3 Staples for Last-Minute Healthy Meals

With summer unofficially ending soon, its back to hectic work and school weeks for many. And sometimes it’s challenging to plan out your meals for the entire week. Or you get home late, tired and realize cereal or ordering pizza is the easiest option. black beans macro

We’ve all been there, and I’ve found the best way to avoid this is by keeping a few healthy foods in my kitchen at all times that I can easily make into a more nutritious, cancer-protective meal. My staples aren’t always the same – what I have usually depends on the time of year or recent recipes I’ve tried. Right now, here are three of my staples:

1. Can of no-salt beans (garbanzo or black beans, usually) – Beans are a good source of protein and fiber and low in fat. They are also inexpensive and you don’t have to worry about them spoiling quickly. Use the beans on a salad or in place of meat in something like tacos.

2. Spinach – This is a good source of fiber and cancer-protective carotenoids. The nice thing about this leafy green is that you can eat it in a variety of ways – for instance, you can sauté it with a little olive oil, garlic and lemon juice or you can use it as your greens in a salad. If you find it starting to wilt, just cook it up! Continue reading


Lighten Up Your Summer Barbecues

We’re at the peak of summer barbecue season, which typically involves getting together with friends and family over big food gatherings. I’ve had many patients asking me recently for tips to eat healthier at parties, especially with the 4th of July coming up. The abundance of

© jillchen - Fotolia.com

© jillchen – Fotolia.com

calorie-dense foods poses a constant challenge if you are trying to lose or even maintain your weight.

This 4th of July – and beyond – here are a few ways to host a summer barbecue gathering that is both tasty and cancer-preventive.

The Main Dish: add some color
Instead of the traditional cheeseburgers and hotdogs served with white bread, get creative and add some color to the main dish. I’ve been loving kabobs lately – they are a great way to combine lean protein, vegetables (and even fruit). Here are some ideas:

For protein options try chicken, shrimp, heartier fish — like salmon, tuna or swordfish — or extra firm tofu. Mix up the vegetables: try peppers, onions, cherry tomatoes, zucchini, eggplant or mushrooms. Use pineapple to add a sweet touch.

Thread your skewers, then top with a light marinade. Marinating the skewers adds flavor and helps reduce the carcinogens created when grilling foods. Right now, my favorite is tuna kabobs with onion, red pepper, and peach or pineapple. I marinate the whole skewer with a soy and ginger mix for about an hour then grill. Continue reading


Men’s Health and Weight Loss: Why a Salad is Cool

A few months ago I wrote about some challenges women face when it comes to weight loss – menopause, pleasing your family, and post-partum weight retention. Obesity is linked to cancer, so it’s important to think about how we can all maintain a healthy weight to decrease our cancer risk. With this being National Men’s Health Week, I’d like to focus on ways to overcome some unique challenges I hear from men who are working to lose weight and stay healthy.canstockphoto

1. “There’s usually lots of beer, nachos or other unhealthy foods when I go out with my friends.”

Whether its watching sports or other get togethers, it’s hard to eat healthy when you’re surrounded by indulgences. Distractions like TV make it even harder to pay attention to what (and how much) you’re eating.

Solution: There are a few ways to make a situation like this easier. First, you can eat before you go. If you aren’t hungry, enjoy the event and the company around you without all the eating and drinking. If you want to drink alcohol, make sure to have a tall glass of water before or after a drink. That’s a good way to stay hydrated and just slow down a bit to limit the number of drinks. Another strategy if you’re at a house gathering, bring healthier foods like raw cut veggies and salsa, and drinks like seltzer water.

2. “A salad isn’t cool.”
You might know what the healthier option is, but it’s hard to select the greens if your friends give you a hard time for ordering something healthy. Continue reading