Melanoma Monday: A Dietitian Fighting Skin Cancer with Food

May is National Melanoma and Skin Cancer awareness month, with May 4 being Melanoma Monday.  Right now, that might not mean anything to you. Up until 4 months ago, it did not mean anything to me either. Last December, I noticed a very dark mole, about the size of a sesame seed on my right thigh.

It was not bleeding, it was not an odd shape, it was just really dark.  I decided to see my favorite dermatologist and had it removed. About 3 weeks later, I received a call from my doctor. That small mole, that itty bitty mole, was malignant melanoma. Never in my wildest dreams did I think skin cancer, let along malignant melanoma, would happen to me. This is just not any kind of skin cancer; malignant melanoma is the type of skin cancer that can travel to many other parts of your body and cause other types of cancer.

 

According to the National Skin Cancer Foundation http://www.skincancer.org/ , Skin cancer is the uncontrolled growth of abnormal skin cells. It occurs when unrepaired DNA damage to skin cells (most often caused by ultraviolet radiation from sunshine or tanning beds) triggers mutations, or genetic defects, that lead the skin cells to multiply rapidly and form malignant tumors.”

Did you know skin cancer is the most common form of cancer in the United States with more two million people are diagnosed annually?  That translates to 1 in 5 Americans will develop skin cancer in their life. Each year, there are more new cases of skin cancer than the combined incidence of cancers of the breast, prostate, lung and colon.  Melanoma is one of the most aggressive and deadliest forms of skin cancer, resulting in over 75% of all skin cancer deaths.

During the summer, you probably stock up on sunscreen, sunglasses, hats and cover-ups to protect your skin from the sun. But did you know another way to battle the sun's harmful ultraviolet rays can be found right in the produce aisle of your supermarket?

As it turns out, watermelon as well as ruby red grapefruit and cooked tomatoes are all rich in lycopene. This powerful antioxidant found in reddish-colored fruits tends to act as a natural sunscreen of an SPF of 3 or 4 from the inside-out. It actually protects skin cells from the sun’s burning rays which can lead to premature aging and even skin cancer, and lycopene replenishes skin cells as well. In addition, lycopene helps your skin act as a natural filter, allowing enough sunlight through for your body to produce vitamin D.

Besides helping to prevent sunburns, lycopene can also help prevent wrinkles, by strengthening the elasticity of skin tissues while keeping them from losing their tension.

To increase lycopene absorption from food, I always recommend serving it with a bit of oil such as salad dressing or olive oil. My other favorite picks for lycopene include cooked tomato products, such as tomato soup, tomato juice, spaghetti sauce and canned tomato sauce.  With any canned or jarred product, aim for 5% of the daily value (DV) or less for sodium content per serving or choose a no-sodium-added option. 

As for me, I luckily found my malignant melanoma early enough to be treated with surgery. This last picture is what my excision looks like now, 3 months after my surgery.  Along with skin checks every six months, I have promised myself to take better care of my skin by wearing at least 30 SPF sunscreen at all times, staying out of the tanning bed and increasing my consumption of lycopene-rich foods to help keep my skin cells plump and happy. I hope you do too.

~Crazy

What the What Wednesday: 'Shrooms

Ok so I have never been a big fan of mushrooms. The only ones I would eat as kid were canned and had to be on pizza or in spaghetti. But as every good adventurous adult, I have given mushrooms another whirl and.....I really really like them! September is National Mushroom Month and this month I am making mushrooms the staple of my "Meatless Monday" meal. And for all you football fans, I thought I would experiment with a festive nacho recipe. 

Mushrooms are a great substitute for meat in any recipe because of their texture and ability to absorb flavors by whatever you chose to season them with. A nerdy dietitian fact about mushrooms is they are one of only foods with naturally occurring Vitamin D. Vitamin D is so important for boosting our immune system, helping us sleep, decreasing aches and pains and aiding in the absorption of calcium for bone strength. This is why I am trying to use mushrooms in meals more. 

To start my 'shroom recipe experiment, I used one package of baby bella sliced mushrooms, olive oil spray and low sodium taco seasoning. 

Heat pan over low heat, place mushrooms in pan and spray with olive oil (or non-stick cooking spray). Sprinkle the taco seasoning on top of the mushrooms until they are cooked to the desired tenderness, usually 7-10 minutes. They will look like this:

Seriously, that took 10 minutes. This is probably the easiest (and healthiest) nachos I have ever made. Now I found these snazzy tortilla chips at the Hy-Vee on Fleur Drive, so they are perfect for the biggest Iowa rivalry of the football season. Place them on a plate and top with your mushrooms.

The mushrooms are nice and warm, so place mild cheddar on top so the cheese gets melty and delicious. 

Now you can get creative with any toppings that tickle your fancy. I like my nachos simple, so I put red salsa on my Iowa State nachos and black bean dip on my Iowa nachos. I then topped them with a little fresh cilantro. Ta da!!!

Feel free to add diced peppers, sliced black olives, onions, guac, plain Greek yogurt (or light sour cream), whatever your little nacho heart desires! 

To give these beauties a try, stop in the store tomorrow from 3:30-5:30 pm...hopefully I don't eat them all! 

~Crazy

From the Kitchen Friday: Living Simply

Good morning everyone from my very own kitchen for this Friday post. I was reading a blog I was introduced to this week,fortheloveofahouse.blogspot.com, and the author was discussing a recent book she purchased, Ted Kennedy Watson’s, Style and Simplicity:  An A to Z Guide of Living a More Beautiful Life (for more information, please see his blog:tedkennedywatson.com). The author of the book says “Living in the moment, not in preparation of the moment, is my prevailing thought. Living creatively is not meant to be about money; rather it is about being creative with the choices that present themselves during the day.”  I couldn’t agree more.  Right now, the dawn is breaking and I decided to enjoy living in the moment with a few beautiful things in my life with a few of my favorite ways to start the day.

 

As I sit at my kitchen table, I am having my favorite tea out of my grandmother's china with a beautiful bouquet of flowers AND I am writing (insert purely blissful smile right here). This is what I call “living creatively with the choices that are presenting themselves to me.”  Today I am choosing to have this morning of quiet and peacefulness, while enjoying the beauty in my life, right here, right now. I can't remember the last time I drank my tea from her china. I feel lucky and humbled of all that is right in front of me.  Once in a while, it’s ok to blow your own mind.

 

Tea is the way I start out each day. Not only do I know it is healthy for me, but I do feel like it really is what gets all my neurons firing properly. There is a rise in tea popularity in the United States and I feel we are seeing a little shift from coffee to tea. Most Americans enjoy the beverage chilled versus warm and most like a flavored herbal versus a black tea. My favorite is Caribou Coffee’s Hot Cinnamon Tea, all year around. I do have green tea on occasion but this is my daily go-to. I wanted to share with you my wisdom of“why tea?”

 

Allergy Eraser

A substance in green tea stops the allergic response. Tea may be helpful against pet  dander, pollen and dust. If you suffer allergies, it is recommended you drink more tea.

 

Age Defier

Checking hair loss, age spots, the condition of skin around the eyes and other indicators of aging, scientists found that mice that were fed tea displayed fewer signs of aging than mice that were fed water, with oolong tea showing significantly better results than green tea.

 

Tummy Tamer

According to a new study, green tea appears to accelerate calorie burning -- including fat calories. Researchers suggest compounds in green tea called flavonoids may change how the body uses a hormone called norepinephrine, which then speeds the rate at which calories are burned.

 

Beauty Brew

Drinking two or three large cups a day of green tea helps bolster the body’s defenses, especially as you age. Tea has been named, China’s “Fountain of Youth”

 

Heart Disease Risk

Harvard researchers found that drinking at least one cup of black tea daily was associated with a 45% decrease in heart attacks.

 

Lower Cholesterol

Components of tea appear to reduce the amount of cholesterol in the blood by interfering with the absorption of fat and cholesterol.

 

Reduce Stroke

A study done in the Netherlands showed that men who drank five cups of black tea daily reduced their stroke risk by 70%. Can’t drink five cups a day? Even two cups

daily can reduce your risk by a whopping 46%.

 

Fights Cancer

Tea appears to be good at fighting cancer, especially gastrointestinal tract cancers. Tea is very high in antioxidants which protect our body from cell-damaging free

radicals.

 

Hunger Helper

A series of Swiss studies found that tea can give your metabolism a boost and help you lose weight. Not a lot of weight, but maybe one to two pounds. Scientists suspect that the polyphenols in tea join forces with caffeine and help to unlock the body’s fat-burning process.

 

Magic Medicinal Cure

People who drink five cups of black tea a day for two weeks transform their immune system T-cells into “Hulk cells” that pump out 10 times more cold and flu virus-fighting substances.

 

For my final “From the Kitchen Friday” thought, another quote by Ted Kennedy Watson:  “Seeing the small details requires slowing down a bit and being aware of your surroundings.” I am so glad I am seeing the small details for the first time in a long time, surrounded by beauty and a flavorful cup of tea.

 

~Crazy

 

From the Kitchen Friday: Cookies for Breakfast?

Happy Friday! Now that you have gotten to know me a little more, you know my passion for nutrition and for cookies!  Recently, I had a friend of mine ask if there was such a thing as a healthier cookie (because I guess mine were adding a few inches to the waistline) and of course I said yes!  Combining my passions make me happy, so I decided it was time to share my breakfast cookie. 

Cool has a delicious one too that she will share during a later post, but I thought this was perfect timing with all the buzz about the importance of eating breakfast.

 

Breakfast truly is the most important meal of the day. You need something to kick start your metabolism in the morning, otherwise your calorie burning furnace gets started too late in the day. Many people think they need to have an elaborate meal for breakfast but it doesn’t have to be. It just needs to have balance, meaning you need a good high fiber carbohydrate with a good quality protein. By the way, coffee and/or soda do not count!  However, a nice black cup of coffee compliments my delicious cookies very well, go ahead and have a cup! 

 I bake up a batch once a week to have them ready to go when I am running late. They are also great as a quick snack or when you have a sweet craving.  Who would skip breakfast if they knew they could have cookies?

The Right Start

Get the day off to a great start by making a good breakfast a part of it.  Breakfast is truly the most important meal to eat. 

Studies show kids and adults who eat breakfast are more likely to:

 

§  Concentrate better with problem-solving skills used in reading, writing and math

§  Have healthier body weights

§  Have lower blood cholesterol levels

 

Follow the 3R’s to help yourself make healthy breakfast choices.

 

Rev Up Metabolism

Breakfast simply means to “break-the-fast”.  Your body tends to burn fewer calories as you sleep.  Burn more calories and jump-start your metabolism by eating breakfast.

 

Reach For Protein and Fiber

Smart breakfast choices should include two or three foods groups.  Include protein and fiber in your breakfast to keep you feeling full longer.  Our bodies love carbohydrates.  They are easy to digest and give quick energy.  Proteins take a little longer to digest, therefore providing energy when the carbohydrates are gone.

 

Ready-To-Go In One Minute

Don’t have enough time in the morning to eat breakfast?  Here is a great recipe for a breakfast cookie to start the day!  

 

Blissful Breakfast Cookies

Makes 12 cookies, or 6-2 cookie servings

All You Need:

·         1 c unsweetened applesauce

·         2 large mashed ripe bananas

·         2 tbsp agave syrup

·         ½ c dried mixed berries

·         ½ c sliced almonds

·         1 c fresh strawberries, finely            chopped

·         1 tsp pure vanilla extract

·         2 tsp cinnamon

·         1 scoop of low-sugar vanilla whey protein powder

·         1½ C old fashioned rolled oats(certified gluten free if necessary)

All You Do:

1.      Preheat oven to 375 degrees. Prepare one baking sheet with parchment paper.

2.      In a bowl stir together the applesauce, mashed bananas and agave syrup.

3.      Add in the dried fruit, nuts. fresh fruit and vanilla.

4.      Sprinkle the mixture with cinnamon and protein powder, and then stir in the oats. When combined, drop 12 - ¼ cupfuls on the prepared baking sheet.

5.      Pat the cookies down to the shape and size you like and press all the goodies that may have fallen out of the cookie back so it bakes well.

6.      Place cookies in the oven and bake for 30 minutes till golden, rotating the sheet around half way through baking.

7.      Remove from oven, let sit for 10 minutes on cookie sheet then place cookies on a baking rack to cool completely (about an hour)

8.      Then you are going to bake again, but the place the bottom of the cookie facing up, so you are baking the bottom. Repeat steps 6 and 7.

-Crazy

 

 

Making It Monday: The BEST Buffalo Chicken Burgers

Who doesn't love a good burger?  With Labor Day celebrations just around the corner, I know many of you will be firing up the grill to celebrate our last days of summer, so why not add a different twist to your burger menu for the party?

Why Buffalo Chicken?  Well Buffalo Chicken has all the great components of one of the most tasty burgers you will eat:  meat, cheese and spice. Pure burger bliss and yes, dietitian approved!

Ground chicken:  It is a great tasting and healthier substitute for ground beef and I personally like the taste of it better than ground turkey. Some tips for using ground chicken:  1) It does get a little gooey, please don't overwork it and always coat your pan or grill rack with a little non-stick cooking spray or canola oil to prevent it from sticking. 2) Most ground chicken is >93% lean and it will dry out if cooked to long. Make sure to watch the video to see my trick to keeping the burger moist and delicious! 3) Ground chicken is complimented well by a little seasoning. Use the same seasonings you use for regular burgers and get the same, great flavor. I recommend using half of what you normally do if there is sodium in your seasoning because of the high sodium content of the buffalo sauce we will slather on these burgers. 

Toppings:  When topping this burger use highly flavored, quality toppings. I do like use reduced-fat blue cheese crumbles and blue cheese dressing, less fat but same great taste. I do not skimp on the wing sauce because this really makes the burger. The broccoli slaw has much more flavor and crunch than regular cole slaw, not to mention higher nutrient quality. When choosing your bun, just remember to shoot for a bun around the size of your fist. I would rather have more meat/toppings than extra bread. 

These burgers are great leftover as well, so don't be scared to make a few extra. Just leave the saucy sauce off and add it when you reheat it later. Put this on your list for Labor Day and for any of your favorite upcoming tailgate fiestas!

-Crazy

Buffalo Chicken Burgers

Serves 4 1/4 cup rice vinegar 1/2  tablespoon sugar 8 ounces broccoli slaw (about 4 cups) 1 pound ground Smart Chicken 2 teaspoons McCormick Montreal Steak Seasoning 3 scallions, finely chopped ¼ cup finely chopped celery 1 tablespoon Hy-Vee olive oil ¼ cup Frank’s Red Hot Buffalo Wing Sauce 4  hamburger buns, toasted¼ cup chunky low-fat  blue cheese dressing n medium bowl, whisk together vinegar and sugar. Add broccoli slaw and toss until thoroughly coated. Refrigerate until needed. In large bowl mix together ground chicken, steak seasoning, scallions, and celery. Wet hands, and form into four, 1-inch-thick burger patties. Heat olive oil in a non-stick skillet over medium-high heat. Add burgers and cook for 5 minutes on each side, or until internal temperature is 165° F. Remove burgers and transfer to a plate to rest. Decrease heat to low and add buffalo wing sauce to pan. Return burgers back to sauce in pan, turning to coat both sides, about 1 minute. You can also grill these on medium flame for 5 minutes on each side. Warm sauce on low heat and dip the grilled burgers into the sauce. Place burger on bottom of toasted bun, and top with marinated broccoli slaw. Drizzle with blue cheese dressing and top with hamburger bun top. Adapted from: https://www.cafetecumseh.com/Recipe.aspx?recipe=gluten-free-buffalo-chicken-burgers&type=Entrees

Making It Monday: National Chocolate Chip Cookie Day

Hold up!  When I found out today was National Chocolate Chip Cookie day, I knew this post was perfect for me! I love to make cookies.

 Cookies are my favorite dessert (besides Key Lime Pie). I know we all have our favorite chocolate chip cookie recipe, so I am just going to offer some of my tips for a great cookie.

(I had some help in the kitchen today!) 

So let's get started. First and foremost, the most important ingredient in baking is love. I am serious!  Don't laugh!  I remember baking because I had to versus because I wanted to. The cookies turned out so much better when I wanted to, because I put a lot of love in the cookies I make. I do not bake for just anyone and never bake cookies because I have to. Just a little baking wisdom for ya.  

Now, start up your oven to 350 degrees.   Next you need to start with quality ingredients:

I am a dietitian, but I do not skimp on great ingredients. How do you make a cookie healthier? You make a quality cookie and eat less of them. Done and done! 

I start by creaming real butter and sugar. One of my tricks is to cut back on the sugar by 1/4 for both brown and white. I also recommend setting out your butter for about 30 minutes to an hour before making your cookies. Do not let your butter get too soft though, it may result in very flat cookies. Use unsalted butter so then you know the amount of sodium you put into your cookies. If you use salted butter, you will be unsure of the sodium content.

Add your pure vanilla extra, please please do not use imitation. And I like to use extra of it to add extra sweetness instead of the sugar, about 2 1/2 teaspoons. 

Add each egg seperately and wait until it is mixed thoroughly into the creamed mixture. 

This is how your batter should look so far.   Up next are the dry ingredients...

 

I am a firm believer in measuring out ingredients exactly. Use a knife to get your flour measurements and baking powder measurements exact. I use baking powder because I like a softer cookie. I think baking soda makes a cookie more on the crunchy/crumbly side, so if you're into that..go for it! 

Whisk your dry ingredients together or sift them together. This adds a little air and will also create a lighter cookie. If you like a more dense cookie, skip this step.

Now add the dry ingredients in 4 different steps so it blends well (and so flour does not fly all over the place, yep learned this the hard way).

Now for the chocolate chips. Again, here is where quality counts. Chose a high quality chocolate that has at least 60% cacao. This gives it a richer chocolate flavor and the chips melt in your mouth. Oh and put the whole package in, no need to measure! 

I love parchment paper lined cookie sheets because of 2 reasons: the cookies never stick and I have to use minimal work cleaning up my pans. I do drop cookies because I love the imperfection of a dropped, homemade cookie. When I go to eat a cookie, if it's imperfect, I know it is homemade and most likely made with love. I am very skeptical and don't trust the perfect cookie, it kind of reminds me of the perfect person. They just don't exist! 

After baking the cookies for about 10-12 minutes, slide them off the cookie sheet and let cool on a cooling rack or countertop.

And the best part is breaking them in half and watching the gooey chocolate love in the middle. 

I hope your favorite chocolate chip cookie recipe makes you and the special people you make them for, smile. Little pieces of imperfect heaven....and lots of love.

-Crazy

Chocolate Chip Cookies

All You Need:

10 ounces 60% Cacao Chocolate Chips 
2 sticks of unsalted butter, slightly softened
1/2 cup sugar
1/2 cup brown sugar, packed
2 large eggs
2 1/2 teaspoons vanilla
2 1/4 cups unsifted flour
1 teaspoon baking powder
1/2 teaspoon salt

All You Do:

1. Heat oven to 350 degrees. 

2. Sift flour with baking powder and salt; set aside. 

3. In mixer, cream butter with sugars at medium speed for 2 minutes. 

4. Add eggs and vanilla, one at a time. Mix on low speed until incorporated. 

5. In 4 steps, graduate blend dry mixture into creamed mixture. 

6. Remove bowl from mixer and manually stir in chocolate chips.

7. Drop by tablespoon onto parchment lined cookie sheets. Bake for 10 to 12 minutes or until golden brown. 

Throwing It Out There Thursday: Bruschetta

          

Cool and I have been a little off on our posts these past few weeks and will be for the month of August, so hang in there with us!  Today I am beyond ecstatic to share with you my favorite dish: bruschetta. Ok, so did you know bruschetta is defined as toasted Italian bread dipped in olive oil?  The tomato and basil mixture is just a "side" to the bread. When making bruschetta all you need is toasted bread and the possibilities of what it is served with is endless. I could live off bruschetta, no joke. If it's on the menu, I am ordering it. I make it at least once a week all year around because your sides can be seasonal. Today I am sharing with you my seasonal take and how I am eating my bruschetta this week. 

I start off with simple and fresh ingredients. My twist is using fruit in my tomato mixture.

I chose to dice up ripe plums and nectarines. I just cut the flesh around the pit so I am left with nice and flat pieces of fruit. 

Tomatoes mean summer and heirlooms are so abundant and sweet during this time of year, you must try them. They come in a variety of colors and sizes.

I chose the baby heirlooms because I wanted a variety of color for my bruschetta. 

Once the fruit and tomatoes are diced, I mix them all together. 

Spray the mixture with Hy-Vee Olive Oil Spray or mix with 2 tbsp of olive oil. Course ground salt and pepper to taste. 

Now, fresh mozzarella is a must when making bruschetta. I use the pearls, or marble sized balls of fresh mozzarella. Can't find them, no problem, you can always slice and dice a package of mozzarella. 

Gently mix the mozzarella in with your fruit and tomato mixture. Set aside. (This mixture doesn't keep well, make the right amount for you or your guests to consume that day).

Now comes the bruschetta part. Pre-heat your oven to low broil.  Grab yourself a cookie sheet and a loaf of fresh Italian bread, cutting into 1 1/2" slices.

Make crouton size pieces from each slice. Big or small, it's your choice! 

Spray with olive oil or a nonstick cooking spray and sprinkle with fresh cracked pepper.  Place in over and broil until a soft golden brown, about 3 minutes. 

Here comes my favorite trick again for pretty herb ribbons. Take individual basil leaves and place on top of each other. Roll the leaves together. 

Then chopped the rolled basil to create thin ribbons.  It is bruschetta confetti!!!

Time to make it pretty. I like to use martini glasses for a fun presentation. Place 5-7 croutons in the martini glass.

Top with the fruit and salsa mixture. 

Sprinkle the bruschetta confetti on top.

Then drizzle a pre-made balsamic glaze over all the deliciousness. It looks exactly like chocolate syrup. You can easily find this glaze by the vinegars in the grocery store. 

There you have it!  My bruschetta obsession for the week!  Feel free to use any fruit you have in the house, berries work great with tomatoes too. I love the sweetness of the fruit, tomatoes and glaze blended with the savory flavors from the cheese, cracked pepper and salt. 

You will probably periodically see more of my bruschetta obsessions but make sure to take advantage of this delightful dish during the bounty of produce in the  summer months. 

-Crazy