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News from CaSfA's Director

Blog

Super foods

Posted on November 7, 2013 at 5:00 PM Comments comments (2)
I was talking with a friend recently about "super foods".  The Center for Science in the Public Interest puts out an annual calendar of super foods.  Here is their list for 2014:
 
1.     Carrots:  Contain good amount of lutein, Vitamin K and fiber.  Great source of          beta-carotene.
2.     Kale:  also spinach and collards are great sources of Vitamin K-helps blood clot. (Note:  will interfere with blood thinner Coumadin-check with your doctor if taking).
3.     Red Bell Peppers:  good source of Vitamin C.
4.     Berries:  Rich in Vitamin C and fiber.
5.     Red Grapefruit: ½ red grapefruit contains 65% of daily carotenoids, 53% of RDA for Vitamin C, and 10% daily fiber. [Note: Grapefruit does interfere with many medications, check with your doctor]
6.     Pineapple:  High in Vitamin C and significant source of folate and fiber.
7.     Cantaloupe:  Rich in carotenoids and Vitamin C.
8.     Tangerines:  Significant amount of Vitamin C.
9.     Red Leaf lettuce:  2 cups gives you 2/3 RDA of Vitamin K and good dose of lutein, which protects your eyes and may decrease cataracts.
10.  Almonds:  50grams (about 40 nuts) of unsalted almonds have 11g of protein and only 2 g of saturated fat.  Will help lower LDL (bad) cholesterol.
11.  Quinoa:  1cup cooked has 5g of fiber, 8g of protein and 15% RDA of iron!
12.  Red Lentils:  Rich in potassium, iron and Vitamin B1, 1cup cooked has 16g protein and 9g of fiber.

Eating Mindfully

Posted on October 10, 2013 at 12:41 PM Comments comments (0)
A few of us attended a lecture on mindful eating at Dana Farber/Brigham's Cancer Center at Milford Hospital last week.  Here are some of the suggestions Julie Francis, RD, LDN provided:
1.  Don’t eat because you are bored, anxious, angry, sad, etc.  Instead try calling a friend, going for a walk, taking a bath, working on a puzzle, reading a book, or going to bed early. 
2.  Don’t eat directly from the bag/box/carton—this is a guaranteed overeating session! 
3.  Don’t eat while doing something else (such as watching TV/reading). 
4.  Don’t eat while standing up—sit at the table. Only eat in the kitchen. 
5.  Don’t keep junk food around the house or office. When eating at a restaurant, ask the server to pack half of your meal BEFORE he or she brings it to your table.  6.  Brush your teeth. 
7.  Always use small bowls, plates, and glasses. 
8.  Slow down!  It takes 20 minutes before you realize you are full so if you eat quickly you may be consuming a lot more food than you need!  You can try chewing more before swallowing, sipping water between bites, putting your utensils down in between bites, using smaller utensils, using chopsticks, or eating with your non-dominant hand.

New Cookbook for Cancer Patients

Posted on May 2, 2013 at 5:34 PM Comments comments (0)
Doctors at the Lahey Clinic have published a new cookbook, Cooking Through Cancer:  100+Recipes for Treatment and Recovery, for patients undergoing chemotherapy and/or dealing with cancer-related symptoms.  The group of Lahey oncologists got together and noted the common symptoms patients experience through their treatments. Along with nutritionists, they developed recipes that would be pleasing to friends and family, yet still address the major complaints of cancer patients.  Recipes include fruit smoothies for patients with mouth sores, banana-flaxseed wraps for patients with constipation, cinnamon coffee cake for patients with diarrhea, African peanut stew for patients experiencing weight loss, soba noodle salad for those with weight gain issues, vegetable lasagna for patients with neutropenia (low white blood cell count) and lemon dill orzo with chicken for patients with nausea.  The book also includes a chapter titled “Celebrations” which has recipes for cakes and even cocktails!  You can order the hardcover book for just over $16, as well as browse through the pages and recipes, at http://www.amazon.com/dp/1581571526/ref=rdr_ext_tmb