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“How Targeted Nutrition May One Day Eliminate Your Breast Cancer Risk”

Purchased this in 2007! #aheadofmytime

“Essentially, “nutrigenomics” is the study of the effects of foods and food constituents on gene expression. Identifying the effects of individual nutrients or an entire nutritional plan based on an individual’s genotype allows for a customized nutritional “prescription” targeting unique and specific health needs. | What I love about nutrigenomics is the focus on wellness and prevention rather than the treatment of disease. While nutrigenomics is not yet mainstream, consumer awareness and demand combined with robust scientific evidence (the ability to replicate studies) is moving us toward the day when a prescription for a targeted eating plan will be as common as a prescription for penicillin.”  – Cathy Leman, MA, RD, LD

Nutrigenomics [nutri-gen-O-mics] is a term that may be new to you, and why wouldn’t it be?

Unless you’re steeped in the world of nutrition (and genetics) and prevention, nutrigenomics wouldn’t necessarily be on your radar, yet it’s a fascinating area of nutrition and I’m excited to give you a quick introduction here.

My first experience with nutrigenomics was somewhere in the early 2000’s when I attended a workshop on functional nutrition. I’ll never forget how Ruth DeBusk, PhD, RD (a nutrigenomics guru, btw) shared the concept of using nutrition to “switch” certain genes off and on. I was captivated by what that could mean for the future of nutrition and disease management and prevention, and my work continues to be influenced by that idea today.

Consider this. A simple DNA cheek swab reveals breast cancer genes that could be modified with targeted dietary advice. What if that advice was simply to eat an apple every day, because nutritional constituents identified in that apple were known to reduce or eliminate that particular individual’s risk of developing breast cancer. For someone else, the same cheek swab reveals apples INCREASE the risk of developing breast cancer. Advice to skip the apple and eat the fruit(s) identified to decrease risk would be life-changing.

Can you imagine?

Essentially, nutrigenomics is the study of the effects of foods and food constituents on gene expression. Identifying the effects of individual nutrients or an entire nutritional plan based on an individual’s genotype allows for a customized nutritional “prescription” targeting unique and specific health needs.

What I love about nutrigenomics is the focus on wellness and prevention rather than the treatment of disease. While nutrigenomics is not yet mainstream, consumer awareness and demand combined with robust scientific evidence (the ability to replicate studies) is moving us toward the day when a prescription for a targeted eating plan will be as common as a prescription for penicillin.  

At the recent Academy of Nutrition and Dietetics conference, I attended “Nutrigenomics: Is It Ready for Prime Time?”, presented by Ahmed El-Sohemy, PhD, adjunct professor in the Department of Nutritional Sciences at the University of Toronto, and the Canada Research Chair in Nutrigenomics, who outlined a solid argument for why we should even “bother” to consider nutrition and genetics/genomics.

Quite simply, one nutritional protocol does not fit all.

Take caffeine, one example highlighted during the talk. Depending on an individual’s genotype (the underlying genetic information encoded in a chromosome), caffeine can have an increased, decreased, or zero effect on health outcomes. If you’re someone who experiences elevated blood pressure or heart rate when you eat or drink anything with caffeine – wouldn’t you want to know more about how to manage that?

For now, we use broad nutrition recommendations supported by research that, while effective,  aren’t always as targeted as we’d like. The idea of applying nutritional recommendations that match each person’s health needs is absolute nirvana to me. I simply can’t wait until that’s the norm in how we practice dietetics.

Until then, stay tuned for more on the topic of nutrigenomics. The implications for each of us in taking control of our health is monumental.

FYI, a couple of recommendations for further reading on this topic, both penned by Dr. DeBusk, RD:

“Genetics The Nutrition Connection”   |  “It’s Not Just Your Genes”

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Easy. Peasy. 

 

“Are We A Moderation Nation? Always, Sometimes, Rarely.”

Diet advisor: “Eat everything in moderation.”

You: “Everything?”

Diet advisor: “Yes.”

You: “What about donut holes? And miniature peanut butter cups?”

Diet advisor: “Yes. Moderation still.”

You: “My donut hole moderation runs anywhere from 1-1.5 dozen, depending on my craving, and my peanut butter cup moderation is strictly determined by the number remaining in the bag, PLUS how much stress I’ve encountered before reaching for said bag.”

Diet advisor: “I’m firing you. Rules are rules.”

You: “But if you could just be more specific, maybe I could stick with the rules. Puh-leeezze don’t fire me.”

Diet advisor: “Specifics don’t exist. You should know your own level of moderation. Still fired. And furthermore, until you get your moderation in check, don’t even THINK about calling me for help.”

___________________________

Sound familiar? Lord, I hope not – at least not as an exchange with a live person. But perhaps that’s the message you hear swirling about in the world of dieting and eating “clean”; simply find the right moderation for YOU, don’t deviate from it, and you’re good.

That’s good ‘ole moderation for ‘ya – too loose, too vague, too unhelpful.

Especially when you try to rely on moderation in situations where basic nutrition isn’t even a consideration; like stress eating. Or emotional eating. Or eating when you don’t feel well. Or eating when you’re over-hungry, over-tired, or just over-everything.

The scenario in the intro is 100% fabricated by moi. Yet, there are nuances of truth. Most people working one-on-one with me struggle with emotional or stress eating – it’s far more common than you can even imagine.

And in my breast cancer community? If you were a stress eater BEFORE your diagnosis, the behavior certainly won’t suddenly be replaced with “balanced eating habits supportive of recovery.

Ummm, no.

In fact, those stress eating behaviors are likely to ESCALATE, potentially spiraling out of control as you obsess over the “right” way to eat for your cancer.

All of which leads me to share some ideas in figuring out the whole “moderation” thing.

The red light, yellow light, green light approach to moderation and choice, aka “Stoplight Nutrition” is used most often in child nutrition, but it also resonates with adults. While I like the general concept, it can still leave too much open to interpretation, and for good reason. You can’t bog kids (or adults!) down with too much detail before you lose them.

Red Light Foods = Stop & Think!

Very little, if any, nutritional value. Tend to be high in calories, sugar and fat. Considered a treat, limit to a couple each week.

Yellow Light Foods = Slow Down!

Whole grains and lean proteins. Contain nutrients, could be moderately high in calories and fat, still important to be aware of portion size. Make up most of the diet.

Green Light Foods – Go!

Fruits, veggies, water, nonfat milk. High nutritional value, low in calories, sugar and fat. The healthiest choice, include most often.

Stoplight Nutrition is also portrayed as:

Red = Rarely (Whoa!)

Yellow = Sometimes (Slow!)

Green = Anytime (Go!)

Here’s my pared down way of using this information. Every time you make a decision about what and how much to eat, of ANY food (on its own or in combination) use these two steps:

Step I

Is the food something I would eat. . . .

  • Always
  • Sometimes
  • Rarely

You don’t even need me to give you examples here – you KNOW what goes into these categories!

Step II

Ask yourself (and be honest!):

  • Am I hungry?
    • Yes = eat.
    • No = wait.
  • What type of hungry am I?  
    • “I would eat an apple” hungry = eat.
    • “I wouldn’t eat an apple, but I would eat cake” hungry = wait.

Notice I didn’t say “Don’t eat!”, I said “Wait.” If you’re NOT truly hungry, the urge to eat will leave you, especially if you get involved doing something else. If you ARE truly hungry, you won’t get “unhungry” simply by waiting – you’ll get hungrier (it’s why that apple sounds so appealing.)

Practice, practice, practice. You’ll get really good at this, but be patient – changing hard-wired habits takes time.

P.S. This post is courtesy of a week where time scurried away, leaving me unable to do a deep dive into the remaining three topics I want to cover from FNCE . . .but, they’re on the way.

If you want more nutrition and breast cancer information and updates on programs and services, shoot me an email at cathy@cathyleman.com.

I’ll subscribe you to my weekly newsletter, and as a thank you, send along my “25 Ways To Strike Back At Breast Cancer.”

You can follow me here. . .

Twitter: @cathylemanrd

Facebook: https://www.facebook.com/eatwellgetstrong/

Easy. Peasy. 

“What We Can Learn About Breast Cancer & Diet From the Women’s Health Initiative”

* Photos originally accompanying the initial publishing of this post have been removed to honor the request of the presenters of this session. *

You would be forgiven if you think the Women’s Health Initiative (WHI) is a vehicle for women to initiate action and take good care of themselves. You would also be forgiven if you’ve never even heard of the Women’s Health Initiative.

Sitting down with a friend over a steaming cup of coffee to discuss the outcomes and nuances of WHI is not an everyday occurrence for the lay public, but it’s exactly the lay public, specifically the FEMALE portion, that the WHI works to impact.

The Women’s Health Initiative is a multi-million dollar, 20+ year national health study focusing on the prevention of heart disease, breast and colorectal cancer, and osteoporotic fractures in postmenopausal women. In older women, regardless of race and socioeconomic background, these chronic diseases are the major causes of death, disability and frailty. (1)

This robust study was one of the most definitive, far-reaching clinical trials of postmenopausal women’s health ever undertaken in the U.S., and will continue into the future to provide practical information to inform women and their physicians.

The Observational Study portion continues to examine the relationship between lifestyle, health and risk factors and specific disease outcomes, and involves tracking the medical history and health habits of 93,676 women. 

Every aspect of the study yields fascinating outcomes for improving health, yet as you may have guessed, I’m most interested in the Dietary Modification component, an evaluation of the effect of diet, specifically a low-fat, high fruit, vegetable and grain diet, on the prevention of breast and colorectal cancers and coronary heart disease.

I recently attended the Academy of Nutrition and Dietetics annual Food & Nutrition Conference (FNCE) where three dietitians knee-deep in the WHI research presented on this topic; Dr. Marian Neuhouser and Dr. Lesley Tinker from Fred Hutchinson Cancer Cancer Research Center in Seattle, WA (the WHI Clinical Coordinating Center for data collection, management, and analysis), and Dr. Linda Van Horn from Northwestern University Feinberg School of Medicine in Chicago, IL.

Because this research continues to evolve and yield new findings, it was no small undertaking to distill volumes of information into an insightful overview and actionable directives we can use NOW , but these esteemed speakers did not disappoint. Below, I share the main take-home messages:

Insight Into Why Specific Diet Protocols Don’t Yet Exist

 

Cancer cells are wily; able to successfully evade our immune system’s efforts to destroy them, replicate themselves many times over, invade and metastasize to other areas of the body, build new blood supply’s, and resist cell death. Determining the EXACT way that food, dietary patterns and nutrition can outsmart and confer protection against a cancer cell’s innate arsenal remains elusive – yet researchers are making progress.

Nutrition, Diet and Its Impact on Cancer Initiation

 

We aren’t there yet – true prevention, that is. While I dream of a world where prevention rules, until that time comes I use the term “risk reduction.” Still, findings exist that link diet and nutrition to a positive impact on the cancer disease process at several points, specifically: DNA repair, cellular proliferation, differentiation, the cell cycle and apoptosis (cell death). How does diet do that, you ask?

Per Dr. Neuhouser, who graciously responded to my email request for answers to that question (my notes were sketchy!), “These mechanisms are influenced by nutrients – primarily micronutrients – that act as co-factors of enzymes that up-regulate or down-regulate these pathways. Energy intake also plays a role, because macronutrient intake leads to insulin secretion, and hyper insulin secretion up-regulates the cell proliferation pathways.”

Here’s a translation:

Micronutrients are nutrients in food that the body needs in small amounts; vitamins and minerals, whereas macronutrients are foods required in large amounts; carbohydrate, protein, fat (and water and fiber.) Micronutrients (i.e. vitamins E, C, D, A and minerals like calcium, potassium and phosphorus) act like “helpers” (co-factors) to make other processes happen in the body, and macronutrients supply calories (making up our “energy intake”) to fuel the body. It’s the action of these micro and macronutrients – too much or too little micronutrients and/or calorie intake – in “regulating” certain pathways that help tame or spur on cancer cells in their proliferation or differentiation, support cells in their repair efforts, or encourage cell death.

Having the ability to one day share with patients/clients specific foods that turn cancer cells on or off, knowing how much to eat for targeted results, providing meal timing guidelines, and micro and macronutrient distribution for each individual’s specific breast cancer would be a game changer. Personalized nutrition protocols such as this would make a significant difference in healing, treatment outcomes, risk reduction, and dare I say, even PREVENTION!

What We DO Know

  • Being overweight or obese is linked to nearly every common cancer in both men AND women.
  • Lifestyle factors, exercise AND diet are responsible for ~30% of all cancers.
  • A better diet is associated with lower risk of cancer deaths, which held true for all women in this study EXCEPT for those who started with a body mass index (BMI)  >30.
  • There appears to be an interrelationship between pre-diabetes and diabetes as risk factors for breast cancer, with obesity a contender as the link.
  • We may see some differences in outcomes between the different types of breast cancer (there are many) and diet.
  • Women who ate a high-fat diet at the start of the study (which was reduced during the study through intervention) showed greater reduction in breast cancer risk (possibly connected to weight loss.)
  • Over the long term, postmenopausal women who followed a diet consistent with the American Cancer Society guidelines on nutrition and other healthy diet indicators (i.e. American Institute for Cancer Research) had significantly lower breast cancer risk and mortality.
  • Breast cancer takes years to develop; a healthy diet should be maintained long-term for the maximum health benefit.

_________________________________

Putting It Into PRACTICE

As I see it, the challenge for most women in effectively and consistently using the ACS nutrition guidelines lies in only being told WHAT to do, but not HOW to do it. Below are the “whats”, and I’ve added a few “how-tos” to help make this work for you:

6 American Cancer Society Guidelines on Nutrition

  • Eat a healthy diet, with an emphasis on plant foods. 
      • ⅔ of plate filled with vegetables.
      • Eat a vegetable and/or fruit with each meal/snack.
  • Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
      • Serve meals at home on 9 inch plates; have seconds if you’re still hungry (are you REALLY?), yet refill plate only 50%.
      • Take ⅔ of restaurant meals home as leftovers.
      • Order smallest size available for beverages containing calories.
  • Limit how much processed meat and red meat you eat.
      • ≤ 18 ounces/week.
  • Eat at least 2 1/2 cups of vegetables and fruits each day.
      • Not sure how much that is? Use measuring cups to train your eye, or visualize 2 ½ fists full.
  • Choose whole grains instead of refined grain products.
      • Whole wheat pasta and flour.
      • Brown rice.
      • Quinoa, amaranth, whole grain (vs. pearled) barley, millet.
  • If you drink alcohol, limit your intake.
    • No more than 1 standard drink (defined below) per day for women or 2 per day for men:
      • 12 ounces of regular beer
      • 5 ounces of wine
      • 1.5 ounces of distilled spirits
    • A standard drink contains 14 grams of PURE alcohol (the true culprit behind the cancer connection, which has nothing to do with the VOLUME in your glass.) (2)
    • For breast cancer, there is NO safe limit for alcohol.

If you want more nutrition and breast cancer information and updates on programs and services, shoot me an email at cathy@cathyleman.com.

I’ll subscribe you to my weekly newsletter, and as a thank you, send along my “25 Ways To Strike Back At Breast Cancer.”

You can follow me here. . .

Twitter: @cathylemanrd

Facebook: https://www.facebook.com/eatwellgetstrong/

Easy. Peasy. 

Sources

  1.  “The Women’s Health Initiative” 
  2. “The National Institutes of Health | The National Institute on Alcohol Abuse and Alcoholism”

 

“Food & Nutrition Conference (FNCE) 2017 Snappy & Quick Recap”

100th anniversary for the academy; 20th anniversary for me!

When you celebrate a milestone anniversary, throw a bash, and 13,000 people show up?

It could end up messy, chaotic, and jumbled, or, as was the case for the Academy of Nutrition and Dietetics 100th anniversary celebration, a rousing success.

Sure, there was some grumbling – you simply can’t shuttle bus 13,000 people between McCormick Place and beyond for 3.5 days straight without long lines and extended wait times – and that was only for the women’s bathroom (a hazard of belonging to a predominantly female profession!)

But then again, some people are NEVER happy. I wasn’t one of them.

I’ve just returned from my profession’s annual food and nutrition conference and exhibition (FNCE) held October 21-24. My brain is stuffed full of new information, and my heart overflows with gratitude and love for not only what I do, but the amazing people I get to do it with; my colleagues.

I got to hang out with a group of the most dedicated healthcare professionals and caring friends I know – from literally every corner of the United States and beyond. Regardless of our individual areas of practice – sports, women’s health, pediatric or oncology nutrition – soaking up the latest nutrition science from cutting edge researchers, physicians and other professionals while sitting shoulder to shoulder with our nutrition besties literally had all of us a little giddy.

Except those complainers ;).

Below are a few highlights of the event, and in the coming weeks share blog posts that dig deeper into the four hottest presentations I attended:

  1. The Women’s Health Initiative: Two Decades of Knowledge Ready for Dissemination
  2. The Evidence: Intermittent Fasting Effects on Cardiometabolic Disease and Cancer
  3. Cancer Survivorship Lifestyle Guidelines: Time for Action
  4. Nutrigenomics: Is It Ready for Prime Time?

EXHIBIT FLOOR FINDS

While I didn’t get to spend a lot of time at the exhibits, here’s what I saw trending: 

  • Foods you can eat on the run – everything seemed to be packaged to take with you.
Power Bar w/a Savory Item
  • Foods that are already prepared; just heat and eat, rip open and eat, or squeeze and eat.
Bagged and plastic bowl’d ready-to-eat salads were plentiful.

  • Bars are going NOWHERE. Whether meal replacement, snack, protein or granola – packaged food bars show no signs of slowing down.
If I have to eat a bar that I didn’t make in my kitchen – this is one of my favs!
Have to send a shout-out to this bar, created by local Glen Ellyn guys who (very) recently sold the company to Kellogg – for enough $$ to buy 10 lifetimes of bars. Company still headquartered in Chicago!
  •  An obvious focus on what’s NOT in your food vs what is, and a reminder that this product really is REAL food. Ok.

  • Superfoods, superfruits, etc. were just – everywhere.

And finally, what would a nutrition and food conference be without an actual cranberry bog. Yes, this really happened. Don the waders and boots and climb in to slosh through the bog. . .I didn’t.

 

“Travel Well Portland: 5 Bold Restaurants & 12 Random Experiences That Will Leave You Wanting MORE!”

Upon returning from my travels, my practice is to do a write-up highlighting information to help you stay “health-focused” should you one day find yourself visiting the same locale.

I’ve said it once and I’ll say it again (forever), packing healthy habits alongside your jammies is the best way to keep breast cancer risk reduction top of mind when you (temporarily) leave your regular life/routine behind!

Having just returned from a wonderful week in the Pacific Northwest – specifically, Portland, Oregon – I’m excited to share some of my health-supportive/focused finds, from restaurants offering plant-based options (NOT a challenge in Portland!), to spots for fresh air and exercise that doesn’t feel like exercise, to interestingly unique-to-Portland shops, ideas and concepts that nourish mind, body and soul.

Let me start with this: I WANT TO GO BACK!

A return trip to this part of the U.S. is definitely on the agenda, although the plan is to start in Vancouver, BC and work our way back to Portland through Washington state (Seattle Space Needle and Pike Place Fish Market, here we come!). Although we hit the ground running immediately after dumping our bags at our VRBO condo, Portland (and the surrounding area) boasts so much to see and do, it felt like we barely scratched the surface.

Portland is gorgeous, quirky, urban, friendly, and something I didn’t realize, crazy in love with dogs. My husband is the dog lover in the family, I’m the dog tolerator, but I will admit it was awfully entertaining to watch all the doggies and their owners frolicking in the park right outside our condo at all hours of the day (they were especially frolickocious in the frosty before-work and dusky after-work hours; LOTS of fetching going on.)

To kick this off, here are a handful of shots I took that capture the pure essence of Portland:

Perfect.
LOTS of smokers 🙁 in PDX. Nice vape reference – that’s nasty too.
Great poster of my fav at an actual vinyl record shop.

Eat.

If your goal is maintaining a plant-based diet (vegan, vegetarian, flexitarian or anywhere in between) while visiting the Pac-Northwest, Portland is THE place to do it.

Every single restaurant was extremely accommodating to our requests for meatless meals, although meatless meals were found on the menu at every, single restaurant we visited (obviously, it’s one of our criteria for choosing a restaurant.)

Sometimes it was simply a matter of clarifying ingredients or asking for minor substitutions, but these conversations and requests were never a big deal, in fact, it was almost expected – so refreshing! The biggest challenge in finding a meatless meal was during our trip to Cannon Beach; off-season, many restaurants closed the day we visited, but even there we ferreted out the ubiquitous hummus wrap and tomato soup (gotta love how America has discovered hummus.)

A commitment to sustainable and environmentally friendly agricultural practices, fresh, local produce, and no additives, preservatives or dyes was another thing I admired, respected and patronized several of our Portland restaurant choices for. It was another nod to health and the environment that I greatly appreciated.

Below is a collection of dining spots we hit – and loved!

  1. Boxer Ramen

The richest, most delicious bowl of ramen I’ve ever eaten. This vegan curry bowl was brimming with corn (common in traditional ramen), broccoli rabe, marinated shiitake mushrooms (great cancer risk-reducers), and scallions. I ordered extra vegetables, always a good practice when dining out, since even vegetable-heavy dishes like this tend to be light on the veggies. The precursor to the ramen was a “greens + sesame” salad (yes, MORE veggies!) of swiss chard, shiitakes, pickled cabbage and soy toasted walnuts. The gorgeous black drizzle you see on the ramen is called “mayu”, black garlic oil, the recipe for which I promptly asked the chef, and share here “Mayu” with you.  

Vegan curry ramen bowl.
Boxer Ramen!

“Boxer Ramen”

__________________________

2. Hot Lips Pizza

Any restaurant where the young guys behind the counter feverishly write down ingredients and exclaim “I can’t wait to try this!” as I share my recipe for broccoli salad, is a restaurant I will visit time and time again. 

I loved this restaurant’s commitment to using fresh ingredients from local farms, and that an entire SECTION of their menu was devoted to Vegan Pizza Pies – including the one we ordered – “Falawesome Ball Pie” (it truly was awesome.) This pie featured a delectable squash (as in the vegetable) sauce base, topped with roasted red pepper, spinach, onions, and sliced falafel chickpea balls. Precursor was a kale slaw with carrots, raisins and hazelnuts – a discussion of which kicked off the sharing of the broccoli salad recipe.

Kale slaw.
“Falawesome Ball Pie”

www.hotlipspizza.com (sorry, trouble imbedding the URL; type this into Google and you’ll get there!)

_______________________

3. Mediterranean Exploration Company

After dinner at this tapas-style restaurant, where my tastebuds were happily in overdrive and my belly was (unhappily) too full, we went an entire 24-hours eating only a bit of oatmeal and fruit – yes, we were THAT stuffed.

This place serves GORGEOUS food with exquisite and sophisticated flavor profiles, and we wanted to try EVERY plant-based item (but didn’t) on the menu. Even with limiting our choices, we still “over-ordered” and couldn’t quite finish everything, but darn it, we did our best (hence the meal that kept us full forEVER).

Even without eating a huge volume of food, eating lots of plants prepared by a chef who is not shy with the olive oil will keep you satiated for hours, thanks to the fat and high fiber – living proof right here.

Silky hummus (they must use skinless chickpeas), crispy, garlicky roasted potatoes, the best mejadra I’ve ever eaten (completely destroyed my ability to enjoy this dish at any other restaurant, ever again), and a mind-numblingly delicious freekah salad brimming with peppers and corn created the bulk (no pun intended) of our meal.

After such a robust repast, our plan was to walk to our evening destination, but this being Portland with its predictable unpredictable torrential downpours, there was no chance of walking off dinner until later, when we finally did. Eat here.

Silky hummus and mushrooms
Mejadra (lentils, onions, rice, spices)

“Mediterranean Exploration Company”

______________________________

4. Cha! Cha! Cha!

One evening we weren’t super hungry, but knew we would be if we didn’t have a little something (don’t you hate that between-hungry/full feeling?), and found this friendly taqueria within walking distance of our condo. I actually wished I were MORE hungry so that I could have eaten MORE of the most delicious veggie tacos and steaming bowl of tortilla soup (which I couldn’t finish) I’ve had in ages. Their food is FROM SCRATCH, their commitment is to health, sustainability and giving back to the community – what’s not to love? Next visit, I’m saving my appetite for a FULL meal at this spot, for sure.

Veggie taco + tortilla soup.

“Cha! Cha! Cha!”

___________________________

5. Gilda’s

Happy 27th anniversary to us!

Celebrating the day we said “I do” was the reason behind this trip in the first place, and how we found ourselves at this great neighborhood spot. Earlier in the week we’d had Italian that was disappointingly not. very. good. This was beyond. good.

Pre-dinner salads were fresh and not drowning in gloppy dressing, the pasta perfectly al dente and authentic. That’s what happens when the chef learns, trains, and works in Italy before settling back in the U.S. to wow folks with his food. Thank you, chef Marco.

Gnocchi with mushrooms, garlic, shallots.
Pasta w/red sauce, roasted Brussels sprouts.

“Gilda’s Italian Restaurant”

_____________________________

Totally Random Portland

I think one of the best things about traveling is how your mind scoops up new ideas and experiences. Here’s a collection of things that interested me, I participated in, and spoke (mostly) to the idea of “health in mind” as well. . .

  • Green Zebra Grocery

Remember “White Hen” convenience stores? Green Zebra is that, only stocked full of fresh produce, a salad bar, vegan/vegetarian/healthier packaged items, and a hot food counter/bar (like Whole Foods, only smaller and much less $$.) We need these in Chicago!

  • Food Fight Grocery

A 100% vegan grocery store selling vegan “junk” food. This I had to see. And seriously? I cracked up at the sign on the front door (read carefully below!)

There were some “un-junky” items to be sure, like this nut-butter combo you see below, but ‘ya know – organic, vegan, non-GMO candy bars and chips are still candy bars and chips – not the foundation of a balanced vegan diet. But you already knew that. And it sure was fun to peruse.

  • Co-ops and (other) interesting grocery stores carry unique items:

Like organic multigrain tempeh in “bulk”, a steal at $15.99.

Bulk tempeh.
  • Coffee – fabulous coffee (and adorable indie coffee shops) on practically every corner; a welcome respite from. . .you know. . .S*#RB+@S.

  • Stunning hiking trails and ocean views.
Forest Park
Cannon Beach, OR
Ecola State Park, Cannon Beach, OR
  • Hood River County “Fruit Loop” orchard tour.

  • Painted buildings sport inspired “art” – a feast for your eyes.

  • I discovered 100% chocolate.

  • Serenity of the “Portland Japanese Garden.”

  • Perky painted houses all in a row – nothing to do with health, but everything to do with order, surprise, and spunkiness – three often opposing concepts I adore.

  • A fully tricked out in-house fitness center.

  • Taking a barre3 class with a room full of women I didn’t know (no pics, but here’s the link.) “barre3 Portland”

And there you have it, a (mini)tour of my action-packed week in Portland. If you’re traveling there anytime soon, I’m jealous!! And I hope my (mini)guide helps point you to nourishing food and fun, healthy times.

If you want more nutrition and breast cancer information and updates on programs and services, shoot me an email at cathy@cathyleman.com.

I’ll subscribe you to my weekly newsletter, and as a thank you, send along my “25 Ways To Strike Back At Breast Cancer.”

You can follow me here. . .

Twitter: @cathylemanrd

Facebook: https://www.facebook.com/eatwellgetstrong/

Easy. Peasy.