Mushrooms

Mushrooms are one of the most powerful cancer-fighting foods available to us.  If you have been following this blog for awhile, you've heard me talk about Dr. Joel Fuhrman, an incredible food-medicine pioneer who likes to talk about GOMBBS, an acronym to help us remember the best cancer-fighting foods:

• Greens
• Onions
• Mushrooms
• Berries
• Beans
• Seeds

Mushrooms are an integral part of the human immune system.  Eating mushrooms every day reduces your risk of breast cancer (as one example) by 64%.  They stop many cancers from metastasizing. They are full of natural angiogenesis inhibitors, and phytochemicals, which fight cancer.  They are full of many minerals, including copper, potassium, zinc, B vitamins and more.  Some mushrooms (shiitake, maitake and reishi) even are good sources of protein, iron, and vitamin C. 

In many cultures, mushrooms are considered a sign of longevity, because they have so many health-promoting properties.   They are also used medicinally for cancers and other ailments through Chinese Medicine Doctors.  

The best mushroom is a mix of mushrooms! Even button mushrooms have healing properties. Some days have shiitake, some days portobello, some reishi or oyster...try them all. 

It is super easy to sauté any mix of mushrooms in olive oil with a clove of minced garlic.  Here's another delicious, quick and easy way to prepare mushrooms as a main course alongside a soup and salad.

Pan-Seared Portobellos

Adapted from The Cancer Survivor’s Guide

(Serves 2)

• 4 large portobello mushrooms
• 2 Tbsp. water
• 2 Tbsp. tamari
• 1 Tbsp. balsamic vinegar
• 2 garlic cloves, minced
• ½ tsp. dried oregano

Clean the mushrooms and cut off stems.  Combine all other ingredients in a small bowl and then put in a large heated skillet.  When it bubbles, add mushrooms, top down.  Lower to medium and cover.  Cook for 3 minutes. Flip mushrooms, add a few more Tbsp. water if necessary, and cover again, cooking for about 5 minutes longer. Serve hot.

Just writing this blog made me forage into my fridge to find some mushrooms to saute. They are delicious!

Amazing Anticancer Foods

The power of food is so exciting to me.  Way back when our mothers made us, but now, what we put into our bodies every day becomes our new cells, our thoughts, our actions.  We have the wonderful benefit daily of having a choice to put food into our bodies that will positively affect how we operate!

In terms of cancer, and cancer prevention, there are some real winning food choices we can make.  As I've discussed in this blog before, all "real" foods have unique properties, so variety is key, but there are some stand-outs.

Ginger is a big one.  There are studies that have shown ovarian cancer cells that come into contact with ginger disappear on contact.  The aloe plant is another.  You can buy big jugs of aloe at Whole Foods and can add them to smoothies.  Lemon and tangerine peels are also powerful cancer-fighters.  A way to eat these is to either juice them, or to throw cut-up whole lemons or tangerines into smoothies.  They can be bitter, but it is an acquired taste, and it's nothing some raw honey can't fix!

Sprouts are also tremendous anti-cancer foods.  All that energy and all those enzymes that are packed into those tiny new shoots of a plant can do wonders in your body.  Toss them into salads or eat them straight with a delicious dressing on top.  You can also throw them into your juicer along with your other vegetables.

I have talked on this blog before about Dr. Joel Fuhrman and his anti-inflammatory foods. He uses the GOMBBS acronym (Greens, Onions, Mushrooms, Berries, Beans, and Seeds.) There are over 200 studies showing that people with diets high in dark green leafy vegetables have 60% reduced chance of developing cancer. Dark green leafy veggies have also shown to shrink and in some cases even eliminate existing cancers.  Eating mushrooms every day (a variety of them) reduces your rate of developing breast cancer by 70%.  Mushrooms are one of the foods that have proven to be more effective cooked than raw.

This recipe incorporates lots of good cancer-fighting foods.  It's easy to make and keep in the fridge for several days, so that you can add it to your lunch or dinner at a moment's notice!

Most Delicious Massaged Kale Salad

This is a variation on massaged kale salad that I've posted before.  My friend Elin gave me the original recipe for massaged kale.

1. Take a bunch of kale, chop it into strips, sprinkle it with sea salt, drizzle on olive oil, and massage with your hands for 3-4 minutes until the kale is soft and tender. Set aside in a large bowl.
2. Make a honey ginger dressing: Mix together in a blender 1/2 cup extra virgin olive oil, 1/2 an inch ginger chopped with skin peeled off, 1/2 Tbsp. raw honey, the juice from 1/2 an orange, and 1/4 tsp. salt.  Blend until smooth. Pour over the kale and mix well.
3. Toss in an abundance of slivered almonds, raisins, unsweetened large coconut flakes, chopped apple, and pumpkin seeds.  Mix well.  Savor it!

* Kale is an excellent source of vitamin C, B6, carotenes, manganese, and fiber.  It also contains many minerals including copper, iron and calcium.  It's high phosphorous content has been proven to help prevent osteoporosis, and it has some of the highest anticancer properties of any food.
**Coconut is an excellent source of healthy medium-chain saturated fats.  It contains selenium and zinc, as well as manganese, copper, and even protein.  It increases the healthy HDL cholesterol, and provides the body with lauric acid, which is antiviral and antibacterial.  It protects against heart disease and promotes weight loss.
***Pepitas--or, pumpkin seeds--contain vitamins B1, B2, protein, vitamin A, and also contain healthy minerals like iron, zinc, copper, magnesium, and phosphorous.

What to do when you find out someone you love has cancer.

It is the news you least want to hear: that someone you love has cancer.  Let's admit it, there's nothing good about it.  It is important, however, to remember that every situation is different, every person is different, every cancer is different, and so many things can be done.  People are curing their own cancers through holistic methods.  Doctors are sending millions of cancers into remission via "traditional" methods.  And miracles do happen, even in the most dire of situations.

People have asked me: what should I do when I get this news?  I thought I would share a bit about what might be helpful to do, early on.

1. Take stock of the situation.  Is there going to be surgery involved?  Chemotherapy?  Radiation?  Should you be making adjustments right away to prepare the house if en elderly parent is getting surgery?  You may need to get a lower bed.   Perhaps you can make her bedroom more temporarily "livable," by putting a comfy chair in the bedroom, adding an instant teapot and making a little tea station, or keeping a pitcher of water and a glass on the bedside table.  You may need to move a bed downstairs.  If she is going to have to get chemo, can you work out a schedule to have someone drive her?  There are going to be a series of doctor's appointments.  Can you get a number of them on the calendar early, so that you can get a picture of what the next few months will hold?

2. Make some small nutritional changes right away.  I have written a lot about how making dramatic changes is not effective for most people, because most people have their likes and dislikes and can be set in their ways a bit.  Start off by simply adding more greens.  Think about ways to add greens into every meal.  Add spinach into their rice & beans, introduce green smoothies, think of having 2-3 vegetable & fruit sides with dinner instead of 1.

3. Buy a copy of "One Bite at a Time" by Rebecca Katz.  She has a number of cookbooks directed towards cancer survivors, and they are all great.  They are delicious, accessible, and healthy recipes.  They give you an idea of what foods are cancer fighters, and give you a good place to start nutritionally.

4. Keep a log book.  Have a book handy where you can write EVERYTHING down.   Who came by to check in.  Who offered to help.  What friends delivered food.  What your loved-ones reaction was to a new medication.  What the doctors reported at the hospital.  This log will be invaluable to you.  A lot of things can be a blur when you are helping someone through a crisis.  Your sibling may arrive at the hospital later in the day than you, and can refer to the log book to get the latest info.

5. Make a list of things friends can do to help.  You can keep the list in the log book!  Then when somebody calls and asks what they can do, you can refer to the list and say "His dry cleaning needs to be picked up!" or "We're out of eggs if you can grab some next time you're at the grocery."

6. Ask somebody to coordinate meals.  A prepared meal arriving at the door is one of the most wonderful things that can happen to someone in a cancer crisis.  The last thing they can think about is food, but it is often the most important thing!  In most cases you do not want meals delivered every day, because that can be too much. Having someone coordinate food delivery is really helpful.  They can give people the patients food preferences and allergies, tell them what time/place to deliver the food, let them know how to pick up their dish afterwards.  This takes a huge burden off the patient and his/her caregiver.  There are some great services out there that can help with this.  Meal Train is one.  Sign up Genius is another.  If people are really thoughtful, they will occasionally include the primary caregiver in the food delivery, too.  The caregiver is not thinking about feeding her immediate family, and arriving home to an empty refrigerator can be the cause of lots of tears and frustration.   Making a meal for someone who is helping somebody through cancer is a deeply wonderful thing!

7. Look into alternatives & holistic treatments.  See what is available in your area.  Be open to them.  If you are interested/willing in trying alternative treatments, it doesn't mean you have to abandon the traditional methods (in #1) right away.  Some can be done in conjunction with one another.  Many are nutritional and can make a tremendous difference whether or not you choose to do chemotherapy.

8. Have hope.  Countless studies have shown that having hope is an incredibly powerful thing.  A positive attitude will make you heal faster.  Your mind asks your body to stand up and start walking, why can't it ask your cancer to start disappearing?  Try to create a positive environment that is happy, low stress, and hopeful.  It will make a difference.

Mushroom White Bean Sauté

Ample amount of olive oil

1 package sliced mushrooms

½ a red onion

Sea salt

1 can white beans (or 1 cup of soaked and cooked white beans)

1 clove garlic, minced

Serve over cooked quinoa, or salad greens.

1 cup cooked quinoa (optional) or salad greens (optional)

Dressing for the salad or quinoa 

1.     Liberally pour olive oil in a frying pan and sauté one package of sliced mushrooms, along with half a diced red onion. Salt well.  Once they are soft and browned (after maybe 10 min.) add your beans, followed by the minced clove of garlic. Stir until fragrant and flavors have melded (about 2 min.)  Add more olive oil and salt, until seasoned to your liking.

2.     Pour over salad greens with dressing (or quinoa seasoned with a dressing) and enjoy! 

Taking Care of Yourself

If you are reading this because you are helping someone you love through cancer, I ask you this:
How many times have you been in a meeting or in yoga (God forbid!) when you find yourself checking your cell phone every 6 minutes to see if the person taking your cancer patient to chemotherapy has tried to check in with you?  You're finally giving yourself a break, you're back at work, or taking an hour to exercise and have some zen, but all you can think about is your cancer patient.

These are the moments when I think....Self-Care is needed!

It is ok to take a moment only for yourself.  In fact, it is more than ok; it is essential.  One of my favorite quotes, by Anne Morrow Lindbergh from "Gift From the Sea" has resonated with me for more than 20 years:

"When one is out of touch with oneself, one cannot touch others."

When you take time out for yourself, you are able to be more helpful, more organized, more in touch.  It will help the rest of your family as well; you can be more present for them.  But most importantly, YOU deserve it.  Make yourself healthy. And happy.  Do what you love.  The ripple effect of this will be noticed by all around you.

Here are my suggestions (and I promise they will only take 3 minutes!):

1. Make a list of 15-30 minute activities that relax you and ground you (i.e. taking a walk, soaking in a bath, meditating, sipping tea by the fire...)
2. Make a list of 1-2 hour activities you long for (going to a movie, taking a dance class, getting a massage, eating out with a friend...)
3. Make a goal for yourself of accomplishing on short activity EVERY DAY for yourself, and one long one every weekend.
4. Communicate with your family!  Let them know you need the time off. When you are done, you will be more present for them.

The recipe for today is one that I think is perfect for self-care.  It is a one-dish meal.  It will be good for you, and for your cancer figher!  It is cozy, relaxing, and good for leftovers, leaving more time for...YOU!

This really can be served as a one-dish meal. Tonight we had it with raw veggies, too: avocado and sweet bell pepper.

Farro with Cauliflower, Hazelnuts, Mushrooms & Kale

1 cup Farro (a grain, similar to brown rice)

1/2 head of cauliflower

large handful of mushrooms (any kind)

3 kale leaves

1/2 cup hazelnuts

1/4 cup coconut flakes (unsweetened; larger flakes work best)

1/2 cup olive oil (divided between roasting and seasoning)

sea salt

1. Prepare farro: soak 1 cup of farro in water while you boil 1 1/2 cups water in a saucepan.  Drain farro, and cook for 20 minutes, covering & turning to a simmer.

2. Prepare roasted veggies: On a baking sheet lined with parchment, put cauliflower, kale, mushrooms. Drizzle with olive oil and sea salt. Roast for 15-20 minutes in a 400 degree oven. 

3. Toast on a small baking sheet chopped hazelnuts and large-flaked coconut.

4. Combine all ingredients in a bowl.

5. Toss with a generous serving (at least 1/4 cup) olive oil and sea salt. Taste, adjust seasonings, and enjoy!

The toasted hazelnuts and coconut flakes.

The olive-oil drizzled roasted cauliflower, mushrooms and kale.

*All recipes unless attributed otherwise are (c) Christy Halvorson Ross.*

Approaching Someone with Cancer

My mom asked me to write this entry, because it is a recurring issue for people fighting cancer.

It is an inevitability....you find out someone you know has cancer, and you want to express your support and ask them how they are doing.  Undoubtedly, your intentions are kind, thoughtful, and sympathetic.  It is important to remember, however, that cancer, like any issue with one's body, is a very private matter.

There are a number of people, such as close friends or family, that you would run right up to and ask how they are doing.  Many people who have just gotten this news about their health reach out to others immediately.  They send emails.  They blog.  They tell you all their ups and downs when you run into them at the farmer's market.

Others, however, don't want to talk about it one little bit.  And that is their right, their deserved privacy.

It is a good idea to find out if you can, from someone close to the person, whether they are open about it, or private.  If they are private, you can give them an extra big hug and say, "I have been thinking about you a lot and sending you a lot of love."  Or "I heard from your son what you are going through and I just wanted you to know that I am sending you lots of get-well-quickly vibes."  In this case, statements are better than questions.  If someone asks my mom a question about her health, she says "Fine" in a way that makes you wonder if you had actually said, "I'm going to torture you here for a little while, and there's nothing you can do about it."

If you want to reach out to this person, you can offer help through a letter, or through someone close to them.  You can arrange meals through this confidante, as well.  It will still be incredibly meaningful to the person dealing with the disease, but they will feel like their boundaries were kept intact.

For someone more open about their cancer, you can approach them with equal openness: "I have heard what you are going through and I would love to be helpful.  What can I do?  I hope you have felt alright through your treatments."  If they want to elaborate about their health, you have given them an opening.  If they don't, you haven't asked a question that puts them on the spot.  They may add you to their email list.  They may need an ear.  Chances are they will let you know how you can help.

I like the following recipe for this blog, because it is both bold and snuggled-in at the same time.  It is also delicious.  A perfect, tiny, nutrition-filled meal for someone with a tiny appetite, or a great appetizer for someone throwing a party.

Veggie Mushroom Cozy

24 white mushroom caps, with stems cut-out
1 celery stalk
1 carrot
1 fresh roma tomatoes
1/4 fennel bulb
1/2 cup white beans
olive oil for roasting

Vinaigrette

In a small jar place:
1 part balsamic vinegar
a squeeze of yellow mustard
a big squeeze of honey
a pinch of sea salt
1 clove or garlic, minced
-Put the lid on and SHAKE until combined.
-Then add:
2 parts good olive oil
-SHAKE again until well combined

1. Preheat oven to 400 degrees and line a baking sheet with parchment paper
2. Drizzle & rub olive oil over the mushroom caps (with stems cut out), sprinkle with salt, and roast them, open side up, in the oven for 12 minutes.
3. Meanwhile, very finely dice the celery, carrot, tomatoes, and fennel.
4. Mix in a large bowl with the white beans and vinaigrette.  Stir well.
5. Once the mushrooms are golden and cooked, stuff each one with the mixture and serve!

If you have leftover veggie mixture, either have it tomorrow for a salad at lunch, or make additional mushrooms!

***Did you know that mushrooms are one of the top-six cancer-fighting foods?  There is a great acronym in nutrition that refers to the best cancer-fighting diet: GOMBBS (Greens, Onions, Mushrooms,  Berries, Beans, and Seeds.)

Mushrooms are an important part of the human immune system.  They stop cancer from metastasizing.  If you ate mushrooms every day you would reduce your risk of breast cancer by 64%.  And that's any type of mushroom: button, oyster, shiitake, although a mix is best.  All mushrooms contain poly-saccharide and beta-glucan components which are anti-cancer properties.  They are also an excellent source of phytochemicals, B-vitamins, zinc, and many needed-minerals.

The Glory of Dark Leafy Greens!

I spent my weekend in New York at a nutrition conference, listening to renowned doctors and researchers talking about health, food, and wellness, and the resounding message was simple: we should all be eating vastly more dark leafy greens.

Dark leafy greens are the most missing ingredient in the western diet, and they are the food with the highest nutritional value. Unveiling a recent in-depth study on the nutrient value of foods per calorie, Dr. Joel Fuhrman revealed that greens such as kale and swiss chard rate 100 on a nutrient-to-calorie scale, while fruits are at 45, and refined grains, such as pasta, are a 2.

Our bodies are designed to combat disease, not permit disease. Eating green vegetables repairs DNA and lowers the risk of cancer. In fact, studies have shown that if you eat dark green leafy vegetables, mushrooms (any variety, including white button) and green tea EVERY day, you reduce your risk of breast cancer by 89%. Add in onions, berries, beans, and seeds, and you have achieved the most across the board cancer-fighting diet. 

If they are cancer-fighting, that means they are also cancer COMBATTING for your cancer patient. From the cabbage family, leafy greens increase antioxidant defense mechanisms in the body, and improve the body's ability to detoxify and eliminate harmful chemicals and hormones. Good for fighting cancer, and for fighting your chemo, too!

Today, a few simple ideas, and a recipe, for how to add more dark green leafy vegetables to your diet every day.

-Here's a great way to eat kale raw. Cut it into a chiffonade or thin slices, pour over a little olive oil and a sprinkle of sea salt, and massage for a minute. It turns the kale soft and delicate, and makes it much more delicious raw!

Add a few sprouts and dressing, and, voila! Delicious health on a plate!

-Take your massaged kale, sprinkle with a little dressing, and serve it under a bed of eggs for breakfast.

-Add your massaged kale to a salad with mixed greens, spinach, romaine.

-Throw your massaged kale into a bean salad, or a frittata.

-Another idea, for the un-massaged version: green smoothies galore! See the green smoothie recipe from the first blog (August 2011)

A delicious, green & musroomy recipe, from "Appetite for Reduction" by Isa Chandra-Moscowitz.

Garlicky Mushrooms & Kale

1 tsp. olive oil

6 cloves garlic, minced

1/4 tsp. sea salt

8 ounces ANY mushroom (crimini & button are both good)

1 pound kale, course stems removed, leaves sliced or torn

a few pinches of pepper

-Preheat a large skillet over medium heat.

-Sauté garlic in olive oil, 2 min.

-Add mushrooms and sprinkle on salt, cook 5-7 min, stirring often.

-Add kale and pepper, sauté for 10 more min. Add splashed of water if pan is too dry.

-Enjoy immediately!