Eating for Energy! Facilitated by: Laura Telford, Culinary Management- Nutrition Extern Student from George Brown College and Amy Symington

•Causes and side effects of cancer-related fatigue

•Foods to eat more of (and foods that might slow you down!)

•Plus: Easy and delicious vegan and gluten free recipes for sustained energy.

Tuesday, April 12, 2016

12:00pm-1:00pm

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Introduction Cancer Fatigues is something that we don’t fully understand, because it mainly happens from of the stresses that come with having caner; travelling, harsh treatments, the cancer itself… I’ve learned that cancer-fatigue is extremely common, lasts a lot longer than any other fatigue and can’t be fixed by a good rest. Because there are so many different types of cancer, it’s hard to generalize and theres not a “one size fit’s all strategy”. People with cancer call their fatigue a “whole body experience”- its not just because we were tired before doing an activity. Treatments can be toxic, your body is repairing itself, altered nutrition and sleep cycles, stress, travel, and of course your emotional state. A lot of people who have cancer-related fatigue don’t bother to bring it up with their caretaker because they think “what’s the point?”. What people need to realize that their emotional well being and their positive mindset will over all improve their strength. Making changes in calorie, protein and fibre intake can give them more energy.

OTHER SIDE EFFECTS & CAUSES OF FATIGUE:

• Anemia • Fatigue may be increased when it is hard for patients to learn and remember • Not sleeping well • Medicines other than chemotherapy may add to fatigue • Hormone levels that are too low or too high • Trouble breathing or getting enough oxygen • Heart trouble • Infection • Pain • Loss of appetite or not getting enough calories and nutrients. • Dehydration • Changes in how well the body uses food for energy • Medicines that cause drowsiness • Being less active • Other medical conditions

Important Nutrients1. Iron

Nearly 10% of women ages of 20 and 49 are iron-deficient, which can cause fatigue and impair physical and mental endurance (O'Connor). Iron is needed to deliver oxygen to cells, and too little has also been shown to decrease immunity.

2. B Vitamins are mainly found in grains, fruits and nuts- even some herbs and spices. They help us metabolize carbohydrates, proteins, fats and converts them to energy so naturally, a deficiency in any B vitamin, can lead us to feel weak. B1-Thiamine B2-Riboflavin B3-Niacin B5-Pantothenic Acid B6-Niacin B7-Biotin B12-Cobalmine

3. Vitamin C

Can help reduce the “stress hormone called “cortisol” that contributes to fatigue. In fact, vitamin C is essential for a healthy adrenal system, which helps prevent fatigue from physical or emotional stress.

4. Electrolytes

Electrolytes are so important for increasing your energy! It is said that you can workout twice as long from consuming a potassium-rich drink before a workout compared to only drinking water. The best and most natural way of replenishing electrolytes is from food, especially most fruits, vegetables, dark greens, nuts, and seeds.

• We lose electrolytes through vomiting, sweating, an imbalanced diet and lack of physical activity.

• When electrolytes are depleted, muscles will respond sluggishly, and an overall sense of fatigue and weakness will triumph over stamina and energy.

Foods to Avoid • Vegetable & canola oils- These oils can speed up the oxidation process in our cells and promote aging, which

in turn can promote fatigue. Use coconut oil, grapeseed oil, and olive oil when using heat. If you’re making a salad dressing, you can also use those as well except coconut oil as it is solid at room temperature.

• High caffeine foods • artificial chocolate

• sodas,

• ice cream

• weight loss pills

• pain relievers

• electrolyte drinks

• alcoholic energy drinks

• gum and mints with additives

• even instant oatmeal packets and beef jerky!

Salt: Table salt provides us with no nutrients and robs the body of it’s own water which is our body’s attempt in balancing our electrolyte levels, but it actually leaves us dehydrated. Pink himalayan salt is said to be the purest salt that is full of minerals and electrolytes such as sulphate, magnesium, calcium, potassium, so because it’s electrolyte levels are balanced, your body doesn’t have to retain as much water.

TIPS 1) Get a good night's sleep. “How?”, you ask?

• Include more foods with tryptophan. Tryptophan is an amino acid known to help fight emotional related fatigue and promote sleep. The is why people think turkeys make us sleepy because they contain high levels of tryptophan. Raisins, sweet potatoes, spirulina, edamame and soy products, and spinach are great sources.

• Before midnight is the best quality sleep- especially when everything is dark, the lights and noises. Take a bath, cuddle with someone, meditate, have some turmeric tea (See recipe below).

2) Go green. When the body is hydrated and properly nurtured, it has the energy it needs to get you through the day. When they’re fit in with breakfast , they will add some fiber and slow down the absorption from the sugars in say, a fruit smoothie.

3) Soaking/Sprouting your nuts, seeds, grains and beans in water before cooking have some benefits: It breaks down the gluten, phytic-acid and anti-nutrients into a more digestible form. It also creates the enzymes needed to digest the grain properly so your body can absorb a high amount of the nutrients, minerals and vitamins that are already there.

4) Don’t skip meals! Coffee will not substitute for food. Start your day with foods with high water content and protein to keep you satisfied until lunch. Keeping a regular schedule of eating meals and snacks is important to maintain your energy levels. Even though a radiation treatment last about 30 seconds, by the time you get to the cancer centre and then get back home, it may take you the better part of the day. Chances are, this interferes with at least one meal or snack. The same goes for chemotherapy, but in this case, the treatments are much longer.

5) Be prepared and plan ahead. Planning out time

to exercise during the week is important because it builds energy reserves slowly, and you get more oxygen to your brain. Research says that low-moderate exercisee can reduce caner-felted fatigue. Starting with 30 minutes a day doing whatever you like. Walking does wonders. Exercise can reduce anxiety and even work better than antidepressants. Take some healthy snacks with you- especially the 3:00PM sugar crash. Given that most of the treatment programs last or months, if your nutrition is suboptimal, you can contribute to your fatigue.

6) Balance carbohydrates, fats, and proteins at every meal. The reason why this helps with our energy levels is because it also regulates fluctuations in our blood sugar levels. Eg. Eating a piece of fruit with a handful of almonds. Perhaps you’re cutting down your sugar intake and would rather have a whole wheat tortilla with a couple tablespoons of a natural nut butter as a snack.

Other Foods to consider:

Algae, commonly known as seaweed come in colours of blue, red, and brown. Other seaweeds include Spirulina, Chlorella, and Kelp. They are some of the richest sources of natural antioxidants of any whole food, containing every natural known antioxidant. They bind to

heavy metals and remove them from the body and can help with adrenal fatigue. Spirulina for example, is a natural food source that has 58 times the iron of raw spinach and 28 times that of raw beef liver. It contains more beta-carotene than any other whole food,

and is very high in chlorophyll which is an alkaline and is known to reduce anxiety. It is 65% proteins and amino acids! Enjoy powder forms in smoothies or green tea matcha lattes. When I’m not having overnight oats for breakfast, I’m having a banana smoothie including 1 teaspoon of chlorella and a sea vegetables supplement for a kick of B12, omega 3 fatty acids, iron, protein, and manganese, and zinc.

Maca Powder: Maca’s high levels of calcium, phosphorus, vitamins B1, B2 , and B12, C, a full amino acid profile and iron which all help with energy levels and even act to stabilize your mood and make you feel good.

Turmeric: Turmeric speeds things up in the body- aiding in digestion, boosting our metabolism, and increasing sweat production- and promotes detoxification by binding o the heavy metals

and toxins in our body by removing them. It is full of manganese, iron- fresh or dry. mince it and include it in your smoothies, salad dressings, soups, curries, teas etc. My favourite is to have warm coconut milk with minced fresh turmeric, ginger, lemon juice and cinnamon before bed, or even carry it around with you in a thermos.

Apple Cider Vinegar: Whether you want to take a straight shot in the morning, or include it in your salad dressings, apple cider vinegar will raise your energy levels because it balances our body’s PH levels, and detoxifies our liver and speeds up digestion- which all helps us feel energized.

Adaptogenic Herbs: Ashwaganda, rhodiola, ginseng, maca powder, fresh holy basil boosts energy and help your body better deal with stress, overcome thyroid issues, adrenal fatigue.

Chia Seeds: One of the highest plant based source of proteins, loaded with omega-3 fatty acids, iron, and electrolytes (calcium, magnesuem, and potassium). If you want to get the benefits, mix them with coconut oil and consume together during workouts. 

Fuelled Overnight Oats Meal: Breakfast Serves: 1

Ingredients: 1/2 cup rolled oats 1 banana, sliced 1/4 to 1/2 cup of water or non-dairy milk of your choice (for thick and paste-like texture, use 1/4 cup) 1/2 tbsp chia seeds

Instructions: The night before, combine the oats, non-dairy milk, chia seeds, and optional spices (vanilla extract, cinnamon, cardamom, nutmeg, ginger, and pumpkin spice are great)

In the morning, just peel and slice the banana and top with shredded coconut, berries, or other seeds like hemp, pumpkin, flax meal, etc.

If you want to sweeten it, try Stevia, maple syrup or agave. Stevia is a 0 calorie, natural sweetener that comes from the stevia plant. If you want an extra boost of magnesium, potassium, and zinc then try using maple syrup. If you want something that is lower-glycemic than maple syrup, then try agave.

Lentil & Mushroom Stuffed Acorn Squash

Meal: Dinner Serves: 6

Ingredients: 3 acorn squash, cut in half 1 cup green lentils 2 cups water ¼ cup coconut oil 1 cup shallots, diced 4 cloves garlic, minced 1 Tbsp. sage, chopped 1 Tbsp. rosemary, chopped 1 Tbsp. thyme, chopped ¼ cup mirin (don’t worry if you don’t have this ingredient- it tastes great without it as well) 2 Tbsp tamari 1 Tbsp balsamic vinegar 1 lb. cremini mushrooms ½ lb. shiiitaki mushrooms

Instructions: Pre-heat oven to 400℉ Prep squash, by first scooping out seeds of squash with a spoon, then cut a small slice off bottom of squash so it sits up right. Place it on a baking sheet, drizzle with olive oil (optional, as squash can bake without oil), and season with salt and pepper. Roast for 30 minutes.

Rinse and drain lentils and place in a pot with water. Bring to a boil, then reduce heat to a simmer. Cook and cover for 30 minutes. Once cooked, strain, set aside but reserve any remaining cooking liquid.

In a large saute pan, add coconut oil. Once heated, add shallots, garlic and fresh herbs. Season with salt and pepper. Saute for 10-15 minutes until soft and golden brown, stirring frequently. Add mirin, tamari, balsamic and lentil water and bring to a boil - reduce for 2-4 minutes. Then add chopped mushrooms and cooked lentils, saute until all mushrooms have softened and cooked, turn off heat and set aside.

At this point, pull out squash and carefully, so you don’t burn yourself, begin filling the squash with heaping spoonfuls of the lentil/mushroom filling.

Drizzle all with olive oil and place back in the oven for 5-10 more minutes.

Why you need it: The squash provides vitamin C, which helps you absorb the iron from the lentils. Squash and mushrooms both provide potassium, potassium. This is high in fiber and protein and delciousness.. :)

Citrus Basil Dressing Serves: 1 Ingredients: 1 orange, peeled 1 field tomato, chopped 1/2 bunch of basil, chopped (more if desired) Instructions: Blend and serve with your salad immediately.

Avocado Dressing With Chia Seeds & Coconut Water Serves: 1 Ingredients: 1/2 cup raw Coconut water 1 Avocado, 1 tbsp Lime/ lemon juice 1/2 tbsp Chia seeds Pink Himalayan or Sea Salt, to taste

Instructions: Using an immersion blender, or a regular blender, blend all ingredients and serve immediately!

Maple Lemon Tahini Dressing Serves: 4-6 Ingredients: ¼ cup + 2 tablespoons tahini ¼ cup water 1 tablespoon fresh lemon juice 2 tablespoons pure maple syrup ½ teaspoon ground cinnamon ¼ teaspoon sea salt, or to taste

Instructions: Using a whisk or a blender, blend all ingredients and serve immediately. This is a perfect dressing for a bowl of brown rice and roasted vegetables- which I call the “Buddha Bowl”.

Banana Maca Loaf

Meal: Special Occasions, Dessert Serves: 1 loaf, 6-8 people

Ingredients: 2 flax eggs (2 tbsp ground flax meal + 1/4 cup warm water, sit for 15 minutes) 3/4 cup plain GF flour ( I used coconut flour) 1/2 cup ground almonds 1/4 cup cacao or cocoa powder 2 tbsp maca powder 1 tsp baking powder 1 tsp vanilla bean paste or vanilla extract 1/2 cup pure maple syrup 3/4 cup coconut oil 1/2 cup almond milk 2 ripe bananas

Instructions: Pre heat oven to 180℃. Make the flax egg by mixing the Grease and line a loaf tin and set aside. In a large bowl mix together the dry ingredients (flour, ground almonds, cacao, macs and baking powder). Add in all the wet ingredients (vanilla, syrup, oil, milk and flax eggs) and stir really well to incorporate everything together. Chop up one of the bananas into small chunks and stir into the mixture. Pour the whole lot into your prepared loaf tin. Slice the remaining banana length ways and place on top of the mixture in the loaf tin. Bake in the pre heated oven for 30 mins, remove from the oven and cover with foil before baking for a further 10 minutes. Leave to cool in tin slightly before removing and cooling completely on a wire rack.

Turmeric Milk

Meal: beveragePrep time: 5 mins Cook time: 20 mins Serves: 2 Ingredients: 1 cups of homemade almond milk1/2 tablespoon coconut oil, optional1/2 teaspoon ground turmeric1 cinnamon stick or 1 teaspoon ground cinnamonsmall pinch of black pepper and grated ginger (fresh is best)

Instructions: Simply pour all ingredients into a small saucepan and bring to a light boil, whisk to combine ingredients. Reduce heat to low and simmer for up to 10 minutes.Strain the milk if you have large pieces of ginger, cinnamon, peppercorns, etc. To serve, add honey or a dash of cinnamon.Enjoy warm is best!

Sources Anton, A. (2009). Electrolytes for Energy and Endurance. Retrieved March 26, 2016, from http://www.cancerschmancer.org/articles/healthy-eating/electrolytes-energy-and-endurance

General Information About Fatigue. (n.d.). From http://www.cancer.gov/about-cancer/treatment/side-effects/fatigue/fatigue-pdq

General Qs and As on Plant Sterols. (2011). Retrieved March 27, 2016, from http://www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/cons/claims-reclam/faq-eng.php

Ku, C. S., Yang, Y., Park, Y., & Lee, J. (2013, February 16). Health Benefits of Blue-Green Algae: Prevention of Cardiovascular Disease and Nonalcoholic Fatty Liver Disease. Retrieved March 28, 2016, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576896/

LaMantia, J., Hilderley, B., Berinstein, N., MacKenzie, J., & Sumeraj, S. (2012). The essential cancer treatment nutrition guide & cookbook: Includes 150 healthy & delicious recipes.

Lipton, B. (2016, January 14). Healthy Eating and Lifestyle Habits for 2016. Retrieved March 26, 2016, from http://www.ketangafitness.com/blog/healthy-habits-2016-lifestyle-tips-from-beth-lipton

O'Connor, Amy. "11 Ways to Boost Your Energy With Food." Health. Health Magazine. Web. <http://www.health.com/health/gallery/0,,20683067_2,00.htm

Sinfully Simple Chocolate Pudding

Meal: Dessert Serves: 1

Ingredients: 1 avocado 1 tbsp unsweetened almond milk 1 tbsp cocoa or cacao powder 1 tsp vanilla extract 1/2 tbsp chia seeds Optional: Maple syrup to sweeten, and some sea salt to taste (my favourite is pink Himalayan sea salt)

Instructions: Pulse the avocado until smooth. Add the chia seeds and pulse. Adding the chia seeds early on allows them to expand more, but if you like the chia seeds as they are, you can use them as a garnish instead. Add the almond milk, vanilla extract, and maple syrup if you chose to and pulse. Add the cocoa one tbsp at a time and pulse. The more you add, the darker the flavor. Add 1/4 teaspoon of sea salt last to taste.

TIPS: Feel free to add any toppings or try making the crust as shown in the picture- made from dried figs and raw almonds with a pinch of sea salt- that’s it Just blend it in the blender/food processor until fully combined. Use a rolling pin to flatten it out and then spread the chocolate pudding on top.

Why you need it: This is so healthy, it can be eaten any time of the day. It is full of calcium, magnesium, potassium, iron, omega-3 fatty acids, iron, protein and tons of fiber.