It has been estimated by the World Cancer Research Fund that one-quarter to one-third of the cancers that occur in the United States are due to poor nutrition, physical inactivity, and excess weight. This research supports our belief that embracing a healthy lifestyle is essential for anyone whose life is unfortunately touched with cancer.
Anti-Cancer Recommendations for Prevention, Treatment and Survival
Follow these seven recommendations to optimize cancer prevention, treatment, and survival:
1. Minimize pro-inflammatory foods: limit and avoid animal protein, poultry, and dairy products & replace with plant-based equivalents
2. Boost your immune system
3. Promote a stable blood sugar
4. Balance your hormonal risk
5. Maximize the nutrient density of your diet: antioxidants, phytochemicals, vitamins & minerals
6. Balance achieving a physically active lifestyle and obtaining enough rest and sleep
7. Pick your battles and embrace healthy stress management
Anti-Cancer Recipes (from Eric’s cooking class held at the Stram Center on October 15, 2013)
Curried Autumn Stew
Recipe By: Eric C. Sharer, MPH, RD, CSO Serves 6
4 cups water 4 cups vegetable stock
*1-3 tbsp. low-sodium soy sauce
1 each large onion, peeled, cored, and diced
1 each bell pepper, cored and diced
6 each large garlic cloves, peeled and diced
4 cups butternut squash, peeled and diced (approx. 1 medium or ½ large squash) 2 cup cabbage, shredded (approx. ½ small head)
1 each 15-oz can diced tomatoes
*2 tbsp curry powder
*2 tsp. cumin
*2 tsp. ground paprika
*½ tsp. black pepper
1 each 15-oz can kidney or black beans, rinsed and drained
2 cups fresh or frozen organic corn
2-3 tbsp. Vinegar of choice such as brown rice vinegar or apple cider vinegar
* Season soup according to taste. Also add any of your favorite vegetables such as broccoli, cauliflower, carrots, celery, etc.
1. Add all ingredients to a large pot except for the beans, corn, and vinegar. Bring to a boil and reduce to a simmer.
2. Cover and simmer until the squash and remaining vegetables are tender. Approximately 15-20 minutes.
3. Add the beans and corn. Cook for 5 minutes longer.
4. Adjust the seasoning according to taste and add the vinegar, stir thoroughly and serve. For those who dislike vinegar leave it out or pour ½ tsp. per individual bowl.
Sea Vegetable Salad
Recipe By: Eric Sharer, MPH, RD, CSO Serves 8
• 1 cup sea vegetables such as wakame, arame, or bladderwrack*
• 1 each cucumber, thinly sliced
• 1 each carrot, peeled and shredded
• 1 each bell pepper, deseeded and diced
• 1 cup cabbage, shredded
• 2 cups mixed greens/shredded kale/shredded Swiss chard/baby spinach
• 1 tsp. ginger, fresh, peeled and finely grated/chopped
• ½ tsp. garlic, minced
• 1 ½ tbsp. brown rice vinegar
• 1 tbsp. tamari or soy sauce or coconut aminos if you are soy intolerant
• ½ tsp. water
• 1 tsp. maple syrup or other sweetener of choice
*Consider buying organic sea vegetables such as from Main Coast Sea Vegetables www.seaveg.com
1. Soak sea vegetables in warm water for 5-10 minutes. If using bladderwrack soak for 15-30 minutes. Drain, rinse then squeeze out excess water. If wakame/bladderwrack is uncut, cut into small ½” pieces. Wakame may have tough ribs running through the middle of the plant. Cut these ribs out as well.
2. While the sea vegetables are soaking, mix together all the remaining vegetables in a large bowl, except for the garlic and ginger.
3. Stir together vinegar, tamari, water, maple syrup, ginger, and garlic in a bowl until combined.
4. Add the prepared sea vegetables to the bowl of vegetables. Mix well
5. Pour dressing over salad and mix well.
6. Serve immediately, or chill for 1-2 hours to allow the flavors to develop.
Chefs Note: Vegetables can be peeled and sliced 1 day ahead and chilled in sealed plastic bags until ready to use.
Fabulous Fall Quinoa
Recipe By: Eric Sharer, MPH, RD, CSO
Serves 4 Serving Size: ½ cup
2 each Organic Apples or Pears, cored & diced
1 ½ cup Organic Apple Juice or Organic Apple Cider
½ cup Water
1 cup Quinoa
¼ cup Raisins
¼ cup tart cherries, dried or Cranberries, dried (Optional)
Pinch Nutmeg, ground
½ teaspoon Cinnamon, ground
½ cup Walnuts or Pecans, toasted and chopped
1. Combine apple juice, water, and quinoa in saucepot. Cover and bring to a boil. Turn down to a simmer and add apples, raisins, cranberries/tart cherries, nutmeg, and cinnamon. Cook for 15-20 minutes until quinoa is cooked.
2. Add walnuts to quinoa mixture.
3. Serve warm, or chill and serve cold. Top with non-dairy, fruit sweetened ice cream, such as So Delicious No Sugar Added Vanilla Bean Coconut Ice Cream