Food Fight Against Cancer

STAR Program Promotes Optimal Healing from Cancer MidMichigan Health offers Survivorship Training and Rehabilitation, the STAR Program, to help cancer patients and survivors become physically stronger and heal faster. Many patients with cancer diagnoses and those with chronic cancer can benefit from STAR training, which can be offered during and after cancer treatment. Based on conventional medicine including orthopaedic and cardiac rehabilitation, STAR offers physical, speech and occupational therapy; exercise; and nutritional therapy. Therapists in these specialties team up to help patients heal both physically and emotionally, increasing strength and energy, addressing pain, and improving daily function and well-being. Good For You Recipes & Nutrition Tips Food Fight Against Cancer The STAR Program is the first comprehensive certification program for clinicians in cancer rehabilitation. MidMichigan Health is the only health system in Michigan to provide access to STAR certified professionals through the entire system and the 12 counties it serves. Accreditation is based on receiving certification for a multidisciplinary team of providers and therapists. Clinical team members, including physicians, physical and occupational therapists, speech pathologists, dietitians and mental health professionals in MidMichigan Oncology and Rehabilitation Departments received intensive training in oncology rehabilitation to be certified. STAR is part of a continuing effort to provide the best possible care at MidMichigan Health for all patients with cancer and for survivors of cancer. It is available to patients and survivors with a referral from their physician or care provider. Those receiving active treatment and those recovering from cancer care may be eligible for participation in this program. Most of the survivorship services in the STAR Program are reimbursable by health insurance providers. To make a referral or learn more, call (989) 839-3584. More details about STAR may be found at www.midmichigan.org/cancer. The STAR Program is a registered trademark of Oncology Rehab Partners, L.L.C. LLB 1/13

The American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention include the following recommendations for individual choices: Achieve and maintain a healthy weight through life. Be as lean as possible throughout life without being underweight. Avoid excess weight gain at all ages. For those who are overweight or obese, losing even a small amount of weight has health benefits and is a good place to start. Get regular physical activity and limit intake of high-calorie foods and drinks as keys to help maintain a healthy weight. Be physically active. Adults: Get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread through the week. Limit sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment. Doing some physical activity above usual activities, no matter what one s level of activity, can have many health benefits. Eat a healthy diet, with emphasis on plant foods. Choose foods and drinks in amounts that help you get to and maintain a healthy weight. See Tips for Healthy Nutrition throughout this brochure. If you drink alcohol, limit your intake. Drink no more than 1 drink per day for women or 2 per day for men. 1 drink = 12 ounces of beer, 5 ounces of wine or 1.5 ounces of hard liquor. There is evidence that all types of alcoholic drinks increase the risk of several types of cancer, including cancer of the mouth, larynx, pharynx, esophagus, breast and colorectal cancer in men. Asian Dipping Sauce for Spring Rolls Makes 1/2 cup 1/4 cup apricot preserves 1/4 cup peach preserves 1 tablespoon gluten-free soy sauce 1/2 teaspoon red pepper flakes (optional) or pork minutes of cooking to prevent burning. In a small food processor, blend all ingredients until well combined. Serving size: 1 tablespoon Per Serving: Calories: 45.4 Fat: <1 g Cholesterol: 0 mg Sodium: 130.8 mg Carbohydrate: 11.6 g Fiber: <1 g Protein: <1 g Calcium: 2.4 mg Iron: <1 mg From Easy Gluten-Free: Expert Nutrition Advice with More than 100 Recipes by Tricia Thompson, MS, RD and Marlisa Brown, MS, RD, CDE, CDN and American Dietetic Association. 2010, John Wiley & Sons. Rainbow Smoothie 6 ice cubes 1 cup low fat vanilla yogurt ½ cup 100% pure orange juice 1½ cups fresh strawberries (can substitute blueberries, raspberries or frozen berries) 1 banana 2 tablespoons flaxseeds, ground 1 tablespoon honey Place ice cubes into blender and crush ice (looks like snow!)place remaining ingredients into blender. Blend until smooth. Pour into cups. Enjoy! Servings: 4 (8 Ounces Per Serving) Per serving: 160 calories, 3 grams fat, 45 mg sodium, 4 g protein, 31 g carbohydrate Source: www.kidseatright.org

Wild Rice Spring Rolls 1 teaspoon vegetable oil 1 teaspoon minced garlic 1 teaspoon minced ginger 1/4 cup chopped onion 1/4 cup chopped green pepper 1/4 cup frozen corn kernels, thawed 1 cup cooked wild rice 1 cup shredded cabbage 1/2 teaspoon salt 1/4 teaspoon pepper 8 100-percent rice paper spring roll wrappers or 8 iceberg lettuce leaves. Heat the oil in a large skillet over medium heat. Add the garlic, ginger, onion, and pepper. Saute for 3 to 4 minutes. Add the corn, rice, cabbage, salt, and pepper. Cook for 3 to 4 more minutes, or until heated through. Cover a baking sheet with parchment paper. Dip a rice paper wrapper, one at a time, in hot water for a couple of seconds to soften. Place 2 tablespoons of the mixture in the center of the wrapper, fold in the sides, and roll them up. Place the rolls on the baking sheet. Repeat with the remaining wrappers. Place the rolls in the refrigerator to cool for about 10 to 15 minutes, or until ready to serve. Cut each roll in half to serve them on appetizer platter. Tip: Iceberg lettuce leaves work well in place of the spring roll wrappers. Just separate the large leaves from the outside of the lettuce, and serve the lettuce leaves with the filling on the side. Each diner will then roll his or her own spring roll at the table. Makes 8 servings. Per Serving: Calories: 78.8 Fat: <1 g Cholesterol: 0 mg Sodium: 152 mg Carbohydrate 16.6 g Fiber: 1.5 g Protein: 1.8 g Calcium: 10.6 mg Iron: <1 mg Lowering Cancer Risk No single food or food component by itself can protect you against cancer. But strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers. Not only do plant-based foods provide a variety of cancer-protective compounds, but a mostly plant-based diet is a powerful tool in managing your weight. The fiber and water in plant foods gives us a feeling of fullness without supplying a lot of calories. By following a healthy diet, staying active and maintaining a healthy weight, we can boost our body s capacity to resist cancer. Some of the cancers shown to have a link to obesity and/or nutrition include Breast, Colon, Uterus, Esophagus and Kidney. Website Resources www.midmichigan.org/cancer (MidMichigan Health) www.aicr.org (Reduce Your Cancer Risk, Diet-What We Eat with Recipes from the American Institute for Cancer Research Test Kitchen) www.cancer.org (Stay Healthy, Eat Healthy and Stay Active) www.eatright.org (Academy of Nutrition and Dietetics) www.cancer.gov (National Cancer Institute) www.cancercare.org (Cancer Care, Inc.) www.cancersupportcommunity.org (The Cancer Support Community)

Broccoli Salad Tips for Healthy Nutrition Eat at least 2 ½ cups of vegetables and fruits each day. Vegetables and fruits contain important vitamins, minerals, phytochemicals and antioxidants and are usually high in fiber and low in calories. In general, those with the most color dark green, red, orange and yellow have the most nutrients. At each meal, fill at least half your plate with fruits and vegetables. Incorporate vegetables and fruits into your diet by having a piece of fruit or a crunchy vegetable as a snack. Makes 5 servings (½ cup per serving) Ingredients 2 ½ cups chopped raw broccoli ¼ cup non fat Greek yogurt ¼ cup light mayo 1 tablespoon rice vinegar 1-2 teaspoons sugar 2 tablespoons raisins, currants or cranberries 2 tablespoons chopped nuts (cashews, pecans, almonds) Wash and chop the broccoli and set aside. In a medium bowl, combine the yogurt, mayo, vinegar, sugar, raisins and nuts. Throw in the broccoli and mix well until evenly covered with the dressing. Chill and serve. Per serving: (½ cup): 90 calories, 6g total fat, 1g saturated fat, 170mg sodium, 8g carbohydrate, 2g fiber, 5g sugar Source: Marie Feldman, RD, www.kidseatright.org Pumpkin-Orange Muffins Canola oil spray 1 egg 1/2 cup skim milk 1/2 cup canned pumpkin 1/4 cup canola oil 1 tsp dried orange zest 1 1/2 cups flour 1/2 cup sugar 1 tsp baking powder 1 tsp cinnamon 3/4 tsp nutmeg 1/4 tsp salt Preheat oven to 375º. Spray muffin tin lightly with spray oil. In a medium bowl, beat egg, milk, pumpkin, oil and grated orange zest, mixing well. In a separate bowl, mix together dry ingredients. Mix into pumpkin mixture. Spoon batter into greased muffin tins, filling each 1/2 to 2/3 full, and bake until pick inserted in middle of muffin comes out clean, about 20 to 25 minutes. Remove from oven and set on wire rack to cool, about 5-10 minutes. Remove muffins from tin and allow to cool completely on rack. Serve immediately or store in plastic bag or other sealed container, do not refrigerate. (If making more than one batch, extras can be frozen.) Makes 9 muffins. Per serving: 191 calories, 7 g. fat (less than 1 g. saturated fat), 29 g. carbohydrate, 4 g. protein, 1 g. dietary fiber, 134 mg. sodium. Source: www.aicr.org/reduce your cancer risk/what we eat

Enjoy your food! Be mindful to eat slowly and enjoy the taste and texture of foods. Use hunger and fullness cues to recognize when to eat and when you ve had enough. As you work to increase your plate to 2/3 vegetables, fruits and whole grains, cut back on foods high in solid fats, added sugars and salt. Never say never. Treats are great occasionally just avoid daily consumption of less healthy choices. Creamy Chocolate Cheesecake with Sliced Strawberries 1 cup nonfat plain yogurt 4 ounces low-fat cream cheese 1/4 cup part-skim ricotta cheese 1/4 cup maple syrup 3 Tbsps cocoa powder 2 large egg whites 2 tsps ground cinnamon 1 tsp Kahlua 1/2 pint strawberries Nonfat cooking spray Preheat oven to 350º. Coat an 8 x 8-inch pan with nonfat cooking spray. Puree in blender the yogurt, cream cheese, ricotta cheese, maple syrup, cocoa, egg whites, cinnamon and Kahlua. Pour in pan. Bake cake for 50 minutes or until done. Let cool and decorate with slices of strawberries. Makes eight slices. Approximately 98 calories per serving and four grams of fat. From the American Cancer Society s Healthy Eating Cookbook. To find out more or to order a cookbook call (800) ACS-2345. Pesto Pasta Soup Pesto Ingredients 1 cup fresh baby spinach, packed 1 cup fresh basil leaves, packed 1/4 cup pine nuts 1/2 cup canned diced tomatoes, drained (fresh may be substituted) 4 garlic cloves, peeled 2 Tbsp. extra virgin olive oil Salt and freshly ground pepper to taste Soup 2 leeks, white parts only, chopped (may substitute 1 bunch green onions) 3 carrots, peeled and sliced thin 1 medium white potato, peeled and cubed 4 cups low-sodium vegetable broth 1 tsp. dried Italian seasoning 1/2 cup orzo 1 cup green beans, cut into 1/2-inch slices (can also use frozen cut) 1 (15-oz.) can no-salt added cannellini beans 1/4 tsp. dried crushed red pepper, or to taste 2 Tbsp. low-fat shredded Romano cheese (Parmesan cheese may be substituted) Puree all pesto ingredients in food processor. Season with salt and pepper. Set aside. Cover and refrigerate if made the day before. In large pot combine leeks, carrots, potato, broth and Italian seasoning. Cover and cook over medium heat, stirring occasionally until vegetables are almost tender, 8-10 minutes. Add orzo and boil uncovered until orzo is almost tender, stirring often, about 5 minutes. Add green beans, cannellini and red pepper, cover and simmer 5-7 minutes. Ladle soup into 6 bowls. Divide pesto among servings and swirl in to blend. Sprinkle with cheese and serve. Makes 6 servings. Per serving: 300 calories, 10 g total fat (2 g saturated fat), 42 g carbohydrate, 10 g protein, 7 g dietary fiber, 200 mg sodium. From www.aicr.org. The American Institute for Cancer Research newsletter Dec, 4, 2012.

Limit how much processed meat and red meat you eat. Meat should be limited to no more than 1/3 of your plate. Monitor portion sizes; a serving of meat is 3 ounces (the size of a deck of playing cards) Festive Tuna Rollups Bright red or green pepper rings dress up this easy appetizer made from familiar ingredients. Keep the fat content low by choosing tuna packed in water rather than oil. 1 6-ounce can white tuna in water, drained and flaked 1 Tbsp light mayonnaise 4 tortillas, spinach, tomato, or whole-wheat 8 dill pickle spears 4 carrots, shredded 8 pepper rings, green or red Mix tuna and mayonnaise in a small bowl. Lay out each tortilla. Spread tuna in a line down the center of each. Top tuna with 2 pickles per tortilla and carrots. Roll each tortilla burrito-style; keep closed by wrapping 2 pepper rings around each tortilla. Cut each rollup in half and center pepper ring on each half. Asian Pilaf Nonstick cooking spray 1 medium red bell pepper, seeded and coarsely chopped 1 garlic clove, minced 1 tsp fresh chopped, peeled ginger 1 cup brown rice 2 cups fat-free, reduced sodium chicken or vegetable broth 1 cup fresh snow peas, trimmed 1 cup thinly sliced carrots, steamed 1/4 cup chopped green onion 1/4 cup chopped fresh cilantro 1 Tbsp lite soy sauce 1/8 tsp crushed red pepper flakes Spray medium saucepan with cooking spray. Heat pan over medium heat. Add red pepper, garlic and ginger. Sautee 5 minutes. Stir in rice. Sautee 3 more minutes. Add broth; bring to boil. Cover and simmer on medium-low heat until rice is tender and liquid is absorbed, about 35 minutes. Stir in snow peas, carrots, green onion, cilantro, soy sauce and red pepper flakes. Cook 5 more minutes. Serve immediately. Makes 8 servings. Per serving: 107 Calories, <1 g Total Fat (<1 g Saturated Fat), 22 g Carbohydrates, 3 g Protein, 2 g Dietary Fiber, 228 mg Sodium. Source: www.aicr.org/reduce your cancer risk/what we eat Serves 8. Approximate per serving: 190 calories; 3 grams of fat Always wipe the blade(s) of a can opener after using it on tuna or any other canned item. From the American Cancer Society cookbook Celebrate! Healthy Entertaining for Any Occasion

Choose whole grains instead of refined grain products. Whole grains contain the entire grain kernel including the bran (fiber). Examples are whole-wheat flour, bulgar (cracked wheat), oatmeal, brown rice, quinoa and whole cornmeal. Make at least half of your grains whole grains. Baked Oatmeal 1 3/4 cups low fat (1 %) milk 2 tsp. unsalted butter 1/8 tsp. salt 1 cup old-fashioned rolled oats 1/4 cup dried apricots 1/4 cup raisins 3 Tbsp. lightly packed brown sugar, divided 1/2 Golden Delicious apple, peeled and cored 3 Tbsp. chopped walnuts Preheat the oven to 350 degrees. In 2-quart microwaveable, oven proof casserole, heat milk and butter until milk steams, about 1-2 minutes. Mix in salt and oats and set aside. Chop apricots. Mix apricots, raisins and 1 Tbsp. of the sugar into oats. Shred apple into oats and mix to combine. Bake oats, uncovered, for 15 minutes. Stir, then top with remaining sugar and the nuts. Bake 15 minutes longer, or until the oats are chewy. Divide the oatmeal among four bowls. Serve immediately. Makes 4 Servings. Per serving: 280 calories, 8 g total fat (2 g saturated fat), 45 g carbohydrate, 9 g protein, 4 g dietary fiber, 280 mg sodium. Source: AICR s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life. Quinoa and Pomegranate Salad with Asparagus and Walnuts 2/3 cup quinoa (makes about 2 cups cooked) 2/3 lb. asparagus 1 cup shredded carrots 1 cup chopped parsley 1/2 cup finely chopped mint leaves 1/2 cup finely chopped dill 1/4 cup finely chopped walnuts 1/2 cup chopped cilantro, optional 1/2 cup chopped scallions, green part only, optional 2 Tbsp. olive oil 1/2 cup lemon juice from Meyer lemons*(alternatively 1/4 cup lemon, 1/4 cup orange juice) 1/2 tsp salt, or to taste Black pepper, to taste 1 cup pomegranate seeds, divided (use 1 large pomegranate) Cook quinoa according to package directions. Drain and cool. Steam whole asparagus for 3 minutes or until bright green. Remove from pan immediately, drain, and let rest on plate with ice cubes. Slice diagonally into 1/4-inch pieces. In large bowl, combine quinoa, asparagus, carrots, parsley, mint, dill, walnuts, and cilantro and scallions if using. In a separate bowl mix olive oil, lemon juice, salt and pepper. Toss with quinoa mixture and then add 3/4 cup pomegranate seeds. Serve as is for buffet or plate each serving over 1 cup baby lettuces. Garnish with remaining pomegranate seeds. Makes 8 servings. Per serving: 145 calories, 7 g total fat (1 g saturated fat), 20 g carbohydrate, 4 g protein**, 3 g dietary fiber, 165 mg sodium. *Meyer lemons lend a great citrusy flavor that combines well with the pomegranates. **For a little extra protein: Add half cup cooked cannellini beans to lettuce and top with quinoa combination Source: www.aicr.org

Eat more beans and legumes. Beans and peas are the mature form of legumes and are rich in nutrients, protein and fiber. Examples include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), lentils and split peas. Because they are similar to meat, poultry and fish in providing protein, iron and zinc, legumes are considered an excellent meat alternative for vegetarian meals. Tuscan White Bean Salad on Crostini Dressing 2 tsp olive oil, divided 1 garlic clove, minced 1 tsp dried oregano 1/4 cup cider vinegar Bean Salad 2 16-ounce cans cannelloni beans or other white beans, rinsed & drained 1 1/2 cups diced plum tomato 1/2 cup chopped Vidalia or other sweet onion 1/2 cup (2 ounces) crumbled blue cheese 1/3 cup chopped fresh parsley 1/2 tsp salt 1/2 tsp ground pepper Two loaves deli-style bread for the crostini (French, Italian, etc.) Dressing In a nonstick skillet, heat 1 tsp olive oil over medium-high heat. Add the garlic and oregano; sauté for 30 seconds. Remove from heat and stir in vinegar. Salad In a large bowl, combine remaining tsp olive oil and the next 7 ingredients (beans through pepper). Add the dressing to the bean salad, toss lightly. Cover and chill for 30 minutes before serving. Crostini Slice bread thinly. Toast under a broiler or in a toaster. Top with bean salad. Serves 8. Approximately 289 calories, 6 grams of fat per serving. From the American Cancer Society cookbook Celebrate! Healthy Entertaining for Any Occasion Super Bowl Chili Mac 1 Tbsp. canola oil 1 large onion, chopped 1 green bell pepper, seeded and chopped 3 garlic cloves, chopped 3/4 lb. 93% lean ground sirloin 2 Tbsp. chili powder 1 Tbsp. ground cumin 1 Tbsp. dried oregano Salt, to taste 1 can (28 oz.) tomatoes, drained 1 cup chopped cilantro 1 can (15 oz.) pink beans, rinsed and drained 4 cups cooked whole-wheat macaroni (4 oz. dry) 1 cup (2 oz.) shredded reduced-fat Cheddar cheese Heat the oil in a large Dutch oven over medium-high heat. Sauté the onion, green pepper and garlic until the onion softens, about 5 minutes. Add the meat and, breaking up the meat with a wooden spoon, cook until it is browned, about 4 minutes. Mix in the chili powder, cumin, oregano and salt. Add the tomatoes, breaking them up with the spoon. Mix in the cilantro. Simmer 20 minutes, until the chili is moist and the meat is soft. Mix in the beans. Just before serving, mix in the pasta. Divide the Chili Mac among six deep bowls, sprinkle with the cheese and serve. Makes 6 servings. Per serving: 365 calories, 10 g. total fat (4 g. saturated fat), 46 g. carbohydrate, 27 g. protein, 8 g. dietary fiber, 331 mg. sodium. Source: www.aicr.org/reduce your cancer risk/what we eat