Email Newsletter Summer 2004

A Dietitian's Cancer Story Newsletter: Summer 2004 Summer Greetings from Diana Dyer, MS, RD, author of A Dietitian's Cancer Story. As summer and our Michigan growing season winds down, I want to share this beautiful and inspirational quote by William Shakespeare with you. "Our bodies are our gardens, to which our wills are gardeners." Thus, we can really garden all year long as we choose those hundreds of baby steps each day called "lifestyle choices" that can optimize our physical and mental health.  A recently published research study highlighted that these choices really can make a big difference in cancer prevention. Researchers from the Mayo Clinic studied health behaviors in the post-menopausal women being evaluated in the long-term Iowa Women's Health Study. Those women who followed only one or none of the recommendations had a 35% increase in cancer diagnosis and a 42% increased risk of dying from cancer when compared to women who followed 6 or more nutrition and lifestyle recommendations from the American Institute for Cancer Research (guidelines listed below)!! Yes, your own daily choices can make a huge difference in your health! One of the pleasures of my summer is daily weeding of my gardens, just 10-15 minutes each day. In reality, not only am I weeding each day, I am nurturing my garden and my health each and every day with multiple choices about what I eat, physical activity, stress reduction, and spirituality.  This important research study is good news for older women, because it shows that following easy to manage, healthy lifestyle choices later in life is not too late to reap large benefits. So pick up that trowel, walking shoes, or new healthy food. Tap into your will and enjoy year-round gardening (and nurturing your health) no matter where you live, each and every day!  Diana Dyer, MS, RD ******************************** Newsletter Contents: I. American Institute for Cancer Research Diet and Lifestyle Guidelines II. Research Updates III. New Books to Suggest IV. New Recipe V. New Foods VI. New Website VII. Book Ordering Information ******************************** I. American Institute for Cancer Research Diet and Lifestyle Guidelines (http://www.aicr.org) AICR is the only non-profit organization devoted to research and education regarding the nutrition and cancer connection. Proceeds from the sale of my book, A Dietitian's Cancer Story (both English and Spanish editions), are donated to The Diana Dyer Endowment at AICR to study nutrition strategies to improve the odds for long-term cancer survival. The nine diet and lifestyle recommendations studied included in the above cited article: (1) Not smoking (2) Having a maximum body mass index of less than 25 kg/m2 (for more information on body mass index, go to http://www.mayoclinic.com) and limiting weight gain to no more than 11 pounds since age 18 (3) Engaging in daily moderate and weekly vigorous physical activity (4) Eating five or more servings of vegetables and fruits each day (5) Eating seven or more portions of complex carbohydrates such as whole grains and cereals each day; limiting processed foods and refined sugar (6) Limiting alcoholic drinks to one drink a day for women (7) Limiting red meat to about three ounces daily (8) Limiting intake of fatty foods, particularly those of animal origin (9) Limiting intake of salted foods and use of salt in cooking ******************************** II. Research Updates (abstracts for these articles and press releases can be found by searching on PubMed (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi) or even Google (http://www.google.com). A. Adherence to the AICR cancer prevention recommendations and subsequent morbidity and mortality in the Iowa Women's Health Study cohort. Cerhan JR, et. al., Cancer Epidemiology, Biomarkers and Prevention 2004; 13(7): 1114-1120. Summarized in my opening paragraph and the above listed AICR guidelines. B. Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. MJ Brown, et. al., American Journal of Clinical Nutrition, Vol. 80, No. 2, 396-403, August 2004. This study validates the recommendation I make in my book, in which I note that I always eat some food containing a bit of fat at the same time that I eat my fruit and veggies, especially as a snack between meals. Many phytochemicals are fat soluble, which means their absorption into our body will be increased by simultaneously eating foods that also contain some fat. Please note that this is not a recommendation to consume as much fat as possible. Emphasize healthy fats in amounts that will help you keep your weight under control. (i.e., a small handful of almonds eaten with some tomato juice is likely adequate, rather than eating the entire 1# bag!). ******************************** III. New Books to Suggest I love finding new cookbooks that promote ultra-healthy eating. All of these books are available from bookstores or from Amazon.com, with direct links available on my web site's page of suggested books (http://cancerrd.com/booksug.htm) (1) Cancer Lifelife Cookbook by Kimberly Mathai, MS, RD w/Ginny Smith - a terrific new cookbook written for people diagnosed with cancer. Contains all ultra-healthy ingredients for foods that are easy and delicious. This is a beautiful book with recipes that I would eat myself without needing to alter! (2) The Amazing Flax Cookbook, Jane Reinhardt-Martin, RD, LD - Do you want to know what to do with flaxseeds in addition to putting them in my soy shake recipes? This cookbook will show you how to incorporate ground flaxseeds into nearly anything you can think of, from sausage to pesto sauce (recipe below). You'll be buying and eating many more flaxseeds after purchasing this book! (3) Café Max & Rosie's: Vegetarian Cooking with Health and Spirit, Max & Rosie Beeby, 10 Speed Press, Berkeley, CA, 2000. Not new, but new to me! A terrific all vegetarian cookbook of recipes from the famous café in Asheville, NC. A great emphasis on whole grains, beans, juices, and some of the restaurant's top secret recipes, including Rosie's World-Famous Tangy Tofu Salad Dressing. (I hope to receive permission to post this recipe on my web site in the future.) ******************************** IV. Recipe Flaxseed Pesto reprinted with permission from The Amazing Flax Cookbook by Jane Reinhardt-Martin, RD, LD 1 Tbsp. extra virgin olive oil 1 Tbsp. shredded Parmesan cheese 4 Tbsp. ground flaxseed 1 clove garlic 1 Tbsp. pine nuts 1/4 cup fresh basil leaves 1. Place all ingredients except basil in blender, food processor, or small chopper/grinder. 2. Pureed until paste is formed. Make sure you add basil last, or after you have made a paste to prevent discoloration or darkening of the basil. Makes ~8 Tbsp. Use to increase flavor of any pasta dish, lentil or vegetable soup, as a base on top of pizza dough, or on baked potatoes instead of butter. Be creative and see how many ways you can find to increase your flaxseed intake this way! I freeze this in 1 tablespoon portions for later use. ******************************** V. New Foods To Try (A) Brown Basmati Rice by Lundberg - found in my regular grocery store. Yes, this takes 50 minutes to cook, but I always make extra to use later in the week or freeze, and the house smells absolutely wonderful during that entire time. It is worth it! (www.lundberg.com) (B) Rapini (Broccoli rabe) - fresh in the produce section. A slightly bitter green leafy vegetable with an edible, tender stem. I try to eat some dark green leafy veggie every single day. Although it is a cruciferous vegetable, it is actually more related to a turnip than the broccoli plant. I washed it, cut off the end one inch, then steamed it for 2 minutes, cooled it, and then added it to a curry stir-fry. Yum, yum! Dozens of great recipes can be found at the following web site: http://whatscookingamerica.net/Vegetables/BroccoliRaab.htm (C) Found at Trader Joe's: (1) Artichoke Hearts - found in the freezer section, not the canned foods section. Just frozen artichoke quarters, no added salt. They do need to be cooked for a few minutes and then cooled, but again, this time is worth it to really taste artichokes, not all the salt that is in canned artichokes. They will have much more interesting texture than canned ones, also. Toss them into salads or stir-frys. (2) Pita Chips (Multigrain, Parmesan, Garlic, and Herb seasoning, other flavors, too) - these have significantly less fat than potato chip, are tasty, sturdy, contain no trans-fats, are relatively low in salt, and contain fiber! Be careful not to eat the entire bag in one sitting :-) (3) Frozen avocado halves - so easy to have on hand to make guacamole or thaw and mix with tofu for a tasty sandwich mix (see recipe on my web site at http://www.cancerrd.com/recipes/tofuavocadosand1.htm) (4) Whole Wheat Pizza Dough - a ready-to-use dough found in the refrigerated section. Finally, a real whole grain pizza dough is available that tastes great and is only 89¢. ******************************** VI. New Website (A) Male Cancers - www.malecare.com This site has in-depth information about all male cancers, including male breast cancer (including dozens of pages in English, Spanish, French, Italian and Hebrew). ******************************** VII - Book Ordering Information Both editions of A Dietitian's Cancer Story, the updated and revised edition published in April 2002 (new ISBN is 096672383X) and the Spanish edition published in 2000 (ISBN 0966723821), can be ordered from any bookstore, library, Amazon.com, and directly from the American Institute for Cancer Research (AICR) by calling 1-800-843-8114 or going to their web site http://www.aicr.org. Discounts for orders of 10 or more copies are available for both editions by calling AICR at 1-800-843-8114 - asking to speak to Candi Navarrette. Many cancer centers, health care professional offices, and places of worship have ordered books in larger quantities to have available to give as as educational and support information or to resell. Bookstores and libraries may order directly from the book wholesalers Ingram or Baker & Taylor. ******************************** I send my best wishes to all of you for health, healing, and hope!  Diana Dyer, MS, RD ******************************** Diana Grant Dyer, MS, RD - Author A Dietitian's Cancer Story (English and Spanish editions) Available from AICR (1-800-843-8114) "Information and Inspiration for Cancer Survivors" Proceeds donated to the Diana Dyer Cancer Survivors' Nutrition and Cancer Research Endowment at the American Institute for Cancer Research (AICR)

Email Newsletter Spring 2004

A Dietitian's Cancer Story Newsletter: Spring 2004 Greetings from Diana Dyer, MS, RD, author of A Dietitian'sCancer Story. As I write this, many cancer centers are making last minute preparations for their Cancer Survivor Day Celebration, traditionally held the first or second Sunday in June. In fact, I am speaking at one such event, which is always a special honor for me to join these celebrations. The currently accepted definition for the term cancer survivor is the following: "A person is a cancer survivor from the day of diagnosis forward until the end of life" (Fitzhugh Mullen, MD, founder of the National Coalition for Cancer Survivorship, http://www.canceradvocacy.org). The press has recently highlighted the many concerns that cancer survivors have as a result of having survived the disease. I urge you to read some of the reports just issued by the Center for Disease Control, The President's Cancer Panel, and the Lance Armstrong Foundation (links follow below). These reports both outline and give a personal voice to the many problems that survivors face; from early onset menopause, fertility issues, ongoing or even re-appearing "chemo brain" and fatigue, difficulties with obtaining adequate health insurance, life insurance, employment, late effects resulting from curative treatments (i.e., secondary cancers and cardiac toxicity to name just two), and on and on and on and on. I have just barely scratched the surface of significant concerns that potentially affect the quality of our lives because of our cancer diagnosis itself and the therapies used to treat it. Many people do wrestle with the term "cancer survivor". (After all, we are all survivors of something!) Some people even ask, "Why set cancer survivors apart?" However, instead of getting bogged down in the nuances of what the word means to different people, I urge everyone who has experienced cancer to take this opportunity to not be set apart by the term, but to come together in order to advocate for those who come after us. In my ideal world, I would like to see the concept of survivorship morph into the word "advocate"! The simplest definition of the word advocate is "one who takes action to help someone else". If you have recovered enough from your own cancer experience to move beyond self-advocacy ( a very important first step!), maybe this is the year that you can now take action to help someone else have an easier journey than you have had. The need is endless; from making sure a friend undergoing therapy always has meals, organizing a local cancer survivors' weekend retreat or information workshop, to advocating at the state and national levels for changes to research, legislation, or regulations to help cancer survivors optimize both physical health and quality of life.  However, don't let the mountain of needs overwhelm you. Read the following reports, and look around your local community. Identify just one need that touches your heart. Then work on it, one step at a time. You will be amazed at the number of people who will volunteer to help you as you all help others. I hope you will take this opportunity to find meaning from your cancer survivorship in some type of advocacy. Just as importantly, I hope you will take the time to find what brings you happiness. A robin family has built a nest in my yard right at eye level. The nest, both parents, and two babies have survived all the nasty weather that May in Michigan has thrown them. I even like to pretend this is the same robin I wrote about in my last newsletter whose arrival in March signaled that our long, cold winter was finally over. :-)  Watching this family set up house and grow up right before my eyes in the span of just a month or so is such an amazing sight that it brings tears to my eyes with simple but sheer happiness. May we all have many more years to advocate, celebrate, and enjoy all aspects of our survivorship! Diana Dyer, MS, RD ******************************** Newsletter Contents: I.     Cancer Survivorship Information II.    Upcoming Publicity in the New York Times! III.   New Books and CD to Suggest IV.  New Food Products V.  Web Sites of Interest VI.  New Search Feature on My Web Site - http://www.CancerRD.com VII.  Book Ordering Information VIII. Removal Instructions ******************************** I. Cancer Survivorship Information A. 2004 President's Cancer Panel Report - June 2004 http://deainfo.nci.nih.gov/advisory/pcp/pcp.htm. B. Center for Disease Control and Lance Armstrong Foundation Report - June 2004 http://64.244.121.4/Public_Health/CDC_National_Action_Plan.cfm (site not accessible on 04/05). ******************************** II. Upcoming Publicity in the New York Times! Look for an article on the importance of nutrition for cancer patients written by Jane Brody, personal health columnist for the New York Times, in June or July. This column is syndicated nationally and may also appear in your local newspaper. My book and web site are both going to be recommended in this article, a dream come true for the author of a self-published book. You can check the New York Times web site (http://www.nytimes.com/) each Tuesday and search using the term Jane Brody to check on the article's publication date. The article will be available free for one week on the New York Times web site and then archived after that. It's humbling to remember that I published the very first edition of my book at Kinko's in June 1997. From Kinko's to the New York Times took 7 years. Hard work, passion, and persistence always pay off somehow, someday! ******************************** III. New Books and CD to Suggest A. The Phytopia Cookbook: A World of Plant Centered Cuisine, Barbara Gollman, RD and Kim Pierce, Phytopia, Inc, Dallas, Tx, 1999. (http://www.phytopia.com) I LOVE this cookbook. Every recipe has color, taste, and yes, is packed with thousands of phytochemicals, those health promoting molecules in plants that do everything from fight cancer to protect our eyesight. Check out my two favorite recipes from this cookbook that are posted on my web site: Spanakopita Pizza (http://www.cancerrd.com/recipes/spanakopitapizza1.htm) and Phytopia Pesto (http://www.cancerrd.com/recipes/phytopiapesto1.htm) B. The Fix-It-Fast Vegetarian Cookbook, Heather Houck Reseck, RD, Review and Herald Publishing, Hagerstown, MD, 2002. (http://www.vegetarianadvantage.com) Heather's book has THE recipe I have been looking for; a whole wheat pizza dough made in the bread machine. It is flawless! The recipe is on my web site (http://www.cancerrd.com/Recipes/pizza1.htm). This book is an updated and healthier version of the *make a mix* type of cookbooks that I used 25 years ago when my children were tiny. I have a jar of Mexican seasoning on my pantry shelf now using Heather's recipe, so never again will I have the frustration of trying to choose from all the expensive taco-type mixes in the grocery store that have too many unnecessary ingredients. C. Nutrition Logic: Foods First, Supplements Second, Marie Dunford, PhD, RD, Pink Robin Publishing, 2003.This book helps a person understand enough about nutrition to "choose food wisely and supplements carefully." The information is presented clearly and logically, just as the title suggests. The focus is on overall healthful eating, not a "diet" for any one purpose (i.e., weight loss, anti-cancer, etc). Marie's book will help you learn about the nutrients you need and the foods that provide those nutrients. D. The Healing of Cancer: Journeys of Self-Discovery Story Collection CD, by Diana Hunt, PhD, is a new CD that addresses the mental, emotional, and spiritual healing recovery after a cancer diagnosis. I found Dr. Hunt's CD after first reading about her book Tao of Time, in which she gives tools and insight to help a person change the focus of their life from that of meeting deadlines to forming lifelines instead. What a beautiful description of the opportunity a cancer diagnosis gives a person during the recovery process! Her CD will help put you on that path. ******************************** IV. New Food Products A. Soy Pita Bread by Trader Joe's - this pita bread is made with soy flour as the first ingredient so that each whole pita bread has 8 grams of soy protein. It is low in fiber (my only complaint) but it tastes wonderful and is a beautiful golden brown color. Worth seeking out if you have a Trader Joe's grocery store within driving distance. B. Garlic Flowers (formerly called scapes) - hot new item coming into season now. I found them in the produce section of my regular grocery store. They have a very mild garlic taste and recipes can be found at http://www.flatcreekfarms.com (site not accessible on 04/05). C. Brocollini - often called "baby broccoli, this new vegetable is tender and delicious from stem to stern, i.e, you can eat the entire plant without trimming off tough sections. It is very flavorful and tasty recipes can be found at http://www.broccoli.com , then click on products, then broccolini. ******************************** V. Web sites of interest: A. Field to Plate - http://www.fieldtoplate.com/ - a web site promoting the importance of food taste, seasonality, flavor, freshness, and mindfulness. Click on the seasonality link to your state to find a printable list of the availability of local foods. Make a decision to support and advocate for your local farmers and growers! B. Organic Valley Foods - http://www.organicvalley.coop - the largest cooperative of organic farmers in North America. This web site will inform you about their products and places to purchase them. In addition, you can obtain information about issues of concern regarding food production and food safety with specific action points to include in letters to your representatives in Washington, DC. C. CaringBridge.org - http://www.caringbridge.org - a lovely web site that lets you create a personal page for communicating with friends and relatives when you just cannot keep calling every one or even sending everyone Email. A friend of mine currently undergoing chemotherapy is using this site to keep us all informed of her progress and recovery. A visitors' registry is also available so friends can sign in and wish her well without calling at home. ******************************** VI. New Search Feature on my web site My web site has become so large that even I was having trouble remembering what I have put there and then finding it again! So, I have added a search feature that is on the following pages: home, recipes, and Q&A's. The search function is provided by Google so type in a word or phrase just like you would doing a search on Google.com. Google offers this feature to web sites to use for free, but search results will have the same advertisements on the right side of the screen as a typical Google search does. (I usually just ignore these.) I hope you find this helpful. I have! :-) ******************************** VII - Book Ordering Information Both editions of A Dietitian's Cancer Story, the updated and revised edition published in April 2002 (new ISBN is 096672383X) and the Spanish edition published in 2000 (ISBN 0966723821), can be ordered from any bookstore, library, Amazon.com, and directly from the American Institute for Cancer Research (AICR) by calling1-800-843-8114 or going to their web site < http://www.aicr.org >. Discounts for orders of 10 or more copies are available for both editions by calling AICR at 1-800-843-8114 - asking to speak to Candis Navarrette. Many cancer centers, health care professional offices, and places of worship have ordered books in larger quantities to have available to give as as educational and support information or to resell. Bookstores and libraries may order directly from the book wholesalers Ingram or Baker & Taylor. I send my best wishes to all of you for health, healing, and hope! Diana --- Diana Grant Dyer, MS, RD - Author A Dietitian's Cancer Story (English and Spanish editions) Available from AICR (1-800-843-8114) "Information and Inspiration for Cancer Survivors"  Proceeds donated to the Diana Dyer Cancer Survivors' Nutrition and Cancer Research Endowment at the American Institute for Cancer Research (AICR)

 

Email Newsletter Winter 2004

A Dietitian's Cancer Story Newsletter: Winter 2004

Greetings from Diana Dyer, MS, RD, author of A Dietitian's Cancer Story.

Yes, it is still officially winter on the calendar. However, we have finally had several days with temperatures in the 50's, which feels like summer at this time of year in Michigan! Our snow is now gone, but more importantly, I finally heard and saw my first robin of the year. My heart truly leaped with happiness at hearing it singing; it was a magic moment. Then the search was on to find it. Let the groceries sit in the car - this was far more important :-) There he was, across the street, singing his heart out at the top of a tall tree announcing his arrival and the real beginning of a new year with all its hopes.

Just two days earlier, we had finally taken down our outside Christmas wreaths. I never know quite when to do that as I always hate to let go of that lovely time of the year. However, next year I will start a new tradition. The wreaths will come down on the day I hear my first robin sing. :-)

Let me share one of my favorite quotations with you: "Hope is the thing with feathers that perches in the soul and sings the tune without words and never stops - at all."
- Emily Dickinson

May you find what brings you both happiness and hope!

Diana Dyer, MS, RD

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Newsletter Contents:

I.    Cancer Survivorship Information
II.   New Recipes
III.  New Food Products
IV.   Web sites of interest
V.    New Books to Suggest
VI.   Assorted Tidbits of New Information
VII.  Book Ordering Information

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I. Cancer Survivorship Information

(A) The Second Biennial Cancer Survivorship Research Conference, 'Cancer Survivorship: Pathways to Health after Treatment' co-sponsored by the National Cancer Institute (NCI) and the American Cancer Society (ACS) will be held June 16-18, 2004 in Washington, DC. Over the past two years survivorship research has been one of the areas at the forefront of the scientific research agenda in cancer. More information can be found at the following web site: http://www.blsmeetings.net/2010/index2.cfm.

Unfortunately, I am already speaking at the Arizona Dietetic Association's annual meeting during these dates, but if I were free to attend, I would seriously consider going. If any of you choose to go, please write me afterwards and share your thoughts about the experience!

(B) The late effects from therapies used with childhood cancers are only recently being given more than scattered recognition within the health care community. For those of you who might be adult survivors of childhood cancers (like I am) or parents of childhood cancer survivors, you will find the following web sites of interest:

(1) President's Cancer Panel minutes from the meeting in September, 2003: "LIVING BEYOND CANCER:SURVIVORSHIP ISSUES AND CHALLENGES AMONG PEDIATRIC CANCER SURVIVORS" are finally up online.
http://deainfo.nci.nih.gov/advisory/pcp/minsmenu.htm

(2) The Children's Oncology Group has published the Childhood Cancer Survivor Long-term Follow Up Guidelines. I have copied this information for myself and also sent it to my primary care physician to read as together we are planning a cohesive plan for assessment of the various health concerns for which I am still at increased risk from the radiation therapy that cured my childhood cancer. http://www.childrensoncologygroup.org/disc/LE/default.htm

(C) Web-based support groups for cancer survivors - Some people live too far away from support groups to attend; some don't want to return to their hospital or treatment center for a support group. An on-line support group is another option available to someone who wishes to have a supportive community going through their cancer journey from others who have also *been there*.

The Association of On-line Cancer Resources ( http://www.acor.org ) is a collection of on-line cancer support communities and other web-based cancer resources. There are many interest groups, one to fit most every need, from those for women with metastatic breast cancer to those for siblings of cancer patients. I recently joined the ACOR listserv for long-term survivors of childhood cancers and have been pleasantly surprised at how much I look forward to reading through the various discussions. How much you participate is totally up to you. I am mainly a *lurker* (meaning I just read most comments without answering back) but there have been a few times I have chimed in with my thoughts or questions.

A few of the many other groups that also offer on-line support groups: Cancer Care http://www.cancercare.org, The American Cancer Society http://www.cancer.org, The Wellness Community http://www.thewellnesscommunity.org.

(D) HEALTH INSURANCE AFTER CANCER

Health insurance is expensive - that's a fact of life in America today. Another fact of life for many cancer survivors is increased difficulty in buying and hanging onto health insurance. But all Americans - even those with pre-existing conditions - have certain rights protected by the federal government and to varying degrees by the states. To see what your state rights are, go to http://www.healthinsuranceinfo.net. Karen Pollitz, project director for the Institute for Health Care Research and Policy at Georgetown University has written guides for all 50 states.

The Leukemia and Lymphoma Society has teamed up with the National Coalition for Cancer Survivorship to offer an excellent series of talks explaining what cancer survivors need to know about health insurance. The information is available online in video, audio or printed (PDF) form. http://www.cancereducation.com/cancersyspagesnb/a/lls/lls0201/index.cfm?rid=29 (this is a long link, you may need to copy and paste it into your browser.)


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II. New Recipes

(A) Black Olive Tapenade

* 3/4 cup Kalamata olives, pitted
* 1-1/2 tablespoons capers, drained
* 1 garlic clove, finely minced
* 1/8 cup minced fresh parsley leaves (or scant 1 Tbsp. dried)
* 1/4 teaspoon salt (only add if needed after final tasting)
* 2 - 3 grinds of black pepper * 2 Tbsp. extra virgin olive oil

Directions:
* Combine all ingredients except oil and salt in a food processor.
* Slowly add the oil and pulse, retaining some bits of olive and caper for texture.
* Taste to adjust the seasonings if necessary.

Stored tightly covered in the refrigerator, this will keep well for a week or two. I only have a mini-food processor, but for those of you with standard size processors, this recipe can easily be doubled.

Makes about 1 cup. Enjoy eating a very healthy traditional food while also saving money. Please write and tell me how you use Black Olive Tapenade. I'll publish the list of ideas on my web site and in an upcoming Email newsletter.

(B) Ayruvedic Saffron and Asparagus Stew - reprinted with permission from Miraval Resort and Spa ( http://www.miravalresort.com/ ), an incredible Arizona desert resort and spa near Tucson.

I was fortunate to spend several days at this beautiful and soothing resort in December 2003, as a speaker at a retreat called Life Beyond Cancer for women cancer survivors. All the food was delicious and prepared with healthy ingredients, but this stew was special.

I pursued getting this recipe and permission to reprint it for all of you because I could discern that it contained ingredients that I had not tasted before. In fact, I did need to purchase two new spices - ground fenugreek seeds and asafetida. I found both at Whole Foods Market, but they will also be available at a good Indian foods market.

Warning - don't be alarmed when you open the bottle of asafetida. It will smell truly awful, but interestingly, the awfulness disappears during the cooking process, leaving the deep earthy taste that attracted my taste buds to this dish. Although I have not done so, onion and/or garlic powder may be substituted to taste.

The recipe and directions are on my web site at http://www.cancerrd.com/recipes/ayurvedicasparagusstew1.htm . Don't be shy about trying something new!

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III. New Food Products

(A) Soybean Dip by Oasis Classic Cuisine, in Toledo, Ohio - this is really soybean hummus. It tastes wonderful - another good source of soybeans and their multitude of cancer-fighting components. You could also make this at home. Use my recipe ( http://www.cancerrd.com/Recipes/hummus1.htm ), substituting cooked soybeans (purchase canned or cook at home) for the traditional garbanzo beans.

(B) Tuna canned in olive oil - several years ago, a web site visitor asked me if such a thing was available. I had not seen it at that time, but now it is, right in my regular grocery store! The brand available in my area is called Tonno Genova distributed by Chicken of the Sea. Yes, it is more expensive, but not only is it delicious, the fats are all healthy ones, and the type of tuna used is lower in mercury than the white albacore tuna. I have started buying it and enjoying it. You can read more about what I have to say regarding fish consumption and the concerns about mercury and other contaminants like PCB's on my web site at http://www.CancerRD.com/FAQs/FAQ85.htm .

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IV. New Books to Suggest

(A) Zingerman's Guide to Good Eating: How to Choose the Best Bread, Cheeses, Olive Oil, Pasta, Chocolate and Much More, Ari Weinzweig, Houghton Mifflin Co., New York, 2003. This book makes me salivate while reading! It reads like a novel as the author, Ari Weinzweig, takes you through the country and the world on his quest for finding the best ingredients and explaining the many good foods available to eat. Life is just too short to bother with food that doesn't taste the most delicious and give that feeling of contentment upon eating it. Recipes are also included. Come visit Zingerman's Deli in Ann Arbor, Michigan. It's been named one of the world's best 25 food markets! http://www.freep.com/entertainment/newsandreviews/zing11_20040311.htm (not sure how long this link will work) Salud!

(B) Spinach and Beyond: Loving Life and Dark Green Leafy Vegetables by Linda Diane Feldt, Moon Field Press, Ann Arbor, MI, 2003. Terrific recipes for increasing your consumption of delicious and ultra-healthy greens of all types. Highly recommended!

You may purchase these books at most bookstores or link to Amazon.com through my web site at http://www.cancerrd.com/booksug.htm .

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V. Assorted Tidbits of New Information

(A) Winners of the First Annual Vegetarian Restaurants of the Year Award. Among the winning restaurants are Grasshopper in Boston, Chicago Diner in Chicago, Native Foods in Los Angeles, and Candle Cafe in New York. To see the entire list, and for listings of vegetarian restaurants throughout the world visit the VegDining.com website, http://www.vegdining.com/

(B) Veggie options at baseball parks! Baseball fans are anticipating opening day, but fans at San Diego's PETCO Park, home of the Padres, will now have veggie dogs and veggie burgers in multiple stands this season. To see other ballparks that offer veggie dogs, and to find out how you can encourage your local venue to offer them, visit the Soy Happy website, http://www.soyhappy.org

(C) The Institute of Medicine's Food and Nutrition Board recently release their latest Daily Recommended Intake (DRI) report. This report on fluid and electrolytes gives healthy guidelines for sodium, potassium, chloride, water, and sulfate consumption. The bottom line:

* Recommends a goal of 1.5 grams of sodium per day.
* Recommends a goal of 2.3 grams of chloride per day.
* Recommends a minimum of 4.7 grams of potassium from natural food sources such as fruits, vegetables, and juices and sets no upper limit from food sources.
* Recommends 2.7 liters of water from food and beverage sources for women.
* Recommends 3.7 liters of water from food and beverage sources for men.
* The committee refrained from making any recommendation on sulfate intake.

The committee emphasized that the recommendations for nutrients and water are based on total diet intake. For instance, most people get approximately 80 percent of their water from fluids and 20 percent from food. Thus, the water recommendation does not translate to a fluid recommendation but rather, an average woman would need to consume approximately two liters of fluid per day to meet her total 2.7 L/day goal of water. (This fluid intake can include beverages with caffeine.)

It is noteworthy that meeting the dietary potassium goal will require approximately TEN servings per day of fruits and vegetables. In addition, the 1.5g sodium goal would be met in as little as ½ tsp of salt per day (which includes the salt added to processed foods.) Thus, meeting these new DRIs, like so many other nutrition goals, will require significant dietary changes among typical Americans. The full report can be viewed on the Institute of Medicine Website at http://www4.nationalacademies.org/news.nsf/isbn/0309091705?OpenDocument

(D) New Web Site Explains Required Labeling of Trans-Fats in Foods

A 2003 FDA rule requires food manufacturers to list on labels the amount of trans-fats found in their foods. To help consumers understand the new labeling, which must be in place no later than January 2006, the FDA Center for Food Safety and Applied Nutrition has created a Web site with helpful background on trans-fats and how to minimize them in the diet. Though found in many food products, trans-fats have been shown to raise levels of LDL ("bad") cholesterol and increase the risk of heart disease. The site includes sample "Nutrition Facts" labels showing where trans-fat information will be located.
( http://www4.nationalacademies.org/news.nsf/isbn/0309091691?OpenDocument )

(E) Tone Your Bones at the University of Alabama

Many women are at increased risk of osteoporosis after their breast cancer treatments. In addition, men who are treated for prostate cancer and others treated with steroids during treatments are also at increased risk for this debilitating disease. I found a lot of helpful information about osteoporosis on this web site. As always, check with your health care professionals before beginning any exercise programs and to discuss other ways to reduce your personal risk or treatments for current disease. Check out the web site at http://www.toneyourbones.org/

(F) Nutrition Data for foods

Ever wonder just what nutrients are in a particular food? There are many places to look, but here are two helpful ones:
. http://www.NutritionData.com - a free on-line resource of 7500+ food using USDA data and restaurant data
. New edition of the *Bible* - Bowe's and Church's Food Values of Portion's Commonly Used, Lippincott, Williams, and Wilkins, March 2004 (18th edition). Over 8000 foods analyzed by brand name.

********************************

IV. Web sites of interest:

The following web sites all contain a large and varied selection of vegan recipes. Every recipe I looked at and those I have tried have all been scrumptious - full of flavor and foods that help promote health. Take a look and try something new like Greek Lentil Stew ( http://www.ivu.org/recipes/greek/greek-lentil-stew.html ).
http://www.veganchef.com/
http://www.vegancooking.com/
http://www.vegweb.com
http://ivu.org/recipes/index.html

Quick vegan recipes - http://www.vrg.org/journal/vj2003issue1/vj2003issue1quick.htm

Some more web sites to help you buy fresh, buy local, and eat slowly:
http://www.eatwild.com
http://www.foodroutes.org
http://www.slowfoodusa.org

********************************

VII - Book Ordering Information

Both editions of A Dietitian's Cancer Story, the updated and revised edition published in April 2002 (new ISBN is 096672383X) and the Spanish edition published in 2000 (ISBN 0966723821), can be ordered from any bookstore, library, Amazon.com, and directly from the American Institute for Cancer Research (AICR) by calling 1-800-843-8114 or going to their web site, http://www.aicr.org.

Discounts for orders of 10 or more copies are available for both editions by calling AICR at 1-800-843-8114 - asking to speak to Jessica Sinacori. Many cancer centers, health care professional offices, and places of worship have ordered books in larger quantities to have available to give as as educational and support information or to resell.

Bookstores and libraries may order directly from the book wholesalers Ingram or Baker & Taylor.

********************************

I send my best wishes to all of you for health, healing, and hope!

Diana
---
Diana Grant Dyer, MS, RD - Author
A Dietitian's Cancer Story (English and Spanish editions)
Available from AICR (1-800-843-8114)

"Information and Inspiration for Cancer Survivors"

Proceeds donated to the Diana Dyer Cancer Survivors'
Nutrition and Cancer Research Endowment at the
American Institute for Cancer Research (AICR)

Recipe: Tuna and Rice Dinner Salad

A good friend (Graham Burns, my editor and layout master for my book) sent me this recipe, which was printed in the Washington Post on March 2, 2005. I first served it to my husband after he came home from a week of eating in restaurants. He declared it wonderful, full of surprising and delightful tastes; unlike anything he had eaten the previous week. 

When I first read the recipe, I knew I had to make it right then and there. Thus, my variations are simply based on what I had in the house at that moment in time. I am sure the original recipe is downright delicious and maybe even better than mine.

I have made a few modifications.

• Cook one cup of brown Basmati rice per package directions (I always cook lots of extra to have on hand for the week)
• Place warm rice on a platter
• Spread 1 6-oz. can of tuna over the cooked rice (I use light tuna packed in olive oil and spread over the rice)
• Sprinkle a handful of chopped kalamata olives on top of tuna
• Sprinkle thinly slivered red onions on top of that
• Pour a generous dollop of olive oil over all (not needed if tuna in olive oil is used, but if water packed tuna is used, a very flavorful oil is needed)
• Sprinkle a generous tablespoon or so of Balsamic vinegar over that
• Sprinkle fresh rosemary over the top of all

Makes two generous servings, or enough for two servings plus a lunch the next day.
I served it with a side salad and sliced sourdough bread from Zingerman's Deli. For such a simple dish it had a tremendous depth of flavor, and it was very filling. 

Feel free to add other garnishes to the salad: artichoke hearts, capers, any grilled veggies, cherry tomatoes, etc, etc. 

Enjoy the ease of this dish.

Recipe: Tuna Avocado Salad

• 1 - 6 ounce can of light tuna in olive oil
• 1/2 soft avocado
• 1 Tbsp. chopped onion
• 1 Tbsp. chopped celery
• 1 Tbsp. chopped black olives (full flavored black olives like Kalamato or Nicoise)
• 1 tsp. lemon juice

Directions:

• Smash and mix all together.
• Use as a sandwich spread on whole grain bread, bagels crackers, or pita.
• Top with broccoli sprouts (well rinsed and patted dry)

Use the other half of the avocado later in the week mixed with some tofu, seasonings per your choice (fresh chopped chives are great this time of year) for another sandwich spread.

Recipe: Tomato Fish Stew

• 19 oz. can diced tomatoes with Italian seasoning
• 1/2 c. medium salsa
• 2-3 medium size fresh tomatoes, chopped
• 1-16 oz. can clams with juice
• 18 oz. cooked frozen or leftover seafood, such as:
  6 oz. cod, cut in chunks
  6 oz. shrimp, cut in half
  6 oz. salmon, cut in chunks
• 1/4 tsp. salt
• Pinch of fresh herbs:  Parsley, cilantro, summer savory, and thyme, chopped

Directions:  Combine all ingredients in a large pot, heat, and serve.

Serve with green salad and muffins or fresh whole wheat bread.

Makes 4 servings.

Recipe: Seafood Kabobs

Adapted from Prevention Magazine's recipe May 2003

• 3/4 cup low-fat plain yogurt
• 1/2 cup chopped fresh cilantro
• 2-3 Tbsp. Garlic Pureé (see below)
• pinch salt
• pinch ground red pepper
• 2 lbs. Arctic Char or salmon filet (cut into 18 cubes, remove the skin)
• 18 jumbo shrimp (uncooked, remove shell and de-vein)
• 18 large sea scallops

Garlic Pureé:

• Peel the cloves from one head of fresh garlic (8-10).
• Barely cover with water in small saucepan and simmer about 10 minutes.
• Place cloves and 2 Tbsp. of cooking water into a food processor or blender mini-jar and puree.
• Add this full amount of garlic pureé to the yogurt. Save any remaining water to use when cooking something else, like the rice.
  

Directions:

• Thread seafood pieces onto skewers for 6-8 servings.
  
• Mix remaining ingredients together and baste the seafood, coating evenly.
  
• Broil or grill seafood about 10 minutes.
  
• If any yogurt sauce remains, baste again when turning the seafood over during the mid-point of cooking.

Yum, yum! It's very likely there will be no left-overs, but if there are, simply serve the chilled seafood the next day over a large bed of dark fresh salad greens. Add a few left-over cut-up veggies/ potatoes with a low-fat salad dressing, and dig in for a fast, easy, healthy, and scrumptious Monday night supper!

Recipe: Salmon with Thai Peanut Sauce

My family loved a pizza made with Thai peanut sauce so much, that I tried it on salmon also. They all loved this, too!! If you don’t happen to have any bottled Thai Peanut Sauce on hand, here is an easy recipe with ingredients that you very likely have handy right on your pantry shelf.

• 2 Tbsp. creamy peanut butter (I used almond butter since I had about 2 Tbsp. remaining in my jar, mixing everything right in the jar)
• 2 Tbsp. Vinegar (I used rice vinegar for a more delicate taste)
• 2 Tbsp. Soy sauce
• 1-2 teaspoons honey
• 1 teaspoon garlic powder
• 1/8 teaspoon ginger powder (or use about 1 teaspoon grated fresh ginger)
• 1/8 teaspoon red (cayenne) pepper (or less, depending on your family’s taste)

This makes more than enough for 2 pounds of salmon. Just spread thinly on top of the salmon, put into a baking dish, and bake 10-15 minutes at 350 degrees, depending on thickness.

Garnish with some chopped fresh parsley or chives.

You can also use this sauce with any stir-fry recipe, too.

Recipe: Salmon with Mango Butter

• 1# Salmon filet
• Mango Butter (by American Spoon from Petosky, Michigan)
• Vegetable Relish (by American Spoon - or any chutney will work, too)

Directions:

• Place the salmon, skin side down, in an oven proof dish first sprayed with a non-stick spray.
• Spread a medium layer of Mango butter on the top of the salmon (don't skimp but don't glop it on either).
• Then spread a medium layer of the Vegetable Relish over the Mango Butter.
• Cook in oven at 350 degree for 15-25 minutes. It is done when juices run clear and a knife inserted at the thickest part shows flaky salmon in the center. Do not overcook.
  

One pound serves 4 people, but this is soooo good that we all looked longingly at the empty serving dish and wished that there had been more of it for seconds!

Recipe: Salmon with Soy-Lime Sauce

• 2 Salmon filets (8-10 ounces, Alaskan, if available)
• 1 tsp. Sesame oil
• 2 Tbsp. fresh lime juice (about the amount from one lime)
• 1 Tbsp. soy sauce
• 1 green onion, sliced (white and green)
• 1 Tbsp. fresh cilantro

Directions:

• Spray small baking dish with non-stick spray.
  
• Place salmon in dish.
  
• Mix remaining ingredients together and drizzle over salmon.
  
• Bake at 450 degrees F' uncovered until salmon flakes with a fork (about 10 minutes).

Recipe: Salmon with Bean Salsa

I try to eat 4-6 ounces of salmon usually twice each week.   Here's a great recipe that also uses black soybeans in a great salsa recipe.   It's like *triple dipping* as this recipe provides various cancer fighting compounds such as the omega-3 fatty acids from the salmon, the phytoestrogens and fiber from soybeans and other beans, along with lycopene and vitamin C from the tomatoes and additional phytochemicals too numerous to count from the additional vegetables and herbs.

• 1-1/2 # salmon fillets
• 1-16 oz. can of black soybeans (Eden Foods), drained
• 1-16 oz. can white navy beans (Eden Foods), drained
• 1-1/2 cup chopped tomatoes (fresh, locally-grown)
• 3/4 cup chopped sweet peppers (mix red, green, orange, yellow, and even purple)
• 1/3 cup red onions, chopped
• 1/4-1/2 cup fresh herbs (mix parsley, cilantro, and summer savory)
• 2 Tbsp. balsamic vinegar
• 2 Tbsp. lemon juice (fresh or bottled)
• 1 Tbsp. extra-virgin olive oil
• 1 tsp. minced fresh garlic (1-2 cloves)

Directions:

• Combine the beans, tomatoes, other vegetables, garlic, and herbs in a small bowl. 
• Combine the vinegar, lemon juice, olive oil, and garlic in a bowl and whisk together or in a small jar with a tight fitting lid and shake until blended.  Pour over beans and mix together.
• Bake or poach salmon until the fish flakes easily with a fork.  A good rule of thumb is to cook ~10 minutes for each inch of thickness of the fillet.
• Cook some pasta.  (My family loved the many varieties by Eden Foods which are made by combining a whole grain flour in a 50-50 mixture with a refined flour.  These are much higher in fiber than normal pasta without being as chewy as 100% whole wheat pasta.  Look for them in your grocery store in the health food section.)

To serve:

• On a large serving platter, layer the pasta, several spoonfuls of the salsa, the salmon, and a small amount of the salsa on Top of the salmon.   I would serve this with a fresh green salad and a large cantaloupe slice.

Serves: 4-6

If there is any leftover salsa, here are some ideas for incorporating it into lunch meals during the coming week:

1. Layer in a large bowl the following items: 1 cup of whole-wheat cous-cous, brown rice, or other whole grain (leftover from a previous meal), ~1/2 cup of the salsa, and a spoonful of guacamole.  Eat cold.

2. Add some of the salsa to a bowl of home-made gazpacho soup for some extra zing.  Yum, yum!  August is such a wonderful month since we finally have *real* tomatoes to eat straight from our garden.

3. I made a hot pasta dish by tossing 12 oz. of cooked pasta with ~1 cup of left over salsa, ~6 oz. of left over salmon (cut into chunks), ~8 oz. cooked frozen broccoli, and 1 Tbsp. of olive oil - all tossed together and served.   This is a very flexible recipe - use whatever you have and whatever appeals to you.

Recipe: Salmon Patties with Tahini Sauce

• 1 - 15 oz. can salmon - flake with a fork, removing any skin pieces but mashing any small bones
• 2 pieces whole wheat bread - make into crumbs with your blender or food processor
• 1/3 - 1/2 of a red sweet pepper - chopped small in food processor
• 1/4 cup chopped fresh parsley or chives
• 1 small onion - chopped small in food processor
• 3 - 4 Tbsp. hummus
• 3 - 4 drops Tabasco sauce or 1/8 tsp. cayenne pepper
• 1 tsp. fresh or bottled lemon juice

Directions:

• Mix all ingredients together. 
• Shape into patties (I make 8 from this recipe). 
• Spray your largest frying pan with a cooking oil spray (olive or canola oil) and fry until browned on each side.

Makes 8 patties or 4 servings.

I serve these with Tahini Sauce (although my boys were happy to eat the salmon patties plain):

• 1/4 cup Tahini (sesame seed paste)
• 1/4 cup water
• 1 clove garlic chopped very small
• 1 - 2 tsp. lemon juice

Makes 1/2 cup of sauce.  A serving is approximately 1 T.

Recipe: Salmon - Simple Poaching

• 1-1.5 # fresh salmon fillets or steaks
• 1 T. each of fresh chopped parsley, rosemary
• 1/2 teaspoon capers
• 1-3 peeled garlic clove, sliced

Place salmon in a skillet and cover with water.  Add herbs, capers, and garlic.  Bring water to a boil, turn down heat to simmer, and cook until salmon flakes easily with a fork in the thickest spot (usually ~ 10 minutes per inch of thickness).  Save the poaching liquid for the Fish Stew (may freeze).  Sometimes our cats got a very special treat by having the cooled liquid put on their dry food!

1.5 # of fresh fish serves 4 people.

Recipe: How to 'Tune - A - Tomato'

• 2 large in season, locally-grown tomatoes (don't bother with this recipe using 'cardboard' winter-grown tomatoes or those that are harvested 'green' and shipped in), cut so they spread open into 6 or 8 slices
• 1 - 6 oz. can tuna in spring water (I use 'light' tuna as it usually contains less mecury than the larger albacore tuna)
• 2 T. hummus
• 1/2 large carrot, grated
• 1 green onion, chopped (use white and green parts)
• 1/8 red pepper, diced
• 10 black olives, diced
• Handful of parsley, and other fresh herbs, like rosemary, thyme, or summer savory, chopped small

Directions:  Mix all ingredients together.  Serves 2 generously.

Recipe: Cancer Fighting Chicken Pot Pie

I recently have added organic, locally-raised chicken back into my diet. However, I love to adapt recipes so I still consume beans and some soy at each meal. Here is a favorite - chicken pot pie - with many added ingredients that have cancer-fighting activity.

Ingredients:

• 2 Tbsp. olive oil + 1 tsp. olive oil
• 3 Tbsp. whole wheat pastry flour
• 1 can (14 oz) veggie broth (if using homemade veggie stock, may need to add salt to taste)
• 1/2 teaspoon turmeric
• 2-3 teaspoon fresh rosemary
• 12 oz. organic soy milk or organic milk (unflavored)
• 1 medium yellow onion, sliced
• 16 ounce bag mixed frozen veggies, thawed and drained
• 1/2 -16 ounce can of beans (I used Adzuki beans - save the other half to add on top of a homemade pizza later in the week or add to a can of ready-to-eat soup)
• Hot sauce - just a few drops is enough for a slight kick
• 1 whole chicken breast (~3/4 pound), roasted and cut into cubes (can use leftovers)
• 2-3 sheets of phyllo dough (thawed- I was lucky - I had some whole wheat phyllo dough thawed in my refrig that I had not used during the holidays. Otherwise, pull it out of the freezer before you go to work in the morning.)
• 1 egg white, slightly beaten

Directions:

• Start by roasting chicken breast if not using left-overs. I simply sprinkled the chicken with dried Italian herbs and baked for ~ 30 minutes at 350 degrees, cooled, and then cut into cubes.
• Increase oven to 400 degrees after the chicken is done cooking.
• In a large saucepan, heat olive oil over medium high heat. Add flour, stirring with a whisk to make a paste. Stir for a minute or two to toast the flour.
• Mix in the broth, a quarter cup at a time, until smooth.
• Whisk in the rosemary, turmeric, and salt (if using salt, start with only 1/4 teaspoon, add more to taste after sauce is done cooking). Continue whisking after broth is added for an additional 5-7 minutes until sauce is starting to thicken.
• Add milk and continue cooking with occasional stirring for 5-7 more minutes. Reduce heat slightly if boiling too rapidly. The sauce will be a beautiful golden yellow.
• Heat the additional teaspoon of olive oil in a non-stick skillet. Add the onions and heat over medium heat until caramelized (10-15 minutes). Add drained veggies and beans along with the hot sauce. Stir together.
• Spray a 9x9 baking dish with non-stick spray. Place chicken and veggie mixture into dish and then add the sauce over all. The dish will be nearly full.
• Simply put 2-3 sheets of the phyllo dough (see directions on box for how to handle so they do not dry out) over the dish, tucking in the edges. Brush the top of the dough with the egg whites. Cut a few slits into the top of the dough.
• Bake at 400 degrees for 35 minutes or until crust is golden and the dish is piping hot. I baked it on a cookie sheet with a sheet of parchment paper, for an easy clean up just in case the filling spilled over the sides (it did not).

I served this over whole wheat cous-cous with fresh fruit and a green salad. Nothing else was needed. 4 generous servings.A friend of mine cooking meals for people undergoing cancer treatments tells me that this recipe is a favorite among her clients! Yum, yum, yum, I believe it!