COOKBOOK - This Is Living With Cancer

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COOKBOOKwith Information aboutUrologic Cancers

UrologicCancersCancer is the result of abnormal cellgrowth, which takes over the body’snormal cell function, making it harderfor the body to work the way it should.Urologic cancers affect the organs andstructures of the male and female urinarysystem and the male reproductive system.Each year nearly 400,000 people in theUnited States are told they have a urologiccancer. Common types of urologic cancersinclude: Bladder Cancer often starts in the liningof the bladder. In the United States, itis the fourth most common cancer inmen. Each year, there are more than81,000 new cases diagnosed in menand women. K idney Cancer is one of the top 10common cancers in the United States,with more than 70,000 new casesdiagnosed each year. More men thanwomen are diagnosed with kidneycancer. P rostate Cancer is the second mostcommon cancer in men in the UnitedStates. About 1 in 9 men will bediagnosed with prostate cancer duringtheir lifetime. Prostate cancer is morelikely to develop in older men and inAfrican American men. T esticular Cancer is often diagnosed inyoung and middle-aged men. Each year,there are more than 9,000 new casesdiagnosed in the United States; as such,it is not a common form of cancer.

NOTE: The Urology Care Foundation believes the information containedin this book is for educational and informational use only. The contentsof this book are not intended to be a substitute for individualized,professional medical advice, diagnosis or treatment. Information in thispublication is as authoritative and accurate as is reasonably possibleand the sources of information used in preparation are reliable, but noassurance or warranty of completeness or accuracy is intended or given,and all warranties of any kind are disclaimed. The Foundation has nopreference or bias concerning any specific tests, products, procedures,opinions or other information mentioned herein. As your trustedresource for urologic patient education, the Urology Care Foundation,as well as the American Urological Association, is committed tomaintaining transparency and ensuring the content contained withinthis publication is valid, fair, balanced and free of commercial bias.Thank YouThe Urology Care Foundation is honored to have workedwith so many caring and talented people to create thiscookbook. Eternal gratitude is expressed to all who havecontributed to this educational cookbook to includeurologists, dietitians and staff. A sincere thank you isextended to the seven celebrity chefs who so graciouslyshared recipes for use in Living Healthy Cookbook withInformation about Urologic Cancers.Nutrition and CancerWhile each person and each cancer diagnosis is unique,general guidance before, during and after treatmentincludes eating nutritious foods to help focus on healthyhabits. When you are healthy, eating enough food maynot be a problem. But when you are dealing with cancerand treatment, this may be harder to do.Chemotherapy, surgery, radiation therapy and othercancer treatments may take a toll on the body. They mayaffect taste, smell, appetite, how much food is eaten andthe ability to absorb nutrients from food.This cookbook is designed to help you think about whatyou eat and to help you select meals while you or someoneyou love is dealing with cancer. Talk with your physician orcare team about cancer treatment, as well as about whatto eat during cancer treatment. They may refer you to adietitian who can help you with your diet and to choosefoods and drinks during and after treatment.-1-

Living Healthy BasicsA plan for healthy living can help support you in making healthy behaviors apart of your life. If you need, start small and build from there. Reach out toyour care team. They can also help you develop a plan.Here are some living healthy basics you can apply:Stay HydratedYour body needs a certain amount of liquid tofunction well. This is called hydration. Water,fruits, vegetables, smoothies, some soups,decaffeinated tea and unsweetened drinks aresome examples for how to keep hydrated.Eat HealthyFood provides your body with energy to function.When choosing foods, try reaching for wholefruits, vegetables, legumes (like peas or beans)and other low-calorie options. Consider eatingwhole grains instead of refined grains. Forexample, choose whole-grain bread, pasta andcereal instead of refined foods like pastries, whiterice or sugary cereals.Commit to ExerciseA doctor-approved workout may strengthen yourbody, improve your hormone levels and the wayyour immune systems works. Even a little exerciseto keep active may make a difference.Stop Tobacco UseTobacco can cause cancer. There are benefits tostopping tobacco use at any age. Talk to yourhealth care provider if you are having troublequitting the use of tobacco.-2-

InsideGroceriesShopping . . . . . . . . . . . . . . . . 4Nutrition Labels. . . . . . . . . . . . 5TipsUseful Tips . . . . . . . . . . . . . . . 6Travel Tips. . . . . . . . . . . . . . . . 7RecipesDrinks. . . . . . . . . . . . . . . . . . . 9Breakfast. . . . . . . . . . . . . . . . . 17Soups. . . . . . . . . . . . . . . . . . . 29Main Meals. . . . . . . . . . . . . . . 41Sides. . . . . . . . . . . . . . . . . . . . 53

ShoppingGrocery shopping may feel less intimidating when youhave a shopping strategy.With some planning, shopping for healthy foods can become a simple task and healthyhabit. You may decide to try some new foods as part of the recipes in this cookbook orperhaps you would like to try eating a new type of fish or some whole grains.Plan AheadHaving a shopping plan can help ensure you have the food you need to make a recipeor to get through until your next shopping trip. A good list may help if you are trying tospend less time in the market.Here are a few tips that may help when you set out on your next grocery trip. Look over any recipes you plan to prepare so you buy the ingredients you need. Make a grocery list with needed recipe items and healthy snack items. Keep your list in a convenient place so it’s easy to add items when they come to mind. Group items into categories, such as produce, dairy or frozen foods. If you know the store, arrange the list so it follows the store’s layout. Invite family or friends to go for you or with you to the market. Eat a small, healthy snack before going to the market. Allow yourself more time than usual for shopping. Think about shopping during less busy times of the day or days of the week. Carefully read product nutrition labels. At grocery checkout, ask for bags to be packed so they are not too heavy or ask forassistance. As another option, many grocery stores now have online stores. You can create,save and update an online shopping list and then have the store deliver your order.There is often a delivery fee.-4-

Nutrition LabelsLearn what to look for on the label.The US Food and Drug Administration (FDA) requires food companies to providecertain information in Nutrition Facts labels – which are the labels printed on foodpackages. Nutrition labels can be filled with useful clues. When you eat somethingfrom a box, bag or fast food restaurant, look for options with less sugar, salt andcalories. You can make better choices by reading the label.Alwaysread theserving sizes.% DailyValueDetails oncalories andnutrients.-5-

TipsUseful TipsGoing through cancer treatment maycause various side effects. Below aresome helpful tips to consider, but it isimportant to discuss any side effects withyour health care team.Nausea Eat meals slowly and sit quietly aftermeals to help you feel settled. Eat small portions several times a dayso you always have a small amount offood in your body. Sip liquids during the day. You mayprefer cold and clear liquids, such aswater, ginger ale, decaffeinated tea,apple juice or broth.popsicles, clear gelatin and weak,decaffeinated tea. Try to limit acidic drinks, such astomato juice, citrus juices and fizzysoft drinks. Once diarrhea starts to improve,try eating small amounts of foodsthat are easy to digest. Try for a“BRATY” diet to include foods suchas Bananas, Rice, Applesauce, dryToast and Yogurt. Other food choicesinclude mashed potatoes and low-fatcottage cheese. It may also be helpful to eat anddrink high-sodium (salt) items suchas broths, sports drinks, crackers andpretzels.Constipation Drink more fluids.Dehydration If it is okay with your care team,try eating high-fiber foods likewhole-grain breads and cereals,fruits, vegetables, brown rice,beans, quinoa and other grains. Keep drinks close to you so theyare easy to enjoy. Aim to take sipsthroughout the day. Set alarms or pop-ups on yoursmartphone to remind you to take asip about every hour. Exercise may be helpfulDiarrhea Enjoy fluid-filled foods like melon,plums, lettuce, cucumber or soups.Or suck ice chips to relieve a drymouth. When diarrhea starts, or it feels as ifit’s going to start, try a diet of clearliquids to include water, apple juice,peach or apricot nectar, clear broth,-6-

Travel TipsWhen you travel, it’s best to be prepared– even when it comes to eating. Here aresome food tips for when you are on theroad. Plan ahead. Pack healthy snacksfor long trips or doctor visits. Trypacking a small cooler with hummusand vegetables or apples and peanutbutter. Or keep it simple withwhole-grain crackers or trail mix. Fast food. Sometimes you just haveto stop for a quick bite. When youeat out, try to choose salads or grilleditems instead of fried foods. Grocery shop. Grocery shoppingcan help when you are away fromhome. Look for low-fat preparedmeals, salads or rotisserie chickenoptions.-7-

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DrinksYour goal should be to drink enough fluids each dayto stay hydrated. Liquids, such as water, are importantto cell function, transporting nutrients and oxygen andprotecting organs and tissues. Cancer treatment sideeffects such as nausea, vomiting or loose stools cancontribute to your body losing fluids. Staying hydratedcan help replenish the fluids lost as a result of theseside effects.-9-

Chilled MintyGreen TeaTotal: 15 mPrep: 5 mServes: 636 calories, 0 g fat, 5 mg sodium, 9 g carbohydrates, 0 g fiber, 0 g protein, 18 mgcalcium, 1 mg iron, 29 mg potassium, 3 mg vitamin CChilled decaffeinated green tea is a drink you can make at home to help you stayhydrated. The mint serves as a soothing herb.Ingredients4 cups boiling water 2 cups cold water2 cups of ice4 green decaffeinated tea bags1 lemon, sliced for serving2 sprigs of fresh mintOptional: 3 tablespoons of honey1. Boil 4 cups of water in a saucepan or the microwave. Add tea bags and mintsprigs. Let the tea soak for up to 10 minutes.2. Remove the tea bags and mint.3. To ice the tea, put it in a pitcher and add 2 cups of ice and 2 cups of cold water.Serve with lemon slices or more mint. If you like warm tea, simply heat it upagain and enjoy.-10-

Hot Spiced Green TeaTotal: 10 mPrep: 5 mServes: 240 calories, 0 g fat, 3 mg sodium, 11 g carbohydrates, 0 g fiber, 1 g protein, 10 mgcalcium, 1 mg iron, 44 mg potassium, 5 mg vitamin CFor a soothing and balanced recipe, try this with added ginger, lemon and spices. It iswarm and comforting for any time of the day.Ingredients1 cinnamon stick¼ teaspoon fresh ginger, minced2 cardamom pods (or 2 allspice seeds)½ of a lemon (juice and rind)2 cups boiling waterOptional: 1 tablespoon or less of honey2 green decaffeinated tea bags1. In a bowl or saucepan, boil everything together for 2-4 minutes.2. Strain out the spices, lemon and tea bags. If preferred, stir in a small amount of honey.3. Enjoy warm. You can also keep it in the refrigerator or pour it over ice for a cool drink.-11-

Tropical SmoothieTotal: 5 mPrep: 5 mServes: 3275 calories, 17 g fat, 24 mg sodium, 34 g carbohydrates, 4 g fiber, 3 g protein, 56 mgcalcium, 3 mg iron, 603 mg potassium, 74 mg vitamin CThis cool drink offers a fresh taste from mango, pineapple and banana. Plus, avegetable can be added into the day through the carrots! It may be a choice if you arenot feeling hungry, but need calories.Ingredients1 orange, peeled and separated1 cup pineapple chunks (fresh or frozen)1 banana, peeled and sliced (fresh orfrozen)½ cup carrots, cut into smaller chunks1 cup coconut milk (or almond milk)1 cup mango chunks (fresh or frozen)Optional: 1 teaspoon chia seeds orground flax seed, one probiotic tablet(opened and sprinkled into the mixture)or shaved coconut1. Blend all ingredients in a blender until smooth. Add a touch of water if it is toothick. Try serving with a little umbrella, just for fun!-12-

Cocoa Peanut ButterSmoothieTotal: 5 mPrep: 5 mServes: 2253 calories, 7 g fat, 131 mg sodium, 42 g carbohydrates, 5 g fiber, 13 g protein, 280mg calcium, 2 mg iron, 684 mg potassium, 10 mg vitamin CProtein shakes may be a quick way to get protein and calories. Recipes like this canhelp you avoid overly processed and sweetened drinks from a coffee shop. Speaking ofcoffee, you can add decaffeinated coffee to give this drink a creamy mocha flavor.Ingredients1 banana, peeled and sliced (fresh orfrozen)¾ cup almond milk3 tablespoons unsweetened cocoapowder (if you only have sweetenedcocoa, use less honey)1 tablespoon peanut butter6 ounces plain Greek yogurt (or ½ anavocado will also work)1 tablespoon honeyOptional: ¼ cup of decaffeinated coffeefor a rich mocha flavor1. Blend all ingredients in a blender until smooth. Serve.-13-

Blueberry BreakfastSmoothie (with a secret)Total: 5 mPrep: 5 mServes: 2170 calories, 3 g fat, 92 mg sodium, 30 g carbohydrates, 4 g fiber, 8 g protein, 246 mgcalcium, 2 mg iron, 317 mg potassium, 10 mg vitamin CThe berries in this delicious breakfast smoothie hide the fact that it also contains highfiber grains and vitamin-rich greens. It is a delicious option any time of the day.Ingredients1 cup blueberries (fresh or frozen)3 tablespoons of old-fashioned oats¹/³ cup plain or vanilla Greek yogurt (or anondairy yogurt of your choice)1 cup fresh spinach (or ½ cup frozenspinach)¾ cup of a nut milkOptional: ¹/8 teaspoon cinnamon1. Blend all ingredients in a blender until smooth. Serve.-14-

Fruity Ice PopsTotal: 8 hPrep: 5 mServes: 629 calories, 0 g fat, 1 g sodium, 8 g carbohydrates, 1 g fiber, 0 g protein, 5 mgcalcium, 1 mg iron, 75 mg potassium, 7 mg vitamin CSome cancer treatment side effects may make it hard to eat, but frozen fruit pops mayhelp when you want to cool your mouth. Mix this recipe up by using other favoritefruits.Ingredients2 cups watermelon, chopped½ cup blueberries2½ tablespoons fresh squeezedlime juiceOptional: 1-2 teaspoons honey1. Mix the watermelon, lime juice and honey in a food processor or blender tomake a smooth paste.2. Use an ice tray, small paper cup or ice pop tray to place 1-2 blueberries in eachsection and pour the watermelon mixture around the berries.3. Add a toothpick or popsicle stick to each ice pop. Freeze and enjoy.Save leftovers.If you have leftover smoothie, freeze it for later. It can serve as a frozenfruit pop or you can warm it in the microwave for a few seconds to remix anddrink later.-15-

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BreakfastHere are some breakfast tips to help you kick off your day. tart with water. Begin your day with a tallSglass of water to help you stay hydrated. F ruits and vegetables. Strive to eat fruits andvegetables daily. Fresh fruits are a simple breakfastbasic that can add vitamins and fiber to yourdiet. Looking for ways to include vegetablesat breakfast? Consider adding spinach to youromelet or blending carrots into your smoothie.-17-

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Breakfast BurritoTotal: 10 mPrep: 10 mServes: 1209 calories, 13 g fat, 283 mg sodium, 26 g carbohydrates, 6 g fiber, 11 g protein,163 mg calcium, 2 mg iron, 465 mg potassium, 31 vitamin CStart your day with a breakfast wrapped in a whole wheat tortilla! This proteinpacked burrito uses spinach and tomatoes to help you get a tasty start to yourroutine.Ingredients1 teaspoon olive oil½ cup tomato, chopped1 cup fresh spinach or kale1 egg¼ cup red onion, chopped1 whole wheat tortilla1. Heat oil in a small skillet. Saute onions, add spinach or kale and tomatoes. Cookuntil the onions are clear or the leaves are bright green.2. In a bowl, whisk together one egg. Pour the egg into the skillet with the vegetables.Scramble together until cooked.3. Spoon mixture into a whole wheat tortilla. Fold the bottom up, then fold the twosides toward the middle and then roll to create your burrito. Serve with fresh berries.Add a pop of flavor.Serve with this quick salsa: 3 medium tomatoes diced ½ medium redonion, chopped 1 small jalapeño, chopped (remove seeds) juice from ½of a lime ½ cup cilantro, chopped. Pulse all ingredients in a food processorand chill before serving. Yum!-19-

Avocado ToastTotal: 10 mPrep: 10 mServes: 2281 calories, 17 g fat, 164 mg sodium, 29 g carbohydrates, 11 g fiber, 8 g protein,60 mg calcium, 2 mg iron, 656 mg potassium, 14 mg vitamin C“Avocado Toast” may sound trendy or expensive, but it is easy to make. Avocado hasa mild taste and is a great way to add a fruit – yes, it’s a fruit – to your breakfast. Eggsare optional, but can add more protein.Ingredients1 ripe avocado1 teaspoon lime juice2 slices of thick, multigrain bread (a nicecrust is best)1 pinch cayenne pepperOptional: 2 eggs the way you like them1. Mash avocado in a bowl. Stir in lime juice and cayenne pepper.2. If using eggs, make them the way you like them – poached (4 minutes in boilingwater) or hard-boiled (6-7 minutes in boiling water).3. Toast bread slices.4. Spread avocado mixture onto toast. Top with egg if you choose. Enjoy!-20-

No-Cook OvernightOatmealTotal: 8 hPrep: 5 mServes: 1499 calories, 14 g fat, 177 mg sodium, 108 g carbohydrates, 24 g fiber, 22 g protein,631 mg calcium, 8 mg iron, 1080 mg potassium, 21 mg vitamin CWhen you do not have time to cook in the morning, consider making a few masonjars full of this oatmeal for a grab-and-go breakfast. Play with the recipe by using yourfavorite berry or fruit, or even different spices.Ingredients½ cup almond milk1 teaspoon ground cinnamon¹/³ cup rolled oats1 tablespoon chia seeds½ cup fresh fruit (bananas, peaches,mango, strawberries or blueberries)1 teaspoon vanillaOptional: Drizzle of honey or100% maple syrup1. Place all ingredients in a mason jar, cover and shake until combined. Remove lid andfold in fruit. Replace the lid.2. Refrigerate overnight. Enjoy in the morning.-21-

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ShakshukaTotal: 30 mPrep: 10 mServes: 4286 calories, 10 g fat, 788 mg sodium, 37 g carbohydrates, 6 g fiber, 13 g protein,106 mg calcium, 3 mg iron, 780 mg potassium, 103 mg vitamin CIt is not only fun to say, but it is fun to eat, easy to make and filled with vegetables. ThisMiddle Eastern dish is traditionally made with the eggs poached right in the tomatosauce, but you can cook your eggs as you like.Ingredients1 tablespoon olive oil2 cloves garlic, minced1 can diced tomatoes, with or withoutgreen chilis1 onion, cut into 2 inch pieces1 teaspoon paprika1 red bell pepper, cut into 2 inch pieces4 eggs4 slices whole-grain bread1. In a skillet, heat olive oil and sauté garlic, onion and bell pepper (about 5 minutes).Add the canned tomatoes and paprika. Stir. Simmer for about 25 minutes.2. Crack the first egg in a small bowl, then gently slip it into the tomato sauce. Repeatwith the other eggs. Cook the eggs until the whites are firm and the yolks havethickened but are not hard (2-3 minutes).3. If the tomato sauce gets dry, add a few tablespoons of water.4. Serve in bowls with the eggs on top and whole-grain toast on the side.Try this dish with whole-grain toastto soak up the sauce.-23-

Warm Quinoa & BerryBreakfast BowlTotal: 20 mPrep: 5 mServes: 2242 calories, 4 g fat, 401 mg sodium, 49 g carbohydrates, 4 g fiber, 4 g protein,494 mg calcium, 2 mg iron, 497 mg potassium, 34 mg vitamin CThese whole-grain breakfast bowls can help fill you up. Quinoa can also serve as agluten-free a

cookbook. Eternal gratitude is expressed to all who have contributed to this educational cookbook to include urologists, dietitians and staff. A sincere thank you is extended to the seven celebrity chefs who so graciously shared recipes for use in Living Healthy Cookbook with Information about Urologic Cancers. Nutrition and Cancer

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