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

 

 

Get In Your Greens!

If eating more healthfully is in your New Year’s resolution, you are on the right track to provide your body with the right stuff to feel well and to be well.  One of the tougher tasks is getting in more fruits and vegetables – and making them tasty!  The American Cancer Society recommends 5-7 servings, or 2 ½ cups of fruits and vegetables daily.

Greens are especially beneficial, adding antioxidants, fiber, vitamins and minerals to help keep our immune system strong.  Spinach is available year-round and tastes great fresh.  It offers plenty of phytochemicals, vitamin A, vitamin C and B vitamins.  Spinach is high in one particular B vitamin, folate, which is essential for proper cell division, brain development/function and has been studied in relation to the risk of colorectal, lung, pancreatic, esophageal, stomach, cervical, ovarian, breast and other cancers.

Folate also has been studied in relation to response to anti-depressants.  We can achieve adequate amounts of nutrients from the food we eat, rather than to depend on dietary supplements:  Be sure to discuss any dietary supplement use with your physician/dietitian if you feel you are not consuming a balanced diet.

Try this tasty recipe for a change of flavors from the American Institute of Cancer Research’s Test Kitchen:

Limes on a chopping board with knifeMexican Spinach Salad

Dressing

1 tsp. honey

1 Tbsp. fresh lime juice

1 tsp. apple cider vinegar

1/4 tsp. salt

1 Tbsp. canola oil

Salad

3 Tbsp. raw pumpkin seeds

1 poblano chile pepper

6 cups baby spinach

3 Tbsp. finely crumbled reduced-fat feta cheese

1/2 cup baked corn chips

For dressing, in small bowl, whisk honey, lime juice, vinegar and salt until salt dissolves. Whisk in oil. Set dressing aside for up to 1 hour, remixing it before using.

Set small, heavy skillet over medium-high heat for 1 minute. Add pumpkin seeds to dry pan. Slip your hand into oven mitt, and lift pan, moving it in circular motion over heat to keep seeds moving so they do not burn. When many seeds are golden and some have popped, about 2 minutes, spread them on dinner plate to cool.

Using tongs, hold pepper over open flame and turn it until skin is charred all over, about 4 minutes. May also char pepper under broiler or over outdoor grill. When pepper is cool enough to handle, with your fingers, slip off charred skin. Halve pepper lengthwise, and use small knife to remove seeds and ribs. Chop half the pepper; set other half aside for another use.

In large salad bowl, place spinach. Add chopped poblano. Just before serving, pour on dressing and toss to coat spinach and pepper. Sprinkle on toasted pumpkin seeds and feta. A few at a time, lightly crush corn chips over salad. Toss, and divide salad among 4 individual salad bowls.

Makes 4 servings.

Per serving: 130 calories, 8 g total fat, (1.5 g saturated fat), 12 g carbohydrate, 4 g protein, 3 g dietary fiber, 210 mg sodium.

Learn to make delicious, Italian Christmas bread!

panettone-510125663December 18, 2014
1 p.m.
306 Whitney-Hendrickson Building
Markey Cancer Center

A free class series presented by: Dr. Philip DeSimone.

white beans

Soup’s On!

It’s getting cold and time for soup!  Several soups can be helpful and nutritious dishes for everyone, especially patients receiving cancer treatment.  Soups are a great alternative for those who find it difficult to tolerate solid food, are experiencing nausea or who are looking for a change.

While broth-based soups are not very high in calories, many sources of calories and protein can be added, such as soft shredded meats, cheeses and cooked vegetables.  Did you know that consuming meat or vegetable broth counts toward meeting your fluid needs?

Creamed soups offer a calorically dense and delectable choice.  For those sensitive to hot foods, cold soups can be soothing and just as nutritious.  Try this recipe from the American Institute of Cancer Research’s Test Kitchen.

White Bean Soup with Spinach, Leeks and Couscous

white bean soup

White bean soup

Ingredients

2 tsp. olive oil

4 leeks, bulb only, chopped (rinsed very well)

2 cloves garlic, chopped

2 cups chopped carrots

1/2 tsp. dried mint leaves

2-3 tsp. ground cumin

4 (16 oz.) cans fat-free, reduced-sodium chicken broth

2 (16 oz.) cans cannellini beans, drained and rinsed

2 bay leaves

1/4 cup whole-wheat couscous

2 cups packed fresh spinach leaves

1 Tbsp. fresh lemon juice

Salt and pepper to taste

1/4 cup chopped parsley

Directions

In large soup pot, heat oil over medium heat. Add leeks, garlic and carrots and sauté until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.

Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.

Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper.

Remove bay leaf. Garnish with parsley and serve immediately.

Makes 8 servings.

Nutritional information

Per serving: 170 calories, 2.5 g total fat (0 g saturated fat), 30 g carbohydrate,

8 g protein, 7 g dietary fiber, 520 mg sodium.

Note: For more calories and protein, add cooked, shredded chicken or turkey sausage.  Don’t like couscous?  Try substituting cooked rice or noodles.

Fresh focaccia with rosemary

Learn to make Italian bread!

Fresh sliced bread

Fresh sliced bread with tomatoes

Join us Thursday, October 23, 2014 at 1:00 p.m.

306 Whitney- Hendrickson Building
Markey Cancer Center

Learn to make and taste fresh, delicious Italian bread! A free class presented by: Dr. Philip DeSimone.

Basket of fresh fruits and vegetables

3rd Annual Classes at Rushing Wind Farm

Join us

Sunday, October 19 from 4 to 6 p.m.

Only 30 spaces available! Sign up today to reserve your spot!

Email your name and how many will be attending to:

rachel.c.miller@uky.edu

or call 859-257-0519

Exclusive event

Closeup on woman cutting fresh dill

Cutting fresh dill

The Real McCoy, Inc. & Catering is partnering with the University of Kentucky Markey Cancer Center for an exclusive event for cancer patients, survivors, and their families to come and enjoy an afternoon at the farm and learn all about preparing home grown fruits and vegetables.

Mark your calendar now for a free event featuring:

  • Cooking demonstrations!
  • Door prizes!
  • Farm fresh food!

Your host

Benita-McCoy-Lyons

Benita McCoy-Lyons

Hosted by: local chef and author of the Scratch Cooking Cookbook Series, Benita McCoy-Lyons.