg whites
  • 2 teaspoons ground cinnamon
  • 1 teaspoon Kahlua
  • ½ pint strawberries
  • Nonfat cooking spray

Directions

  1. Preheat oven to 350º.
  2. Coat an 8 x 8-inch pan with nonfat cooking spray.
  3. Puree in blender the yogurt, cream cheese, ricotta cheese, maple syrup, cocoa, egg whites, cinnamon, and Kahlua. Pour in pan.
  4. Bake cake for 50 minutes or until done. Let cool and decorate with slices of strawberries.

Per Serving (approximate)

Calories: 98

Total Fat: 4 grams

Recipe source: American Cancer Society website

 

Smoothie Day — April 22

Join us at 1 p.m., Wednesday, April 22 for a smoothie demonstration and free samples!

Learn how to make a healthy and delicious smoothie, while trying tasty samples.

Location: 306 Whitney-Hendrickson Building, Psych-Oncology Services

Salmon teriyaki

Happy Healthy Spring!

At the beginning of spring, you may be looking forward to longer days and lighter, brighter meals.  Try this easy-to-prepare, nutritious and satisfying meal featuring salmon – an excellent source of omega-3 fatty acids, which are essential to many our body’s functions.  The zucchini also will provide many phytochemicals that help keep our cells healthy.

There have been some conflicting study results about omega-3 fatty acids in relation to cancer, as animal studies have shown a suppression of cancer growth while studies in humans suggest that omega-3 fatty acid supplements do not reduce cancer risk.  However, the 2015 Dietary Guidelines for Americans continues to encourage fish as part of our balanced diet to obtain these necessary fatty acids, as well as other vitamins and minerals essential to keeping our bodies healthy, such as several B vitamins and vitamin D.

This meal is satisfying, as salmon is very high in protein and a fattier fish. If you have experienced taste changes as part of your cancer treatment, try this dish:  Its sweet and salty flavors might be just what you’re craving.  If you don’t like salmon, try substituting a different fish in this recipe, making sure it is cooked until opaque and flakes with a fork.

Happy healthy spring!

Teriyaki Salmon with Zucchini

Ingredients

Low-sodium teriyaki sauce

2 (6-ounce) salmon fillets

Sesame seeds

2 small zucchini, thinly sliced

4 scallions, chopped

Canola oil

Preparation

Combine 5 tablespoons teriyaki sauce and fish in a zip-top plastic bag. Seal and marinate 20 minutes. Toast sesame seeds in a large nonstick skillet over medium heat, and set aside. Drain fish, discarding marinade. Add fish to skillet, and cook 5 minutes. Turn and cook for 5 more minutes over medium-low heat. Remove from skillet, and keep warm. Add the zucchini, scallions, and 2 teaspoons oil to skillet. Sauté 4 minutes, or until lightly browned. Stir in 2 tablespoons teriyaki sauce. Sprinkle with sesame seeds, and serve with salmon.

 

Nutritional Information

Calories per serving: 376
Fat per serving: 16g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 6g
Polyunsaturated fat per serving: 7g
Protein per serving: 40g
Carbohydrates per serving: 11g
Fiber per serving: 3g
Cholesterol per serving: 87mg
Iron per serving: 5mg
Sodium per serving: 375mg
Calcium per serving: 53mg

 

From www.health.com

Colorful fresh vegetables

Cooking demonstration

Featuring:

Kate Horning, author of Healthy Living Redefined: Live it. Share it.
Wednesday, March 11
11 a.m.
306 Whitney-Hendrickson Building, Psych-Onc Services

-FREE PROGRAM-

Weight Management

Maintaining a lean and healthy body weight is one way to reduce the risk of several cancers per the American Cancer Society Guidelines on Nutrition and Physical Activity.  If this is something you are working toward, here are some tips that may help:

  • A variety of dried fruits and nuts, including almonds, cashews, pumpkin seeds and raisins.

    A variety of dried fruits and nuts, including almonds, cashews, pumpkin seeds and raisins.

    Eat breakfast!  You’ve heard it before, and there’s good reason.  Starting the day off with nourishment helps get your body working and provides energy to our brain for the day ahead, thwarting fatigue and balancing blood sugar.  Breakfast doesn’t have to be cumbersome; it can be as simple as a granola bar and glass of milk or an apple and some nuts on the go – which fits into many of our busy lifestyles.  These high-protein, high-fiber foods will help keep you alert. Also, try some tasty ideas for breakfast from the American Institute of Cancer Research’s Test Kitchen.

  • Consume consistent meals.  Spreading meals throughout the day, versus one or two big meals, helps our body to use energy more efficiently and less likely to store it as fat.  Going more than four hours without a meal or snack often makes us more inclined to overeat at the next one.
  • Choose the right healthy foods for you.  Broccoli has several health benefits, but if it doesn’t taste good to you, choose another nutrient-packed food that does.  Making yourself eat something that isn’t appealing just because it’s healthy won’t help you commit.  The possibilities are endless:  Try something new!
  • Snack wisely.  Fiber helps keep us full and curbs our appetite, not to mention helps lower cholesterol and decreases risk of colorectal cancer.  Munch on an apple, a handful of nuts or baby carrots between meals, especially if dinner is going to be late, so you don’t overdo it on the calories at mealtime.
  • Incorporate exercise.  Exercise not only helps us achieve a healthier body weight but also has been shown to decrease cancer risk by keeping our cells healthy, flushing out carcinogens (cancer causing substances) and helping us effectively use nutrients.

Remember, consistency in healthy habits yields results.  Ask for the help of your doctor and registered dietitian to help you achieve your goals.

Strawberry-canteloupe smoothie

Tomorrow is smoothie day

Join us at 1:00 p.m., Wednesday, January 28 for a smoothie demonstration!

306 Whitney-Hendrickson Building,

Psych-Oncology Services