Tag Archive for: fruit

Breast Cancer Awareness

/in /by

October is breast cancer awareness month!

This article from the American Institute of Cancer Research has some nutritional guidance on how to help appetite loss, nausea and vomiting, bowel changes, weight gain, and fatigue while going through chemotherapy, hormone therapy, or other treatments.

 

For appetite loss try eating your most nutritious meal during times of the day when you are most hungry, and possibly taking a short walk before meals to help stimulate appetite. For nausea and vomiting you can tone down the smelly foods by cooking outside on the grill or opening a window. Small, frequent meals can also help with this. With bowel changes, hydration is extremely important and you should be drinking 8 (8oz) glasses of water per day. Focusing on getting dietary fiber from vegetables, fruits, whole grains, and beans will also help.

 

Weight gain is often a concern with hormone therapy. Stay focused on eating plant-based foods and less fast food. Keeping healthy snacks on hand and drinking plenty of water is a great way to not have to stop by a fast food restaurant to grab something quick. Exercising is also key in maintaining a healthy weight. When feeling tired, exercising can help boost energy.

Here are a few healthy snacks you can keep on hand wherever you go!

-Fruit (melon, apple, grapes, berries, cuties), whole grain crackers, string cheese, nut butter, veggies (carrots, celery, peppers, cucumbers, broccoli).

 

 

Link>> https://blog.aicr.org/2018/10/03/nutrition-guidance-during-treatment-for-breast-cancer/?fbclid=IwAR0__mx0hXHLI2W6VUtDkK6CQWacIaf4hr3VzgLBoHGIDAMfJh4U25UV8fM

KM

The Simple Things

/in /by

This blog is a how-to on the simple things that we are expected to be able to do in the kitchen, but sometimes never actually learn how to do! We will learn how to bake chicken breasts, bake veggies, and cook pasta.

First up is baking chicken breasts-

What you will need…

  • 4 skinless, boneless chicken breast halves
  • 2 tbsp olive oil
  • 1 tbsp of your favorite seasoning

Directions:

  1. Preheat oven to 400 degrees F
  2. Rub chicken breasts with olive oil and sprinkle both sides with seasoning of choice. Place chicken on pan. *Tip: Lining the pan with aluminum foil can help cook chicken evenly and make for an easy clean up*
  3. Bake in oven for 10 minutes. Flip chicken and cook until no longer pink in the center and the juices run clear (about 15 more minutes).
  4. Remove chicken from pan, let cool, & enjoy!

*Reminder- One serving of chicken is 3-4oz which is about the size of a deck of cards, so make sure to fill half your plate with veggies and a quarter of your plate with whole grains to help you feel full longer.

Next, we are going to cook some pasta-

What you will need…

  • Water (at least 4 quarts)
  • Large pot
  • Whole Grain pasta
  • Salt (at least 1 tbsp)
  • Colander/strainer
  • Tongs

Directions

  1. Boil water in a large pot & salt water. *Tip- to make sure the pasta does not stick together, use at least 4 quarts of water per every pound of pasta*
  2. Pour pasta into boiling water, and do not break the pasta.
  3. Stir the pasta.
  4. Follow the cooking time provided on the package, but always taste pasta before draining. Pasta should be a little chewy.
  5. Drain the pasta; if serving hot, add sauce right away; if serving cold pasta salad, run noodles under cold water to stop the cooking.

Sauce: If you are adding some sort of sauce to your pasta, cook on low-medium heat in saucepan on the stove-top until it begins to bubble, then remove from heat and add to noodles.

Last but definitely not least, baked veggies-

What you will need…

  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 4 cloves garlic, minced (optional)
  • Salt & pepper to taste
  • Your choice of vegetables! Here are some examples: broccoli, mushrooms, butternut squash, zucchini, yellow squash, bell peppers, onions, tomatoes, green beans, sweet potatoes.

Directions:

  1. Preheat oven to 400 degrees F. and lightly oil baking sheet.
  2. Place vegetables in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic, salt & pepper. Gently toss to combine.
  3. Place into oven and bake for 15-18 minutes, or until tender.
  4. Serve immediately.

That’s it! You just learned how to make a simple and healthy meal for yourself and your family. Make sure to have some fruit for dessert to complete your plate. Let us know if you have any questions or would like for us to blog about your favorite meal!

 

KM