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Moffitt MomentumTable of Contents
Survive – And Thrive! During The Holiday Season
Manage Your Life
Reduce Your Total Caloric Intake
Eat More Whole Grains
Reduce Your Fat Intake
Eat Lots Of Fruits And Vegetables
Get Moving!
Recipe For Healthy Eating
Involve The Family
Healthy Habits Lead To Better Quality Of Life
Patient Testimonial Becky Costello Cancer Quiz: And The Answer Is? Cancer Answers Q & A: Facts about red meat and charbroiling Symptom Checker Am I overweight? ForkWise™ Ideas For Healthy Living: Poultry Tips Thanksgiving Pumpkin Pie Barley, Turkey and Butternut Squash Casserole Brussels Sprouts with Pecans and Dried Cranberries Survive – And Thrive! During The Holiday SeasonAmerican adults can gain an average of 5 -10 pounds between November and December each year. Yes, the culprit is the holidays – and for many that includes the lure of ever-present rich party food, coupled with sitting around to socialize. Result: calories consumed in excess of what a person needs for activity become stored in the body as fat. 
“As we age, there is a natural tendency for the leaner compartments of the body like the muscle and bone to decrease,” explains Nagi Kumar, Ph.D., R.D., F.A.D.A., senior member in the Population Sciences Division at Moffitt Cancer Center. “What continue to increase are the fat compartments. The goal for good health and disease prevention is to conserve the lean compartments of our body and to keep the excess weight from fat off.” Experts agree that being overweight and obese can substantially increase the risk of some of the most common cancers, such as colorectal and breast cancer. In fact, there is good reason to believe that – other than smoking – excess weight may be the largest controllable risk factor. The good news is that you still have time to put together a survival plan for healthy eating and staying fit during this season. With a little planning and determination, you can make healthy selections and avoid many of the wrong choices – and then continue your healthy lifestyle into the new year and beyond. Manage Your Life 
Reduce Your Total Caloric Intake:
Eat More Whole Grains: Reduce Your Fat Intake:
 Eat Lots Of Fruits And Vegetables:
Get Moving! Staying active helps maintain a healthy weight – which is important in lowering your risk for cancer, heart disease, and stroke. Learn how many calories your activities burn with The American Cancer Society’s Exercise Counts tool. 
Recipe For Healthy Eating “Your dinner plate should look like a painter’s palette,” says Dr. Kumar, a published author on the subject. “The more colorful, the better. By this I mean a lot of plant foods – leafy greens, and yellow, green, orange and red vegetables. The colorful foods are higher in content of phytochemicals (plant chemicals) that can help prevent disease and slow the aging process. The more of these you have on your plate, the better.” Carotenoids are found in red, orange, green and yellow vegetables. Anthocyanins (a group of red-blue plant pigments) are found in the blue and purple and red berries. “Eat more blueberries, strawberries” Dr. Kumar says. Dr. Kumar recommends a diet that is at least 60-70 percent plant-based. Plant foods provide benefits because they are low in fats and high in phytochemicals. “The fresher they are, and the less they are cooked, the better.” Not all fats are bad, however, and sources of good fats are fish oil, olive oil, canola oil and nuts. “They are essential for every organ of the body, and they reduce cholesterol plaque formation.” Involve The Family
Get the family involved in healthy meal planning and preparation. Visit the ForkWise™ section of this newsletter for some healthy, delicious recipes perfect for this season. 
The U.S. Department of Agriculture has produced a food pyramids Web site that contains interesting information for preschoolers, teens and adults. Healthy Habits Lead To Better Quality Of Life Unfortunately, many Americans don’t find the motivation to watch their diets and increase their levels of activity until they have a serious health scare. But there’s more to a healthier lifestyle than avoiding risk. “You should do it because your quality of life will be better,” Dr. Sellers says. “You’ll have more energy and more enthusiasm, your thought processes will be better and you’ll be able to do a lot more.”
Source:
Moffitt Cancer Center U.S. National Library of Medicine National Institutes of Health U.S. Department of Health and Human Services American Cancer Society U.S. Department of Agriculture American Heart Association Moffitt Patient/Family TestimonialPatient "RENEWS" Her Life In Program Cancer Quiz:True or False: Almost half of all cancer deaths could be avoided.And The Answer Is... True. Scientists estimate that 50% to 75% of all cancer deaths in the United States are caused by human behaviors such as smoking, physical inactivity, and poor dietary choices.
Source:
National Cancer Institute Cancer Answers:
Q&A: Facts about red meat and charbroilingQuestion: Is red meat considered a healthy food?Answer: Limit the consumption of red meats, especially those high in fat and processed. You can choose fish, poultry, or beans as alternatives to beef, pork, and lamb. When you eat meat, select lean cuts and eat smaller portions. Prepare meat by baking, broiling, or poaching rather than by frying or charbroiling. Question: Why is charbroiling not safe? Answer: Grilling meat creates chemicals – in particular, heterocyclic amines (HCAs) – that have been linked to cancer in animals. Practical ways to limit your exposure to HCAs would be to eat grilled meat only occasionally. On those occasions, keep the juices from dripping into the fire, and avoid eating any blackened or burned parts of the meat. Eat smaller portions – good advice for all meats no matter how the meat is prepared. You also can precook meats in the oven or microwave, and then grill the meat for just a few minutes before serving. Symptom Checker:
Am I overweight?According to the American Cancer Society, a good way to find out if you are at a healthy weight is to check your Body Mass Index (BMI), a score based on the relationship between your height and weight. To reduce your cancer risk, try to keep your BMI less than 25. To calculate your BMI, click here. ForkWise™Ideas For Healthy Living: Poultry TipsMany holiday meals traditionally include turkey. The good news is that poultry is a great source of protein and B-vitamins, and the leanest types of poultry are small chickens, Cornish game hen, and most turkey. Here are a few safety tips to help prevent the growth of bacteria in poultry:
From ForkWise: Diet and the Prevention of Cancer ©1998 H. Lee Moffitt Cancer Center and Research Institute, Inc. The recipes, below, offer creative, healthy ways to use some traditional ingredients. Thanksgiving Pumpkin Pie: 
Ingredients:
2 cups canned pumpkin
Instructions:1 12-oz. can evaporated skim milk 1 cup dark brown sugar 1 large egg 2 large egg whites 1/2 tsp. ground cinnamon 1/4 tsp. salt 1/2 tsp. ground or freshly grated nutmeg (about 15 gratings) 1/4 tsp. ground allspice 1 ready-made 9-inch pie crust 1 1/2 tsp. flour mixed together with 1/4 tsp. each nutmeg and cinnamon
Preheat oven to 400 degrees.
Nutritional Information:In large frying pan, cook the pumpkin over medium-high heat, stirring often so all pumpkin comes in contact with pan, and until pumpkin is reduced to 1 3/4 cups, about 5-10 minutes. Turn pumpkin into large bowl and let cool slightly. Add milk, sugar, egg, egg white, cinnamon, salt, nutmeg and allspice. Mix well until sugar dissolves and the mixture is well blended. Sprinkle flour mixture evenly over bottom of pie shell. (This helps prevent the shell from becoming soggy and adds flavor as well.) Pour filling into pie crust and bake 15 minutes. Reduce heat to 325 degrees and bake 30 minutes more or until filling is set. If edges of pie crust brown too quickly, use strips of foil as loose cover. The pie filling is done when filling looks set and knife inserted comes out clean. Set on rack and cool completely before serving. Makes 8 servings, each containing 254 calories and 6 grams of fat.
Barley, Turkey and Butternut Squash Casserole:
Ingredients:
Cooking spray
Instructions:2 small butternut squash 2 tsp. olive oil 1 green bell pepper, seeded and diced 1/2 cup minced onion 1 tsp. dried sage Freshly ground black pepper, to taste 2 cups fat-free, reduced sodium chicken broth 3/4 cup quick-cooking barley* 1/2 lb. cooked turkey breast, cubed or diced 1/2 cup crumbled feta cheese *Most supermarkets and health food stores carry quick-cooking barley.
Preheat oven to 350 degrees. Coat a 4-quart baking dish with cooking spray.
Nutritional Information:In a large pot of rapidly boiling water, boil squash halves 5 minutes or until not quite tender. Drain. When cool enough to handle, scoop flesh from each half and dice. Set aside. In a large saucepan, heat oil over medium heat. Add green pepper, onion and diced squash. Sauté 3 minutes. Add sage and pepper and stir to coat. Add broth and bring to a boil. Add barley and return to boil. Reduce heat to low, cover and cook 10 minutes, until barley is tender and liquid is absorbed. Mix in diced turkey. Transfer mixture to prepared baking dish and top with feta cheese. Bake, uncovered, 30 minutes, or until cheese is golden. Makes 6 servings. Per serving: 275 calories, 5 g total fat (2 g saturated fat), 42 g carbohydrate, 18 g protein, 10 g dietary fiber, 368 mg sodium. Brussels Sprouts with Pecans and Dried Cranberries: 
Ingredients:
1 bag (16 oz.) frozen, petite baby Brussels sprouts
Instructions:1 Tbsp. extra virgin olive oil 2 tsp. balsamic vinegar 2 Tbsp. finely chopped, lightly toasted pecans 1/4 cup dried cranberries Salt and freshly ground black pepper, to taste
Cook Brussels sprouts according to package directions. Meanwhile, in small bowl, stir together oil, vinegar, pecans and cranberries. Transfer cooked sprouts to serving dish. Gently toss with dressing. Season with salt and pepper and serve immediately.
Nutritional Information:Makes 4 servings. Per serving: 102 calories, 6 g total fat (>1 g saturated fat), 11 g carbohydrates, 2 g protein, 2 g dietary fiber, 13 mg sodium.
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It was an ordinary hot summer day for Tampa native Becky Costello when her entire life suddenly changed. A mammogram confirmed the hidden truth behind the 3-centimeter lump she discovered in her right breast; Costello feared her fate. The diagnosis was breast cancer--the same disease that took her mother’s life. Costello was 54 years old.
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