Cancer Connection: Food, Inflammation & Cancer Risk

What is it about the connection between the foods we eat, the inflammation they cause, and the link to cancer?

When we get injured or catch an infection, our body’s immune cells spring into action. Immune cells travel through the bloodstream to the injured area, and they call in more immune cells. We can sometimes see the effects of the increased blood flow and immune cells to an injured area when it becomes red, warm and/or swells. This is acute inflammation and it’s a normal, protective response. It happens immediately and can last from hours to days. When it ends, the increased immune cells die and/or disperse. But when the immune response never ends it can become harmful. And when the body is in a state of constant, low-level inflammation, called chronic inflammation, it can actually promote tumor development.

Certain foods can lead to inflammation. This prolonged inflammation can damage your body’s healthy cells and tissue, and weaken your immune system. This weakened state can increase your risk of diseases like cancer. However, some inflammation is necessary. Your body’s inflammatory response is essential for you to heal. This response tells your body’s immune system to send white blood cells and chemicals to help fight off infection or repair an injury. But when inflammation persists, or when your body triggers a response when you don’t have an infection or injury, that is when there is concern. Other causes of chronic inflammation can include obesity, smoking, stress, lack of exercise, and exposure to secondhand smoke. Chronic inflammation often shows no signs, so taking a proactive approach with a healthy diet can reduce chronic inflammation and lower your cancer risks.The American Institute for Cancer Research estimates that 33.3% of cancers can be prevented by following guidelines for a healthy diet, physical activity and maintaining a healthy weight.

How do you protect yourself from harmful cancer promoting foods? Choose the right foods and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process. Foods that appear on this list of foods to limit or avoid, interestingly enough, also appear on lists that are bad for your heart and also lead to obesity (another risk factor for inflammation).

Foods that inflame
Try to avoid or limit these foods as much as possible:

• Refined carbohydrates, such as white bread and pastries
• French fries and other fried foods
• Soda and other sugar-sweetened beverages, such as juice
• Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• Margarine, shortening and lard

Potential triggers of inflammation also include gluten, dairy, soy and corn.

Anti-inflammation foods
On the flip side some foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease. Examples include fruits and vegetables such as blueberries, apples and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory eating
To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. The mind/body/spirit connection is at work here which can help you experience improvement in mood and overall quality of life.

Foods that combat inflammation
Include plenty of these anti-inflammatory foods in your diet:

• Tomatoes
• Olive oil
• Green leafy vegetables, such as spinach, kale, chard, and collards
• Nuts like almonds and walnuts
• Fatty fish like salmon, mackerel, tuna, and sardines
• Fruits such as strawberries, blueberries, cherries, and oranges
• Spices such as turmeric, ginger, cardamom, cinnamon, cloves, rosemary, sage and thyme

How to make a change to your diet

Add more plant foods to your plate!

Plant foods are the only foods that contain anti-inflammatory phytonutrients. Plus, they are high in the antioxidants and fiber your body needs to stay cancer-free. Fiber also can lower levels of C-reactive protein (CRP), a protein in the blood that signals inflammation.The American Institute for Cancer Research (AICR) recommends filling at least two-thirds of your plate with plant foods.
Make one-half of your plate non-starchy vegetables and/or fruits of all colors.
Make one-quarter of your plate whole grains or starchy vegetables, like potatoes, corn and peas.

Limit processed foods
Choose whole, fresh foods while preparing your own food to maximize nutrients and phytonutrients. These nutrients keep us healthy in many ways, while reducing inflammation. Processed foods are lower in nutrients and higher in refined sugars, flours and fats. They’re also usually loaded with artificial ingredients that can increase CRP levels (a blood test that measure inflammation in your body). Skip highly processed foods, like fast food, packaged and instant foods. Avoid high-fructose corn syrup, trans-fats (hydrogenated or partially hydrogenated oils) and high sodium foods.

Balance fatty acids
Omega-3 fatty acids can help protect your body from chronic inflammation. On the other hand, omega-6 fatty acids increase inflammation. The key is balance, so you’ll take in more omega-3 and less omega-6.

• Eat foods high in omega-3 fatty acids, such as salmon, tuna, halibut, flaxseeds, chia seeds, walnuts, pecans and avocado.
• Use oils high in omega-3, such as olive and canola.
• Avoid or limit oils high in omega-6, such as corn, sunflower, peanut and soybean.
• Read the ingredients on packaged foods. Limit foods made with refined vegetable oils high in omega-6. You’ll find these oils in most snack foods, cookies, crackers and sweets.

Limit red meat
Eating too much red meat, like beef, lamb, pork, deer and buffalo, can increase your cancer risks. Try to limit red meat to 8 oz. OR LESS each week to keep your cancer risks low. Try replacing red meat with the following high protein foods to help reduce chronic inflammation.

• If having animal proteins, choose skinless chicken, turkey and fish. 
• Replace animal proteins with plant proteins, such as beans and lentils, at some meals. 
• Choose lean meat, milk, cheese and eggs from pasture-raised and hormone-free animals. 

Eat more fermented foods
Fermented foods such as yogurt, sauerkraut and miso contain probiotics that help reduce inflammation. To get the most health perks, eat at least one small serving of a fermented food each day.

• Choose low-fat, plain organic yogurt and kefir.
• Try fermented vegetables, such as sauerkraut and kimchi, with a sandwich or salad.
• Enjoy a cup of miso soup or kombucha tea.

Other ways to help reduce your risk

Stay at–or get to–a healthy body weight
Scientists now know that body fat is an active metabolic tissue that pumps out hormones and other substances the body needs. But excess body fat can lead to high levels of certain hormones and proteins, which can then trigger inflammation throughout the body. Evidence shows that excess body fat plays a convincing role in seven cancers, including endometrial, esophageal, and post-menopausal breast. Its role in chronic inflammation may be one reason why.

Be physically active
Studies suggest that physical activity may play a role in reducing chronic inflammation. People who exercise regularly have lower signs of chronic inflammation. AICR’s expert report found that physical activity reduces the risk of colorectal cancer, and probably post-menopausal breast and endometrial cancer as well. It also was found to decrease the risk of gaining weight and being overweight. Physical activity by itself and/or its role in maintaining a healthy weight may be the reason it lowers inflammation. Either way, the benefits of physical activity are clear, for cancer and many other diseases. AICR recommends 30 minutes or more of daily moderate physical activity for cancer prevention. People looking to lose weight may need 60 minutes or more.

SIDE NOTE ABOUT FIBER: Consumption of unrefined whole grain carbohydrates as a preferred choice has a double action: it limits the elevation of post meal blood glucose and ensures a high fiber intake. Whole grain cereals have a lower glycemic index (GI) than refined products made with white flour, white rice and sugar. The consumption of low-GI foods helps avoid sudden increases in blood glucose, limits the secretion of insulin, and, therefore, inflammation. Low-GI foods have an anti-atherogenic action, decreases the production of atherogenic lipoproteins, oxidized LDL and inflammatory markers. The consumption of whole grains, legumes and other plant foods recommended by the Mediterranean Diet brings a high amount of fiber (β-glucans, arabinoxylans, galactomannans, pectins) that increases satiety and helps to control weight. Numerous scientific results showed that dietary fiber promotes gut health and prevents cardiovascular disease, cancer, obesity and diabetes. In the gut, prebiotic fiber, the type of fiber that feeds natural bacteria in the gut such as inulin, lactulose and galactooligosaccharides, can be selectively fermented by Bifidobacteria and/or Lactobacilli. The growth of these microorganisms maintains homeostasis and functionality of the intestinal microbiota and reduces the risk of dysbiosis. Moreover, fiber is an effective “carrier” of bioactive antioxidants (vitamins C and E, carotenoids, and polyphenols).

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Test your CC IQ

1. Which is higher in Omega 3, canola or olive oil?
2. What has more fiber, corn flakes, bran flakes or oatmeal?
3. How many grams of fiber is recommended for women, 5-10, 10-15, 15-20, 20-25 g/ day? 
4. How many grams of fiber in an apple, pear, orange or banana?
5. Polyphenols are found in what foods? 
6. True or False - if you get your antioxidants from supplements, it’s just as good as if from foods?
7. True of False - dietary fibers favors an enlargement of the bulk of stool, increases intestinal transit time, and reduces the contact of potentially carcinogenic and toxic compounds with gastrointestinal epithelium
8. True or False - overall good nutrition helps enhance the body's immune system and provides antioxidants to reduce inflammatory stress
9. True or False - saturated fat from meats, butter, cream sauces, fried foods and trans fat found in many processed foods should be included every day
10. True or False - quality and duration of sleep and other lifestyle factors can have a direct impact on inflammation

1. Canola oil 2. Bran flakes (but check labels and portions sizes) 3. 20-25 gm/day for women 4. 3.6, 5.5, 3.1, 3.1 5. Teas, coffee, red wine, dark chocolate, fruits, veggies, legumes, nuts, seeds, and high quality herbs and spices such as cinnamon, cloves and Peppermint. 6. False 7. True 8. True 9. False 10. True

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Recipes

Tumeric and Coconut Roasted Butternut Squash Soup

Ingredients

• 3 meduim size butternut squash
• 1 tablespoon of olive oil
• salt and pepper to taste
• 3 (15 ounce) cans of coconut milk
• 16 ounces of vegetable stock
• 1 tablespoon of granulated onion
• 4 teaspoons of turmeric
• 2 teaspoons of cinnamon
• ½ teaspoon of cayenne pepper
• ½ teaspoon of ginger
• ½ teaspoon garlic powder
• ½ teaspoon of salt
• ¼ teaspoon of cumin
• ¼ teaspoon of cloves

Instructions

1. Preheat the oven to 400 degrees Fahrenheit.
2. Using a large knife, carefully cut the butternut squash in half lengthwise. Scoop out the seeds.
3. Lay the butternut squash halves face up on a foil-lined baking sheet.
4. Drizzle with olive oil, salt, and pepper.
5. Roast in the oven for 1 hour, or until the squash is golden brown on the edges.
6. Remove the squash from the oven and let it rest until it is cool enough to handle.
7. Gently scoop the roasted butternut squash out of the skin and into a large soup pot. Discard the skin.
8. Add the coconut milk and turn the heat to medium, allow the coconut milk and butternut squash to warm for 10 minutes, stirring occasionally.
9. Add the vegetable stock and all of the spices.
10. Using an immersion blender, blend all of the ingredients together until the soup is smooth and creamy.
11. Allow to cook over medium heat for another 30 minutes, stirring occasionally. 
12. Serve and enjoy!

Vegan Turmeric Quinoa Power Bowls

Ingredients

• 7 small yellow potatoes
• 15 oz. can chickpeas
• 2 tsp turmeric
• 1 tsp paprika
• 1 Tbsp coconut oil
• ¼ cup quinoa
• salt/pepper
• 4 kale leaves
• ½ Tbsp olive oil
• 1 avocado

Instructions

• Preheat oven to 350 degrees.
• Slice the potatoes into strips and lay flat on ½ of a baking sheet. Spray/drizzle them with coconut oil and sprinkle 1 tsp of turmeric over them. Add salt/pepper to taste.
• Roast for 5 minutes while you drain and rinse the chickpeas.
• Place the chickpeas in a mixing bowl and add 1 tsp of paprika, coating them evenly. Lay the chickpeas on the other ½ of the baking sheet.
• Roast the chickpeas and the potatoes for about 25 minutes (or until the potatoes are a little bit soft).
• Cook the quinoa with ½ cup of water. Once the quinoa is cooked, add 1 tsp of turmeric (salt/pepper to taste), mix together, and let cool.
• Wash the kale and massage the olive oil over the leaves. Separate the leaves into the 4 bowls.
• Slice the avocado and split into the 4 bowls.
• Add the quinoa and roasted chickpeas/potatoes to the bowls and serve!

Breakfast and Celiac/Gluten Intolerance

Every day starts a new beginning. Every morning a new chance and a new challenge. Every year, new resolutions and goals. Let this year be the one when change happens, let this day be the day you get started, let each moment be a gift. Do what you love and love what you do. Be who you are, be present and be confident. We are all born with unique and special talents, abilities and strengths - so let’s use them!

Breakfast

You may be wondering if you really need to eat breakfast and why?
Or what is a good choice for breakfast?

Breakfast is important! One of the reasons is that it literally breaks the fast from dinner the previous night. After so many hours of sleep, you need to recharge your batteries with some healthy fuel. This also helps rev up your metabolism, which is especially important if you are trying to lose weight. A nice thing about breakfast is that there are so many options that are easy to prepare and eat on the run, and can also really fill you up until your next meal. Studies show that people who eat a nutritious breakfast are less likely to overeat at their next meal and also perform better throughout the day.

Let’s look at some good options:

• Egg white omelet with veggies and a sprinkle of cheese (include 1 egg yolk if desired)
• High fiber cereal with non-fat, 1%, rice, coconut or almond milk
• Whole Grain English Muffin with 1 T. peanut or almond butter and 1/2 sliced banana
• Slow cooking oatmeal with ¼ c. blueberries and 1 T. maple syrup
• 2 slices turkey bacon with 1 slice whole grain toast
• ½ c. cottage cheese with 1 c. cut up cantaloupe
• Yogurt, fruit and granola parfait
• Smoothie (my go-to recipe is below)

And enjoy that cup of coffee or tea if you like, but not all dressed up with sugar and fat! Make it or order it plain with non-fat or 1% milk and no added sugar. Some of the drinks you can order often have more calories than you would normally take in before dinner on a balanced meal plan!

Gluten

There has been a lot of talk in the media about gluten...whether eating a gluten-free diet to lose weight or avoiding gluten altogether because of an autoimmune disease, known as celiac disease.

What is gluten? Gluten is a protein composite that gives dough its elastic texture. Gluten is also responsible for the rising and shape of the dough and gives the final product a more chewy texture. It is found in food processed from wheat, rye, and barley. Gluten is also found in foods such as pasta, bread, flour tortillas, cookies, cakes, muffins, pastries, beer, gravy, and sauces (often hidden to the average consumer).

Celiac disease is an autoimmune disease where one gets an immune reaction in the small intestine from eating gluten. Over time, if dietary changes are not made, the immune reaction will lead to inflammation along the lining of the small intestine (the villi) and inhibit absorption of some nutrients. This intestinal damage can lead to weight loss, bloating, diarrhea, as well as malnutrition in children. Other symptoms include anemia, which results from iron deficiency, loss of bone density, itchy skin rashes, headaches and fatigue, joint pain, and acid reflux and heartburn. There is no cure for celiac disease and the precise cause is unknown, although it is most common in Caucasians and risk factors including Type 1 diabetes and Downs Syndrome. Treatment includes following a strict gluten-free diet to help alleviate symptoms and repair any damages that may have been done to the small intestine.

Gluten sensitivity, on the other hand, apply to people who do not meet the strict diagnostic criteria for celiac disease but found that when they eliminated or limited gluten in their diet, symptoms such as fatigue, gastrointestinal discomforts and neurological issues disappeared. In some cases, their doctors felt that their assessment of their gluten sensitivity is correct, while other doctors are still debating whether gluten sensitivity is even a real medical condition. Some argue that gluten sensitivity might be the precursor to celiac disease, while other think the two might be two completely different conditions. Still others believe that certain people may feel better with limited gluten in their diet because gluten is found in many types of processed and high fat, high sugar foods, and when you eliminate these foods from your diet, your health is bound to improve.

In short if you are gluten sensitive or have celiac disease, you should avoid gluten to the best of your abilities. Culprits include but are not limited to products that contain wheat, rye, and barley. Moreover, always be sure to check the ingredients on the labels to make sure that it doesn’t contain gluten or explicitly states that it is gluten-free. Last but not least, there are many products that usually contain gluten that are made gluten-free to cater to people with celiac disease or gluten sensitivity.

Recipes

Penne al Forno

Serves 4
While you don’t need to bake this dish, it finishes off nicely in the oven, helping everything set and giving the sauce a slightly caramelized taste.

• 8–10 fresh basil leaves
• 2 carrots, sliced
• 2 stalks celery, sliced
• 2 zucchini, sliced
• 1/2 yellow onion, chopped
• Water
• 16 ounces brown rice penne pasta
• 2 roasted red peppers, chopped
• 3 Roma tomatoes, chopped
• 6–8 green olives stuffed with garlic, sliced, or ¼ cup pitted whole kalamata olives
• 2 cups Basic Tomato Sauce (see below)
• Options: 2 cups rinsed cooked cannellini beans

Roll the basil leaves tightly and slice them into ribbons. Over medium heat, sauté the carrots, celery, zucchini, and onion for about 3 to 5 minutes (this will ensure they are soft enough by the time they are done baking and will help all the flavors meld). Bring the water to a boil. Add the brown rice pasta and stir. Cook the pasta until it is slightly underdone (it will finish cooking in the oven). Immediately mix all the ingredients together in deep baking dish. Cover the dish. Bake the pasta at 350 degrees F for 10 to 12 minutes. If you want to add the beans, stir them into the pasta just after it comes out of the oven.

Making It Simple: Slice all the veggies and forgo sautéing them. Just throw it all in a baking dish and bake it for about 15 to 20 minutes. Tip: Cook the pasta after you are done preparing the veggies so that it does not sit for a long time.

Source:21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Basic Tomato Sauce

Serves 3
Roma tomatoes are the tomatoes par excellence for sauces. They are inexpensive, and you’ll taste their depth of flavor and robustness in the finished dish.

• 1/2 yellow onion, diced
• 2 cloves garlic, minced
• 4 medium tomatoes (preferably large Romas), chopped
• 1/4 cup water
• 1/8 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 teaspoon chopped fresh thyme or oregano or 1/2 teaspoon chopped fresh rosemary
• Options: 1/4 teaspoon ground cumin; 3 tablespoons chopped fresh basil or cilantro

Over medium heat, sauté the onion until it turns a rich brown color. Add the garlic and sauté for 1 more minute. Add the tomatoes and then the water and stir. Add the salt, pepper, and thyme/oregano/rosemary. Simmer the tomatoes until they turn into a sauce (only 3 or 4 minutes for a very fresh tomato sauce, and about 7 to 10 minutes for a smooth, heavily cooked sauce). Press on the tomatoes every 30 seconds or so as they cook to help them release their juices. Add extra water as needed to achieve the desired consistency. Options: If you use cumin, add it along with the salt and pepper. If you are using fresh basil, stir it into the sauce immediately after it comes off the heat. Only cook the sauce for 3 to 4 minutes and as soon as it comes off the heat, stir in the fresh cilantro.

Making It Simple: Instead of chopping and cooking down the tomatoes, stir in 12 ounces of crushed fire-roasted tomatoes and simmer the sauce until it’s warm.

Go To Smoothie

• 1/2 banana
• 1/2 cup berries (blueberries and strawberries)
• 1 large T nonfat vanilla yogurt
• 1 large T natural peanut butter
• 3/4 c nonfat milk
• ice cubes
• Optional: (1/2 c spinach, kale or other green leafy vegetable)

Blend and enjoy!

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Carena Lowenthal, MS, RD, CDN
(917) 882-5033 | carenalowenthal@gmail.com

Triglycerides and Thanksgiving: The Meaning?

Chances are, if you have gotten a physical in the last few years, you have gotten your blood work done. This includes the usual cholesterol, both the good and bad, glucose levels, kidney function levels, and other things like hemoglobin and hematocrit. Check, check, check, but wait...what about Triglycerides? What does it mean if this is elevated and how does it relate to heart disease and diabetes? How does it relate to lifestyle?

Triglycerides are the form in which fat is stored in the body’s fat cells. Normal levels are 149 mg/dL or under, 150-199 mg/dL is borderline high, 200-499 mg/dL is high and 500 mg/dL is very high. When you consume excess sugar, it is stored in the liver as glycogen, which is like a deposit that can be used for extra energy in times of need, like between meals and during exercise. If you overeat on sugars, simple carbs or alcohol, excess glucose gets converted into fatty acids, a.k.a. triglycerides. These enter the bloodstream and can get stored in the body tissues (picture the muffin top/beer belly). This abdominal fat is a risk factor for heart disease and diabetes! Uh oh!

Ways To Lower Triglycerides

Lifestyle is a major factor is lowering your TG level.
Diet is extremely important! It is suggested to have a diet:

• low in refined carbohydrates (simple sugars), higher in complex carbohydrates
• low in saturated fat and higher in monounsaturated and poly-unsaturated fats
• including a moderate amount of vegetables, fruit, low-fat or non-fat dairy
• including lean protein (animal and/or vegetarian nuts, seeds, beans)
• limiting or eliminating alcohol (1 serving/day for women and 2 for men is the limit)

Food to include:

• good fats – olive oil, canola oil, oily fish, avocado, and nuts
• good carbs – found in vegetables, fruit, and whole grains (oatmeal, barley, brown rice, whole wheat pasta or bread)
• lean proteins – chicken, turkey, fish, nuts, beans, soy products, egg whites (the occasional yolk is OK though)
• low-fat or non-fat dairy – milk, cheese, yogurt (contain some carbs)
• spices like turmeric, oregano, garlic, cinnamon, paprika, pepper, etc.

And avoid:

• added sugars, sweets, candy, ice cream, syrups, sauces, honey, jams/jelly, sugary drinks, and things containing corn syrup, fructose, or other things ending in “-ose”
• simple carbs like white rice, pasta, bread and baked goods
• starchy vegetables like corn, peas and potatoes
• butter, margarine, high-fat foods like whipped cream, sour cream, heavy cream and coconut
• red meat, poultry skin, fried foods, processed foods including bacon, sausage, and ham

Other lifestyle changes you can make are to:

• exercise often
• lose weight if you are overweight
• don’t smoke
• consume little or no alcohol
• practice meditation or mindfulness practices
• try not to overstress, overplan or overwork yourself

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Thankfulness, Self-compassion, Self-love and Self-care, Too

Who is more important than you?  
If you want to say someone other than yourself, it may be time to think again! Just like they say when you board a plane regarding the life jackets and masks – first you need to secure yours, then you can secure those around you. So it is in your health. Be a good example for those around you, live life to the fullest, prevent injuries, medications, hospitalizations, be the best version of yourself you can be, and then you will take care of those who are so important to you.

In this time of Thanksgiving, it’s important to take the time to reflect and be thankful for what you have. Many are far worse off, and it’s easy to get caught up in what others have or appear to have...the grass is not always greener on the other side.

It’s also important to practice self-compassion, self-love and self-care. How do you do this? One way is to not be so hard on yourself, to know and embrace that we are all humans, and we are not perfect. Accept that things won’t always go your way, and that you will mess up at times. Then move on. Love who you are for what you are. We are all unique and special beings. You don’t need to compare yourself to those around you; focus on being your best self. If you don’t like something about yourself, try to improve it. Embrace what makes you special, your strengths, and what others appreciate about you. And lastly take care of you, for if you don’t why would you expect others to.

Listen to your body, eat well, exercise, sleep, learn and explore, use your imagination, be creative, be curious, give back to others and the universe when you can, and take time to have fun.

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Recipes

Cilantro and Lime Salmon

• 2 T oil
• 1 lime, juice and zest
• 2 T cilantro, coarsely chopped
• ½ jalapeno, coarsely chopped (optional)
• 1 clove garlic
• salt and pepper
• 2 pound salmon fillet

Puree the oil, lime juice and zest, cilantro, jalapeno, and garlic in a food processor until smooth. Place salmon on foil on a baking sheet, pat dry, season with salt and pepper, spread the mixture on, and bake at 400 F until just cooked, about 10-15 minutes.

Quinoa White Chicken Chili

• 1 lb chicken breast
• 1 T oil
• 1 onion
• 2 jalapeno peppers, diced (optional based on spice preference)
• 3 cloves garlic
• 1 t cumin
• 3 c chicken broth or stock
• 1 c salsa verde
• 1 (15 oz) can white beans
• ½ c quinoa rinsed
• ½ t oregano
• 1 T lime juice
• 2 T cilantro, chopped
• salt and pepper to taste

Heat the oil on medium heat, and add the onion and peppers, cook until tender about 5-7 minutes. Add the garlic and cumin and cook about 1 minute until fragrant. Add the broth, salsa verde, chicken, beans, quinoa and oregano, bring to a boil, reduce heat and simmer until chicken is cooked and quinoa is tender, about 10-15 minutes. Remove the chicken, shred or dice it, return to the soup and add the lime juice and cilantro, season with salt and pepper. May serve with avocado slices.

Quick Kale Salad

Place the following into a salad bowl:

• 4 c baby kale, chopped
• ½ c chickpeas, rinsed and drained
• ½ avocado, chopped
• 1 T fresh basil leaves

Dressing:

• ½ c minced red onion
• 1 minced clove of garlic
• salt, pepper
• red pepper flakes
• 2 T EVOO
• 1 T honey
• 2 T lemon juice in a bowl

Pour the dressing over the kale, mix and enjoy.

Roasted Butternut Squash with Kale and Almond Pecan Parmesan

• 2- 2 ½ pound butternut squash
• 2 cloves garlic
• 2 T finely chopped parsley
• ½ T EVOO
• ½ t sea salt
• 1 c de-stemmed and roughly cut chopped lacinato kale 
• “Cheese” Mix
• ½ c almonds
• ¼ c pecans
• 1 T nutritional yeast (or Parmesan)
• 1/8 t sea salt
• 1 t EVOO

Preheat oven to 400 F and lightly grease casserole dish with oil. Peel the squash, cut off the ends, then slice down the middle. Remove the seeds and stuff from the middle, then chop into 1 inch chunks and put into dish. Add garlic, parsley, oil and salt and stir. Cover and bake for about 45 minutes, until tender.

While cooking process the other ingredients until chunky, not pureed. When the squash is done, reduce heat to 350 F, stir in the kale and “cheese” mix, and bake another 5-8 minutes, until nuts are lightly toasted. Watch closely so they don’t burn! Remove and serve.

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Get in Touch

Carena Lowenthal, MS, RD, CDN
(917) 882-5033 | carenalowenthal@gmail.com

Acorns, Apples and Acid Reflux

Living in “The Arbors” my first sign of fall approaching is listening to the falling acorns crackle to the ground while walking my dog. This happens before the leaves start to change colors and reminds me about the cycle of life, the cycle of seasons, and the start of new things. It’s also a great time for self-reflection...

Did we accomplish what we set out to last year? What do we want to work on this year? What small steps will we make towards being who we want to be?

As kids and teachers are getting back into the swing of classrooms and homework, change is in the air. What are you looking forward to? Have you thought about how your routine may change as the days get shorter and cooler? Are you able to go for a walk at lunch, plan a hike for the weekend, or bike ride around the park? Are you getting up earlier to get the kids to school and find yourself with extra time after drop off...or perhaps not as much time as the lazy days of summer?

Many people I’ve spoken to are waking up earlier to get their kids to the bus or school, and some are going back to work after a vacation or summer off. Those who have gotten used to afternoon walks and outdoor tennis games may need to bring their activities inside and schedule them at different times.  

Jump start your MOJO after a summer slack off by:

• Signing up for a class, getting back to an old stand-by or trying something new and exciting (yoga, cycling, aerobics, etc.)
• Working out with a buddy, neighbor, or family members (pets count!)
• Using a wellness/lifestyle coach, physical trainer or other qualified professional to help hold you accountable
• Planning a winter trip – skiing, snowboarding, yoga retreat or somewhere warm where you can get outside

Apples – Ok it’s that time of year again to get picking. If you have little kids, it’s best to go early in the season so the apples are low enough to pick. It’s a favorite annual activity for my family, one which I’m looking forward to doing this weekend. We usually make apple pie and baked apples, but I’d like to share some new recipe ideas:

Apple Cookies

• 1 large apple
• ¼ cup creamy natural peanut butter
• 2 tbsp semi-sweet chocolate chips
• 2 tbsp granola

Core then slice the apple sideways so you have circles of apple slices about ¼ inch thick. Top with the peanut butter, chocolate chips and granola. Topping options are endless: use Greek yogurt instead of peanut butter, raisins instead of chocolate chips, coconut instead of granola… enjoy!

Honey Crisp Apple Salad with Apple Cider Spice Vinaigrette

• 2 heads frisee, chopped into bite-size pieces
• 4 cups wild arugula
• 1 cup candied walnuts
• 2 large Honey Crisp apples, sliced into thin matchsticks
• Cider vinaigrette (recipe below)

In a large bowl combine the frisee, arugula, walnuts and about half of the apples. Drizzle lightly with vinaigrette and mix, then top with remaining apple sticks and extra candied walnuts.

Apple Cider Vinaigrette

• ¼ cup apple cider vinegar
• 2 ½ tbsp honey
• 2 tbsp chopped walnuts
• ¼ tsp cinnamon
• Pinch of sea salt, pepper, cumin and curry
• ¼ c canola oil

Add the ingredients, except the oil, into a food processor until well combined, then slowly drizzle the oil in while it is still running. Viola! (You may have some left over.)

Candied Walnuts  

• 1 cup walnut halves/pieces
• ¼ cup white or light brown sugar
• 1 tbsp unsalted butter 

Heat a medium non-stick skillet over medium heat, add the ingredients, stir frequently for about 5 minutes until nuts are coated. Transfer to a sheet of parchment paper, separate and let cool.

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The last "A" is about a topic that’s been coming up frequently with new clients; Acid Reflux, a.k.a. Gastroesophageal Reflux Disease (GERD). This is when the acid in the stomach flows back up into the food pipe. The symptoms include burning in the chest, like ice and fire, unsettled stomach, burping/regurgitating a little food/drinks (even water). The causes may be due to obesity, smoking, hiatal hernia, pregnancy, high salt intake, low intake of dietary fiber, low levels of physical activity, and certain medications.

What may help:

• Medicine, of course
• Milk or yogurt to coat the stomach (although some people may need to substitute a coconut or almond milk kind)
• Foods to avoid: caffeine, alcohol, spicy foods, acidic foods, tomatoes, citrus, chocolate, bubbly drinks (sodas and seltzer included)

Do probiotics help?
Probiotics have gotten a lot of press and for good reasons. They are shown to help restore the gut flora (good bacteria) and can help with the overgrowth of the harmful stuff (yeast, bad bacteria, parasites). Probiotics are found in foods such as cultured yogurt and kefir, pickled veggies like sauerkraut and kimchee, and can also be taken in pill form.

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"To change your life, you have to change your priorities."
-Anonymous

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Did you enjoy this article?
If so please forward on to a friend. Would you or someone you know want to start coaching their way towards better health and wellness? The first month is free.

Get in Touch

Carena Lowenthal, MS, RD, CDN
(917) 882-5033 | carena@carenalowenthal.com

Drinks, Detoxes, Cleanses, and Things that Make You Smile

What’s with all the beverages to choose from these days – is it a diet drink, a meal replacement, an immunity booster, or a hoax?

Maybe I’m old fashioned, but I still enjoy a tall glass of ice water, an iced tea in the summer, a cup of coffee sans sugar every morning, and a cold beer or nice glass of wine when I go out for dinner. To me these are some of the basics of beverage selection. However, looking through the aisles of a supermarket, drug store, etc, you are bombarded with tons of beverage choices, from regular old sodas to high-end energy and “health” drinks, with prices in the double digits.

Coffee/tea shops are on every corner masquerading high-calorie, high-sugar drinks into our lives, many with drive-thru options in the suburbs. Often these drinks are consumed between meals, so the hundreds of calories don’t seem to count towards our daily requirements. But they should! Even vending machines sell beverages as much as, or more than their partner snack food items. Like you need a sugary drink to wash down your sugary snack!

And good luck finding a clean, working, water fountain these days. Luckily I have noticed an uptrend with bottled and purified water coolers that dispense “free” water. A health conscious and environmentally friendly option would be to stick with water at home or restaurants; carry a re-usable water bottle with you if you will be out for long periods of time; and to limit purchases of cans, cups and bottles.

How do you sort out what is good for you and what is just a waste of your money and a tax on your waistline?

Let’s start with my favorite ingredient to discuss (especially in regards to drinks) – sugar. We all know by now that too much sugar is not good for you. It can lead to weight gain, heart disease, diabetes, and many other ailments. Added sugar comes in many forms with names that include fructose, sucrose, corn syrup, HFCS, (just look for words that end with “ose” or “ase”).

And what about “diet” drinks?
Well you’ve probably heard about this too; they often contain artificial ingredients, which studies show may actually cause weight gain, lead to cancer, and decrease your sensitivity to sweets so you crave more sweets. Does eating a large meal consisting of fried foods, sweets and processed meats while drinking a “diet” soda actually cancel out the effects? Absolutely not! Save your calories for your foods and the occasional “treat” if you really enjoy it. Over time you may not be as interested in the taste or “habit” of having a drink. You may even have more energy and less of the highs and lows connected with quick sugar.

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Have you thought about doing a cleanse or detox?
I believe it could be good to give your insides a mini rest every so often. People often do either once a quarter, or twice a year, but for short periods of time, and in moderation. This could mean 3 days for some people or 1 day for others, 2 out of three meals for 5 days or a weekend detox routine. This does not mean starvation! The choices depend on your current health status, your goals, and your everyday activities. Benefits can include a quick weight loss (usually from water weight which returns), de-bloating, more energy, and a re-setting of your hunger cues and cravings.

Many cleanses or detoxes will include pure fruit and vegetables juices. Some include supplements, protein powders, and broth, consuming veggies like cucumbers and celery, and herbal tea; and will encourage drinking lots of water.  Many exclude caffeine, alcohol, added sugars, grains, gluten, dairy, and animal products.

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What type of drinks can be loaded with sugars and should be avoided or consumed in moderation:
Sodas, coffee drinks, milkshakes, mixed alcohol drinks like coladas, sangria, and margaritas, smoothies, slushy’s, energy drinks, sports drinks, iced tea, lemonade, punch, and even natural fruit juices.

Drinks without the sugars: water (see list below for infusion ideas), unsweetened iced tea, seltzer, coffee, tea.

Don’t forget all calories count. If you take in 700 calories in a coffee drink every afternoon, or 100 calories with your coffee every morning, then you’d have to burn that off or consume less food to prevent weight gain. If you drink a high-sugar drink, the sugar goes quickly into your bloodstream, which can cause a spike in your blood sugar, even if you do not have diabetes, and a strain on your pancreas to pump out extra insulin.

Just a quick note on snack bars... I love them for their convenience, but am concerned with how many ingredients that I can’t pronounce can be added. I usually choose a fruit/nut or a protein/fiber variety given the choice, but hands down, I feel more satisfied and healthier eating a natural snack or homemade snack (see below).

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What made you smile today?
I read an article last week by Jori Lichtman, and was intrigued by this concept. Instead of asking someone you run into, “How are you”, where we usually get the standard, “I’m Good” or “Busy”, try “What made you smile today?” I was saddened to try this out last weekend to 2 people; one said he was waiting till a party later that night, the other said nothing yet and it was around 3 pm on a beautiful sunny day.

Is it good that we are so busy? Wouldn't it be nicer to say we are full, our lives are full, and our hearts are full?  We pack so much into our days to prevent being bored, lonely, or stuck. We lose time for ourselves, our family, our homes, our hobbies. If we can all stop being so busy we can relax and enjoy what life has to offer and smile along the way. We can be thankful if we are not going to the hospital to visit a sick relative, working a second job just to put food on the table, or looking for new housing because we can’t make the rent this month. If we can define ourselves by who we are and what we are about, rather than what we do, we may make some deeper connections and improve our health and wellness.

My life is full. What made you smile today?

Carena Lowenthal

RECIPES

Fruit Infused Water
Try out these delicious combinations – just place a little bit of the fruit in a large container of water and let it infuse throughout the day.

• Orange
• Kiwi, Raspberry
• Mint, Blueberry
• Lime, Lemon
• Cucumber
• Strawberry- Basil

Blackberry Whiskey Lemonade

• 12 ounces fresh blackberries
• ½ cup sugar
• 7.5 ounces whiskey
• 7.5 ounces lemon juice
• 1 large rosemary spring
• Sparkling wine or seltzer as desired

Put the blackberries and sugar in a small saucepan over medium heat. Cook for 20-30 minutes, stirring occasionally, until blackberries have softened and you have a thick syrup. Strain through a mesh sieve to separate any seeds or lumps. Let the syrup cool before using to mix with the other ingredients in a large shaker with a handful of ice cubes (may need to do in 2 batches). Shake to combine and chill the drinks, pour over ice into 4-5 glasses and enjoy.


Almond Chocolate Chip Cookies

• 3 cups Bob’s Red Mill * Natural Almond Meal
• 1 teaspoon baking soda
• ½ tablespoon sea salt
• ¼ cup coconut oil
• ¼ cup maple syrup
• 1 whole egg
• 2 egg whites
• 1 teaspoon vanilla extract
• 1 cup dark chocolate chip (or substitute dried cranberries)
• ½ cup toasted sliced almonds
• ¼ cup dried coconut flakes (optional)

Preheat oven to 375 F. Line 2 baking sheets with parchment paper. Combine dry ingredients and set aside. Mix coconut oil and syrup until creamy but not fully incorporated, about 5 minutes. Add egg, whites, and extract and mix for 2 minutes. Slowly add the dry ingredients to the mixture and mix briefly. Add the chocolate chips, toasted almonds and coconut and mix until combined. Place rounded tablespoons onto the sheets and flatten slightly. Bake until set about 15 minutes.

Being Vegan for the Holidays

It’s that wonderful, crazy, busy time of the year! Most of us are scrambling to get the last presents bought and wrapped, or the last work projects completed. Not too many people are finishing up their health goals, like getting to the gym 5 days a week, or eating less sweets. Don’t get derailed by all the festivities! Keep your game face on and push through with a smile and a pair of sneakers. Trust me, you will be happier come January 1st.

This month’s blog is written by a good friend of mine’s sister (who is also now a good friend). She is a true inspiration to me about what good health can look like. I hope you enjoy her perspective and maybe consider changing up a few things in your life that may not be working for you (even if just for one day a week, a week or a month). There is a lot of research about the health benefits of a vegan diet. Maybe this is the time to try it out while others are caving in to the holiday sweets and treats, and getting cozy next to the fireplace.

I want to wish all my friends, family and readers a happy holiday season and a New Year filled good health, lots of love and lots of laughter. Thank you for your support and encouragement throughout the year. You are the reason I write. If you want to get more information about vegan eating plans, shopping lists,and restaurant Dos and Don’ts, buy the book by authors Amy Cramer and our guest blogger, Lisa McComsey, “The Vegan Cheat Sheet”. I will also be giving away 3 copies to the first 3 people who write to me requesting one.

-Carena

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Go Vegan—Without Going Crazy

By Lisa McComsey, The Vegan Cheat Sheet

Going vegan is fun, affordable, and delicious. But if you had told me that six years ago when I was enjoying copious amounts of poultry, ice cream, and pizza, I would have called you nuts. Vegans were weird and pale. Their deprivation diets were unhealthy and boring. And who wants to be that skinny?! I would never go vegan.Then one day I decided to try it—just for a month—and I fell in love. I feel “clean,” healthy, and energized. Of the 25 marathons I’ve run, five were plant-powered. I’m never hungry, get all my nutrients (yes, even protein) from the foods I eat, and am alwas satiated.

However, it’s a big change in lifestyle—and making the transition may be a little bumpy for some. Here are some tips that will help smooth the way.

Take It Easy

While I’m a “cold turkey” vegan (I pretty much ditched animal products overnight), I know that route’s not for everyone. So if it’s more your style to take things slowly, try easing into the regimen: Go vegan a few days a week, or start by eliminating one or two things—say, dairy and eggs. A few weeks later, lose the red meat and poultry. Then gradually work your way into becoming a full-fledged plant eater.

Expand Your Palate

Although I considered myself an adventuresome eater, I discovered a world of new menu items once going vegan. So if you’ve never tried nutritional yeast, tempeh, or quinoa, be prepared for a wonderful gastronomic experience. Keep an open mind and pledge to try at least one new food a week.

Give Yourself a Break

So you caved to a buttercream-frosted cupcake. Are you doomed to failure? Will the vegan police hunt you down? Nope, you’re just human. Welcome to my world! While I’m a devoted vegan, I’m not a perfect one. And because I choose this lifestyle for health reasons, I may allow myself the occasional small breach. If you go vegan for ethical reasons—or if you’re a heart patient—such allowances may not be acceptable to you. But anyone can fall off the wagon, either knowingly or unknowingly. Just get over it and hop back in the saddle.

Find Good Substitutes

Whether it’s milk, cheese, or ice cream you can’t live without—you don’t have to. There are delicious vegan replacements for almost anything you can think of. Love cream in your coffee? Try soy- or coconut-based creamer. Craving alfredo sauce? Cashew cream (purée one cup of water with one cup of raw cashews) is to-die-for delicious and has none of the artery-clogging cholesterol of real cream. And if you can’t end a meal without a bowl of ice cream (and who can?), there are scores of non-dairy options—made from soy, almond, coconut, and fruit—that will hit your sweet spot.

Promote Diversity

To get the biggest bank for your nutrient buck, be sure to eat a wide variety of foods. A diverse and colorful diet will help you meet your vitamin, mineral, and protein needs. Include fruits and veggies of every color, legumes, grains, nuts, and seeds. 

Recipes

With the holidays coming up, whip up this super-easy crowd pleaser (one of my favorite recipes from our book, The Vegan Cheat Sheet):

African Stew

Serves 4 to 6

• ½ cup onion, diced
• 3 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 (28-ounce) can crushed tomatoes
• 1 large sweet potato, peeled and diced (about 1½ cups)
• 1 teaspoon salt
• ½ teaspoon cayenne
• 1 (15-ounce) can chickpeas, drained
• 1/3 cup peanut butter
• ½ cup water (optional)
• 1 pound fresh baby spinach

1. In a heavy dry pan, sauté onions over medium heat until light brown. Add garlic and ginger and cook for 3 minutes. If ingredients begin to stick, add water, ¼ cup at a time.
2. Add tomatoes, sweet potatoes, salt, and cayenne and cook, covered, over medium heat for 15 minutes.
3. Add chickpeas and peanut butter and heat through. Add water if thinner stew is desired. Serve as is or over fresh baby spinach, brown rice.

Lisa McComsey is a writer, editor, and coauthor of The Vegan Cheat Sheet, a take-everywhere guide to plant-based eating published by Penguin.

Website: www.vegancheatsheet.com
Facebook: www.facebook.com/vegancheatsheet

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Fall Fun Facts

Summer seems like a distant memory, and fall is in full swing. Leaves are changing colors, acorns abound, and even the chipmunks are running like crazy to get their food stored up. Some of us are starting to get excited about the upcoming holiday season. For many, the holiday season is all about fun and family, but for others it’s the dreaded beginning of endless food, gaining 10 pounds and the subsequent follow up to that: New Year’s Resolutions (UGH!). 

How can you approach this year a little differently?  Perhaps with some Self- Acceptance, Love, Gratitude, and a Plan to Succeed?

I’d like to share a few of my favorite things and maybe surprise you with some fun facts about some of my favorite foods and other things to help you through the fall and into the holiday season.

Nuts

They may be tiny but nuts are full of antioxidants, have anti-immunity properties and are great sources of fiber, good fats, and protein. Try making a “snack pack” filled with an assortment of almonds, walnuts, and pecans so you have something healthy in a pinch or on the go.

Whole Grains

These are what our bodies need for energy. The fiber helps lower our cholesterol levels and improve gastrointestinal function, and the filling effect of whole grains help to prevent us from overeating. They are also full of antioxidants. Start your day with a bowl of wholesome slow cooking oatmeal, filled with toppings of your choice (milk, raisins, sliced almonds, shredded coconut, bananas, and/or blueberries). Limit overdoing it on “unholy” grains such as white bread, rice, pasta, cookies, cakes and such, as these will convert quickly into glucose (aka sugar) in your body, causing spikes and drops in your blood sugar, which can also affect your mood.

Coffee

Not only do I love the smell and taste, but it’s good for your heart health, and boosts energy levels. Try a cup in the morning to get your day going, but follow it up with a big glass of water with a slice of lemon, to flush out your system and hydrate you. If you are not a coffee drinker, try some green tea! While some people enjoy an afternoon pick me up, be aware of how the caffeine affects your sleep, and adjust accordingly.

Yoga

One of my personal favorites, yoga helps with bone health, flexibility, aerobic strength, mental clarity, and it helps build muscles. If you don’t enjoy yoga try another group activity such as a spinning/cycling class, a strength/aerobics type class, or even a water aerobics class. Spending time with others while getting in your daily exercise requirement of 30 minutes/day will elevate your mood and your health.

The Sun

Not only does the sun provide light and warmth, it helps your body break down and create Vitamin D and helps to prevent seasonal affective disorder (SAD), which usually starts in the fall and can make you tired, moody, and even depressed. Try and get outside even if it’s cold for some bundled up sunshine and activity. If your Vitamin D levels are low, speak with your physician about adding a supplement to your diet.

Lastly, spend time quality time appreciating what you have, accepting yourself the way you are, and sharing the love you have with others. Start a gratitude journal, share 3 things you are grateful for with a loved one, call a friend you haven’t spoken to in a while, tell someone what you love and appreciate about them. You can always look up and you can always look down, but make sure to also take the time to look at where you are and enjoy the moments. That is a plan to succeed.

 

Recipes

Overnight Oatmeal

•     ½ c. rolled oats
•     1 t chia seeds
•     2/3 c unsweetened soy milk
•     1 t maple syrup
•     1 T unsweetened shredded coconut
•     1 T sliced almonds
•     1 T raisins

Add the ingredients in the order listed into a small mason jar. Place in the fridge overnight. Mix and enjoy in the morning either cold or warmed up in the microwave.

No Bake Chocolate Granola Bars (from Marathon Mom @pinterest)

•     ½ c natural peanut butter
•     ¼ c local honey
•     ¼ c unsalted butter or coconut oil
•     1 ½ c oats (not the quick kind)
•     2 T wheat germ or ground flax
•     ¼ c unsweetened shredded coconut
•     ½ c chocolate chips

Melt the first 3 ingredients in a pot over medium to low heat, stirring constantly, then turn off when melted. Pour the oats and wheat germ/ground flaxseed in and stir till combined. Wait until cool, then stir in the coconut and chips. Pour into a foil lined 8X8 pan and put in fridge until cooled. Flip out onto a cutting board and cut to size you like. 

Enjoy!