Healthy recipes from Dr. Jim Jones' Sweet Tea Society talk, Nov. 13, 2014
Sweet Roasted Tomato Bruschetta
1 jar tomato bruschetta sauce (on spaghetti sauce aisle)
1 loaf French Bread sliced and toasted with olive oil on both sides (the spray with olive oil works just as well)
Spread on bread and serve.
1 large whole wheat torilla
1/3 cup refried beans
1 slice non-fat cheese cut into strips
1 egg white scrambled
2 oz. leftover cooked meat or sandwich meat of any type thinly sliced or diced
2 mushrooms, sliced
½ jalapeno pepper thinly sliced
Spread refried beans evenly over the tortilla. Add remaining ingredients evenly over the tortilla. Roll up tightly and then cut 1 to 2 inch pinwheels by slicing the tortilla crosswise. Heat in microwave just long enough to melt cheese and heat other ingredients.
Babe’s Creamy Kale and Artichoke Dip
1 can artichoke hearts
4 cups finely chopped kale (you can get the bag from Wal-Mart)
1 garlic clove, minced
1/8 tsp fresh nutmeg
1/8 tsp cayenne pepper (optional)
1 tsp salt
1 tsp fresh black pepper
1 cup organic sour cream (or ½ cup sour cream and ½ greek yogurt)
3 Tbsp organic mayo
3 tbsp raw parmesan cheese
1. Preheat oven to 375 degrees
2. Combine all ingredients together in a large bowl and place into a medium sized baking dish
3. Top with additional cheese if desired
4. Bake for approximately 30-45 minutes covered
5. Remove from oven, and let stand for at least 5 minutes before serving with pita chips
Garlicky Cashew Sour Cream with Cucumbers
1 cup of cashews
½ cup of warm water
1 large lemon
2 garlic cloves
1. Soak cashews in water for a few hours to soften them.
2. Drain the cashews and place in a food processor with the warm water. Process until creamy. Peel garlic and put through a garlic press. Add to the mixture, add 1 teaspoon salt and the juice of one lemon. Pulse to combine.
3. Wash and peel cucumber. Slice very thinly. Scoop cashew cream into a bowl and stir in the cucumbers. Taste test and adjust flavorings (salt or lemon juice). It’s done.
4. To serve, dollop a little cashew cream on top of each piece of toasted bread and top with a small piece of smoked salmon.
Healthy food choices and lifestyle strategies that give our bodies the nutrients it needs to fight illness and disease.
The most powerful health-promoting choices are nutrient-dense, whole natural plant foods.
Eat fewer animal products (one or two servings per week), or none at all.
G-BOMBS: Greens, Beans, Onions, Mushrooms, Berries, and Seeds
Think of "G-BOMBS" to remember some of the most health-promoting foods.
These foods help to prevent chronic disease and maximize health.
Try to eat all or at least some of these every day.
When to Buy Organic: DIRTY DOZEN - CLEAN FIFTEEN
The Environmental Working Group's annual Shopper's Guide to Pesticides in Produce is available online and wallet
sized at www.ewg.org
Anti-Inflammatory Diet principles for overall health
The Anti-Inflammatory Diet is a set of principles to guide you in choosing foods that reduce chronic inflammation.
Chronic inflammation is a root cause of many illnesses, including heart disease, many cancers, and Alzheimer's Disease.
Following anti-inflammatory principles can help you minimize long-term disease risk and maintain optimum health.
General anti-inflammatory principles
Include as many fresh whole plant foods as possible, choosing a variety across the color spectrum.
Minimize your consumption of processed foods and fast food, and limit sweets of all kinds.
Most adults need 2000.3000 calories per day, depending on size and activity level.
The distribution of calories should be:
•40%-50% from carbohydrates
•30% from fat
•20%-30% from protein
Resources for Further Reading
Andrew Weil, MD. www.weil.com
Joel Fuhrman, MD. www.drfuhrman.com
•Women should consume 160-200 grams of carbs per day: men should consume 240.300 grams of carbs per day.
•Most carbs should be whole, less refined, less processed foods. Eat whole grains - quinoa, brown rice, bulgar wheat. Eat beans, winter squashes, and sweet potatoes. Reduce consumption of foods made with flour and sugar, especially breads and most packaged snack foods including chips and pretzels. Avoid products with high-fructose corn syrup.
•Around 600 calories per day can come from fat, that is about 67 grams. This should be a ratio of 1:2:1 of saturated to
mono-unsaturated to polyunsaturated fats.
•Reduce your intake of saturated fats by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats. Avoid partially hydrogenated oils, margarine, vegetable shortening, and all products listing them as ingredients. Minimize safflower oil, sunflower oil, corn oil, cottonseed oil, and mixed vegetable oils.
•Instead, use extra virgin olive oil. For a neutral-tasting cooking oil, use expeller pressed organic canola oil. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts.
•For omega-3 fatty acids, eat salmon, preferably fresh or frozen wild or canned sockeye, sardines, herring, black cod (also known as sable fish or butter fish), omega-3 fortified eggs, flax seeds.
•Eat 80.120 grams per day, or less if you have allergies or an autoimmune disease. The average American eats 200.400 grams
of protein per day - an oversupply that stresses the liver and kidneys. Decrease consumption of animal protein, except for fish and high-quality organic cheese and yogurt. Eat more plant-based protein - beans and soy.
•Eat 40 grams per day. Eat beans, whole grains, and fruits (especially berries).
•If you eat cereal, choose an option with 4.5 grams of fiber per one ounce serving. Watch for excess added sugar.
Whole foods provide the highest nutritional value, but supplements can provide insurance against gaps in the diet. Good choices for daily vitaminImineral supplements include (take these with your largest meal):
•mixed carotenoids, 10,000 to 15,000 IU
•a B-complex vitamin providing at least 400 mcg of folate
•vitamin C, 200 mg
•vitamin E, 200 to 400 IU of a natural (not synthetic) form
•vitamin D, 2000 IU (best is d-alpha tocopherol together with other tocopherols)
•selenium, 200 mcg of a yeast-bound form
•omega-3 fish oil,1.3 grams mixed EPAIDHA
If you take a multi-vitamin/multi-mineral product, it should contain:
•no vitamin A, no retinol (only mixed carotenoids, which are precursors of vitamin A)
•no iron (unless a menstruating woman with documented anemia)
•if calcium, it should be in the form of calcium citrate
Supporting You to Survivorship and Beyond
Our support doesn’t end with your treatment. If you have breast cancer, you may want to talk to someone who knows what you’re feeling – someone who has been there. There are many programs available to support you throughout treatment. Connecting with others can be a source of comfort and knowledge.
•Reach To Recovery,® an American Cancer Society sponsored program, puts you in touch with a woman who has been diagnosed with and treated for breast cancer. To talk with or receive a visit from a Reach to Recovery volunteer, call our local American Cancer Society office or 1-800-227-2345.
•Look Good. Feel Better. This is a free service provided by the American Cancer Society. Volunteer beauty professionals lead small groups through practical, hands-on experience. Women learn about makeup, skin and nail care, and managing hair loss with wigs, turbans and scarves. Each woman gets a free makeup kit to use during and after the workshop. For a schedule of upcoming workshops, go to www.samc.org or call 334-793-8006. Free self-help materials can be ordered through the Look Good Feel Better toll-free number, 1-800-395-LOOK (1-800-395-5665).
•The Pink Ambassadors Support Group is an active mix of new and longtime breast cancer survivors. They meet the first Friday of every month, 11 a.m. to 1 p.m. at the Women’s Center, 3rd floor Staff Conference Room. To attend, call the Medical Call Center at 334-712-3336 or 1-800-735-4998.
•I’m 2 Young 4 Breast Cancer Support Group is for patients under 40 diagnosed with breast cancer. They meet the third Tuesday of every month, 6-7:30 pm, Women's Center, third floor. Call Ladonna Danford, RN, Breast Health Navigator at 334-699-8111, ext. 8459.
•Patient Care Connect is a free patient navigation service for patients 65+ on Medicaid/Medicare. In addition to your personal Breast Health Navigator, a lay navigator will assist you with overcoming any obstacles related to staying on your prescribed treatment plan including medication management, transportation and problems encountered between appointments.
Additional Personal Resources
•The Women’s Center Boutique has a variety of women-specific products, such as mastectomy apparel, hair pieces, clothing and gifts. The Boutique is open Monday through Friday from 9 a.m. to 5 p.m. For more information, call 334-699-4811.
•Southeast Regional Health Screening Services provides underserved women the opportunity to receive breast cancer screenings with a mobile medical vehicle. All tests are insurance filed. To schedule an appointment in your area, call 334-793-8006 or 800-524-1537.
•Sandi McCool Champions of Hope is held each October, National Breast Cancer Awareness Month. 100 percent of the proceeds from the event stays in the Wiregrass to support the expansion of cancer services and programs offered by SAMC. For more information about how this event, its participants, sponsors and volunteers are helping to win the battle against breast cancer please call the SAMC Foundation at (334) 673-4150 or visit www.samc.foundation.org.