Here is the first recipe that I promised to post.  I chose a salmon recipe first because it is one of ten best cancer fighting foods.  Enjoy!

Baked Salmon

 
Original Recipe Yield 2 servings

 

Ingredients

• 2 cloves garlic, minced
• 6 tablespoons light olive oil
• 1 teaspoon dried basil
• 1 teaspoon salt
• 1 teaspoon ground black pepper
• 1 tablespoon lemon juice
• 1 tablespoon fresh parsley, chopped
• 2 (6 ounce) fillets salmon

Directions

1. In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.
2. Preheat oven to 375 degrees F (190 degrees C).
3. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

 This was retreived from allrecipes.com

Yesterday I posted about foods that are rich in antioxidants and contain compounds that research has shown to fight cancer.  Lets dig a little deeper and talk about what specific foods we can eat everyday to maximize our nutrition status.

• Strive to eat a variety of foods.  I know first hand its hard not to get caught in the rut of eating the same things all the time.  Create a plate that is balanced with veggies, lean proteins, and whole grains.
• Eat fatty fish at least twice a week.  This category includes salmon, sardines and tuna.  The fats contained in these fish have the "good" heart healthy omega-3 fats.  If your not a fish person walnuts, canola oil and flaxseeds contain the same thing.
• Limit your alcohol intake.  Men should not consume any more than two drinks per day; women only one.  Red wine has proven helpful in decreasing your cancer risk and is "heart healthy".  Put down that can of beer and reach for the wine for better health!!
• Eat foods that are known to be high in vitamin D.  These include sardines, salmon, orange juice and milk.  Research has shown that vitamin D which we can also get from the sun actually prevents cancer and decreases the risk of re-occurrence.  People who live in regions of the world with limited sun exposure should consult their physician about taking a vitamin D supplement.
• Remember that food, not supplements are the best source of vitamins and minerals

Tomorrow I will begin to post a recipe a day to help you get on your way.  Happy cooking!! 

National Comprehensive Cancer network (2012).  Nutrition for cancer survivors.  Retrieved 

      from: http://www.nccn.com/component/content/article/66

It has been proven that there are certain foods that help fight cancer or the return of cancer itself.  The American Cancer society suggests that you should eat 5 servings of fruits and vegetables per day.  In addition, research has shown there are certain foods you can eat to protect you from cancer.

• Garlic has shown to fight cancers in the digestive tract, such as colon, stomach and the esophagus tract.  It is believed that a clove of garlic a day prevents cancer cells from forming or replicating.
• Berries contain natural antioxidants that halts free radicals from damaging your cells.  Compounds found in berries also keep cancer cells from growing and spreading.
• Tomatoes contain high concentrations of the antioxidant called lycopene which can lower your chance of developing certain kinds of cancer. 
• Cruciferous vegetables:  broccoli, cabbage, and cauliflower may be key in protecting you from cancer. Research has shown that compounds in this vegetable class can protect you from the free radicals that can damage your cells' DNA. They also protect you from cancer-causing chemicals, help slow the growth of tumors, and encourage cancer cells to die.
• Green tea contain catechins which has been proven to shrink tumors and reduce tumor cell growth. Those that drink green tea have shown to reduce their risk to cancer.
• According to the American Institute for Cancer Research, whole grains contain many ingredients, including fiber and antioxidants that can lower your risk of cancer.
• Tumeric, an orange-colored spice, contains an ingredient called curcumin, which might be helpful in decreasing cancer risk. According to the American Cancer Society, curcumin can stop some kinds of cancer cells in laboratory studies and slows the spread of cancer or shrink tumors in some animals. This spice can be easily be added to many recipes.
• Leafy green vegetables like spinach and lettuce contain antioxidants called beta-carotene and lutein. You can also find these antioxidants in the cooked leafy greens such as mustard greens, and kale.  According to the American Institute for Cancer Research, chemicals found in these foods may limit the growth of some kinds of cancer cells.
• The skin of red grapes is a rich source of the antioxidant resveratrol. Grape juice and red wine also contain this powerful antioxidant. According to the National Cancer Institute, resveratrol may be useful in keeping cancer from beginning or spreading. Cancer patients are told to drink a glass of red wine a day.
• Some beans, including pinto and red beans contain high levels of fiber that has been shown to reduce the risk of cancer.  They are also great sources of antioxidants that help fight cancer cell growth.

My hubby and I love to cook!  We're fortunate because we love to eat all of these proven cancer fighting foods.  Get out there and try new recipes.   I have already posted two for you to try.   Happy eating!!

Everyday Health (2012).  The anti-cancer diet:  foods to fight cancer.  Retrieved from:
      http://www.everydayhealth.com/

Getting back in the game after treatment can be rough at the beginning.  Most cancer survivors go back to work as soon as they are physically able to do so.  If they have the flexibility many continue to work while going through treatment.  Returning to work can give the survivor the feeling that they are getting "back to life", giving then a sense of purpose.

Some cancer survivors change jobs after treatment is completed.  If this is the case remember that you are developing your "new normal". Be aware that  you may not be able to preform physically what you were able to do prior to diagnosis.  Your resume should refect your skills so as to not settle for less.

You need to know your rights as an employee.  It is important to talk to your supervisor informally and ask for changes as necessary.  These changes could include flextime, working at home and any special equipment to be able to do your job successfully.

The response from friends and coworkers may vary.  Some may be a huge center for support, while others may not want to deal with the thought of cancer at all.  They could be anxious or feel threatened because cancer can happen to anyone.  During this time of transition you may find out who your true friends really are, and some casual friendships may go to the wayside.  Remember, the true friends that you do have will be there to support you along the way.

National Cancer Institute (2012).  Life after cancer treatment.
     Retreived from: http://www.cancer.gov/cancer topics/coping/life-after-
     treatment/page7

According to the National Comprehensive Cancer Network, understanding your risk of developing a secondary cancer is of utmost importance.  You may have known someone or heard stories of people that survived one type of cancer to develop yet another type.  It has long since been discovered that if a secondary cancer does appear it is not always the spread of the first cancer but another kind all together.  Developing a second type of cancer has a very low risk of happening from receiving radiation or chemotherapy but are genetic or hereditary in nature.

The chief medical officer for the American Cancer Society's home office in Atlanta,  J. Leonard Lichtenfeld, MD, states that there are groups of patients that may have a higher chance of getting a secondary cancer.  The first group includes children who have had cancer before the age of 15.  This risk is increased due to the result of a hereditary cancer "syndrome", side effects of treatment that was received early on, and the fact that they could develop common cancers later on in life.  The aging population develop cancer due to the aging process. Most men in their 80's and 90's will most likely develop some form of prostate cancer, colon, lung or skin cancer.

Arming yourself and your loved one with knowledge about family history, lifestyle factors and early screening is key.  Taking the time right now to make healthy lifestyle changes such as eating right, exercising, decreasing sun exposure by wearing sunscreen and not smoking or drinking alcohol will help reduce your risk of cancer.

National Comprehensive Cancer Network (2012).  Understanding your risk of developing
     cancers.  Retrieved from: http://www.nccn.com

 

In the world of cancer there is a real term called "chemobrain"  These are mental changes that include memory deficits and the inability to focus.  This phenomena can last 6 to 8 months following chemotherapy and can be very frustrating not only to the patient but others around you. The things that you once took for granted, like remembering to stop at the store after work to get milk, may time to regain.  Remember, your "new normal" is taking shape.

The best way to deal with the side effects of "chemobrain" is to get plenty of rest, write things down, post reminders in familiar places and asking others to repeat important information.  Remind others that just because treatment has ended that you will not be able to jump right in and do the things you were able to do prior to diagnosis.  Be realistic about your expectations.  Family and friends need to understand that you may need to leave some of the less than important things aside for a time. 

One of the ways that we have overcome "chemobrain" in our home is by syncing our calenders on our phones.   We can both look up what we have going on with each for the day with a click of a button.  This alone has saved us from missing appointments and important events that may have been forgotten otherwise.  We have sat down and prioritized what is most important for us individually, together and as a family.  We have been able to reduce our overall stress by just taking time to be with each other and enjoy the time that we have as a family.  Its no longer important what were doing but the fact that were together that matters the most. We are learning to let some things go that were once important and relying on each other with the strengths that we possess individually and together.

There are 12 million cancer survivors in the United States today and the numbers continue to grow.  Although this is phenomenal news, it does not mean that being a cancer survivor means your problem free.  Dr. Karen Syrjala, director of Biobehavioral Sciences and co-director of the Fred Hutcheson Cancer Research Center Surviorship Program has some suggestions (resolutions) for survivors who what to continue to lead healthy lives.

• Secure a primary doctor if you do not already have one.  You need someone who can manage your overall health.  This includes health heart, risk factors for diabetes, return or secondary cancers, bone health and overall well-being.
• Keep all records at your fingertips to share with your primary care doctor so that he/or she can monitor any risk factors that you may have.
• Get exercising!  It can actually reduce risk factors that predispose you to secondary cancers.  It builds muscles and reduces fatigue caused by treatment.
• Resolve to eat better by choosing foods that are proven healthier for you including lots of fruits and vegetables.  If you are unsure about foods that are best for you get in touch with a nutritionist to arm yourself with the tools needed to eat right.
• Take hold of the fear that you may be experiencing by getting counseling to move forward.  Remember cancer recurrence is based on averages and not your personal individual risk.  Arm yourself with facts from your doctor.
• Take care of your body by not smoking, limiting alcohol intake and using sunscreen to protect your skin while outside.
• Don't ignore symptoms that you may be experiencing post treatment.  If you are experiencing continued fatigue, metal fog (called chemo brain), or other symptoms that are not allowing you to enjoy life, make an appointment to address these issues with your primary physician.
• Create a good support system of fellow cancer survivors that can truly understand what you are going through.  Your family and friends are great support but those who have walked a mile in your shoes are great resources.  These resources can be found in your own community or online.

We, as a family, have benefited from some of these useful tips.  We are striving to eat healthy, exercise regularly, and are seeking out others to help us live "real life after cancer".  Won't you join us?


National Comprehensive cancer network (2012). 10 resolutions for cancer survivors.

     Retrieved from:  http:// www.nccn.com/component/content/article/67