1. Choose an eating pattern that works with your likes/dislikes and that fits into your lifestyle. For example: if you like meat…going vegan is probably not realistic or if your job requires you to dine out frequently, a severely restrictive diet might not work. Instead, look at your current diet and find 1-2 habits that you could change. Drinks tend to really add on the calories, so review the calorie content of some of your beverages. Swap out your typical snacks for a fruit or vegetable. Check out myplate.gov or aicr.org (new American plate) for accurate and reliable nutrition plans.
2. Much like eating, exercise should also be an activity that you enjoy and have time for. If you are looking for encouragement…a group exercise class might be best for you. Time is often a restraint on exercise, so look at pockets of your day where you can add 10-20 minutes of activity.
3. Celebrate small achievements to keep yourself motivated. Put a star on your calendar every time you choose a healthy food or activity over a non-healthy choice. Small victories result in reaching larger goals!
4. Lean on those that are most supportive of your healthy lifestyle changes. Tell close friends and family what your goals are and how you plan to achieve them. Subconsciously, you will be more likely to make better choices when you know others are supporting and counting on you.

Here’s to all the best in health, happiness and love in the new year, Cheers!

If you are a patient and have questions about your diet, please ask your oncologist at your next appointment about receiving a complimentary nutritional session with Melanie Mitchell, Cancer Partners’ Registered Dietitian.

1: Get 30 minutes of brisk walking (maybe while shopping)
2: Do 2 sets of planks for 30 seconds (if safe to do)
3: Have a vegetable with all 3 meals (hint: you can add spinach to ANYTHING)
4: Start your morning with deep breathing and stretching for 5-10 minutes
5: Try a new food
6: Take the stairs…all day…no elevators (if safe to do) or attend a Cancer Partners’ Healthy Steps class
7: Fruity Day! Fruit for snacks today!
8: Do something active with a friend or family member
9: Try a new meatless recipe
10: Start your day with breakfast- sitting for 5 minutes…not on the run

If you are a patient and have questions about your diet, please ask your oncologist at your next appointment about receiving a complimentary nutritional session with Melanie Mitchell, Cancer Partners’ Registered Dietitian.

Ingredients:

• 2 TBSP olive oil
• 1 tsp chopped garlic
• 1 (14 oz) can of quartered artichokes drained & chopped
• 6-9 cups of fresh spinach (1 handful =1 cup)
• 5 oz log of soft goat cheese or cream cheese
• Salt and pepper to taste
• Dash of cayenne pepper

Directions:

• • Place 2 TBSP of olive oil into a large skillet with medium heat
  • Add garlic and stir for 1-2 minutes until fragrant
  • Add artichokes and spinach stirring continuously until wilted & hot throughout
  • Remove from heat and mix in cheese to the skillet, stirring until mixed
  • Season to taste with salt, pepper and a dash of cayenne

This filling can be used as a dip for crackers, pita chips or vegetables. It can also be used as a topping for stuffed peppers, baked potatoes or as a pizza topping on naan bread. You can also mix in toasted pine nuts, chopped chicken and pasta to turn this dish into a meal. Garnish with chopped red pepper for a festive appeal!

If you are a patient and have questions about your diet, please ask your oncologist at your next appointment about receiving a complimentary nutritional session with Melanie Mitchell, Cancer Partners’ Registered Dietitian.

Ingredients:

• 1/3 c almond flour (coconut flour works too)
• 1 egg
• ½ tsp baking powder
• ½ tsp almond extract
• pinch of sea salt

Directions: Mix and microwave in a coffee mug (be sure to spray the mug with cooking spray or grease with butter or oil) for 90 seconds. Let cool and slice for a simple shortcake. Top with berries or tropical fruit with a sprinkle of shredded coconut or honey.

This recipe can be modified to include chocolate by adding a tablespoon of unsweetened cocoa powder or drop in a tablespoon of mini chocolate chips.

Nutrition Note: Almond flour is an ideal alternative for a gluten-free diet. This flour is high in protein, manganese, vitamin E and monounsaturated fats, low in carbohydrates and contains fiber. However, there is a potential risk for those with allergies, consider this when serving anything to someone who may be allergic to nuts.

If you are a patient and have questions about your diet, please ask your oncologist at your next appointment about receiving a complimentary nutritional session with Melanie Mitchell, Cancer Partners’ Registered Dietitian.

An excellent resource available at your fingertips is a website cookforyourlife.org/recipes. Cook for your Life is a great nutrition resource for patients through the spectrum of cancer care. In addition, there are pictures of many of the recipes, which can also trigger appetite that is helpful when food isn’t appealing.

If you are a patient and have questions about your diet, please ask your oncologist at your next appointment about receiving a complimentary nutritional session with Melanie Mitchell, Cancer Partners’ Registered Dietitian.

• Be aware of dehydration symptoms which include dry mouth, thirst, headache, dark colored urine, constipation and dizziness upon standing.
• Caffeine and alcohol increase fluid losses, therefore, limit caffeine to 2-3 cups daily and avoid alcohol.
• Aim for 8-12 cups of caffeine-free fluid daily unless otherwise advised by your doctor.
• Beyond water, there are many options for hydration that include decaffeinated tea or decaffeinated coffee, soup, broth, gelatin, ice chips, popsicles, sherbet, milk, smoothies, juice and nutritional drinks.
• Flavoring water with fruit, herbs or a small amount of juice can provide a more appealing flavor. There are many water additives on the market (i.e. Crystal Light or other liquid or powder flavor enhancers) which can improve the flavor of water.
• During cancer treatment water can have a metallic taste therefore avoid drinking from a metal cup and use water flavored with citrus such as lemon, orange or grapefruit to counter the metallic taste.
• Contact your doctor if you are having trouble keeping fluids down, experiencing diarrhea or vomiting lasting more than 48 hours or are having symptoms of dehydration that you are unable to control.

If you are a patient and have questions about your diet, please ask your oncologist at your next appointment about receiving a complimentary nutritional session with Melanie Mitchell, Cancer Partners’ Registered Dietitian.