“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”

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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!)

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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”

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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!”

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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”

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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. 

 

 

“Introducing. . .Breast Cancer PREHAB.”

It was time to cry uncle.

Over the long Labor Day weekend I was not physically idle for a second (sleeping doesn’t count), and neither was my mind.

I’d been chewing on an issue that just wouldn’t leave me alone – the question of how to wrap my mind around all of the scientific information on breast cancer nutrition, fitness and lifestyle, package it up neatly, and present it to women who need it most in a timely, orderly, succinct yet engaging, ongoing message of love, support and inspiration. You’d think that would be fairly simple to accomplish, yes?

Ambitious, yes. Simple, no.

While writing my weekly blog over the last few months, sifting through topics relevant to the breast cancer community and working to develop content for my “still-in-progress-new-website”, one thing became excruciatingly clear. All of that scientific information is exciting and relevant, yet the sheer volume is enough to overwhelm, stymie forward motion, and bury me alive.

So what to do?

Well, go to the Morton Arboretum and run laps, of course. It was Saturday morning, and somewhere around the third mile I had the aha moment I’d been searching for.  

PREHAB.

That was it. Breast cancer PREHAB.

Shortly after my diagnosis I read this exact article in CURE magazine and remember thinking, “THIS. RIGHT. HERE. This is what women need to know about and take action on. This will help them.”

I also recalled the two most common challenges shared by the 140 survivors I surveyed on breast cancer and nutrition; and they both occur at the time of diagnosis:

  1. “I want to know what I should be eating and how I should change my diet, but I don’t know who to trust. Online sources give conflicting information, and my doctor said: a) nutrition doesn’t matter, b) you can eat anything you want,             c) he/she doesn’t know enough about nutrition to help me.”
  2. “What should I eat (or not) to reduce my risk of recurrence.”

My survey asked nutrition questions only, yet in the time since gathering that feedback I’ve had multiple exchanges with members of the breast cancer community about exercise and fitness; specifically, how best to use physical activity to improve treatment outcomes and yes, that hot topic. . .reduce risk of recurrence.

So there you have the eureka moment those running endorphins churned up for me;  focusing my efforts and work on the PREHAB space, an area of breast (and other) cancer interest currently in its infancy, yet steadily gaining ground.

So What Is Breast Cancer Prehab?

The idea of prehab as a proactive approach to avoid pain and injury is a familiar concept in the world of physical therapy, not yet so much in the breast cancer world, which makes education on what prehab is, its value and benefit, and what can be gained from taking action at the time of diagnosis imperative. Breast cancer prehab isn’t so much about avoiding pain and injury, but more about building physical resilience and strength to better withstand the rigorous demands on the body (and mind) of breast cancer treatment; surgery, chemotherapy and radiation are all trauma to the body, so the concept of prehab posits that the more resilient one is going in, the better the outcome.

While “prehab” may conjure up only a physical component, nutritional counseling and education, and even psychological support have also shown to contribute to positive outcomes.

Another thing I love about breast cancer prehab is that the concepts translate far beyond the time of a diagnosis to support a reduction in risk of recurrence, survivorship, or living with metastatic breast cancer. The guidelines for prehab – education on how to uplevel nutrition and fitness to build physical resilience – apply even for women who haven’t been diagnosed as a focus on prevention.

675 women PER DAY are diagnosed with breast cancer. The collateral damage (to use a phrase coined by Dr. Susan Love) in terms of physical limitations, psychological impact, and negative outcomes on energy, stamina, immune system health and a host of other physiological issues post-treatment is colossal. The opportunity to help lessen that burden with actionable tools and services is exciting and humbling.

My blog will continue to address a wide variety of breast cancer nutrition/fitness/lifestyle topics, all supporting the idea of taking action; which I hope I’ve convinced you is especially important at that critical time of diagnosis.

Stay tuned, big things are coming!

“Even before treatment starts, you can help the healing process begin.”                                                                            – Cathy Leman, MA, RD, LD

If you’d like to learn more, these are good places to start:

  1. “Patients Do Better After Surgery If They Do Prehab First”
  2. “Cancer Prehabilitation Important Lessons From a Best Practices Model”
  3. To Boost Patient Health, Rehab Sometimes Starts Before Cancer Treatment

 

 

 

“3 Breast Cancer Treatment Side Effects That May Increase Your Risk of Heart Disease”

I am very fond of saying, “What you eat for your heart is good for your breasts.” (and vice versa)

It’s not like your body says, “Wait a second – that apple protects against heart disease and stroke, NOT BREAST CANCER – drop it right now, you’re not doing your chest any favors!”

Each time you choose quality, whole food fuel, you elevate the health and function of every cell in your body, from cardiac muscle cells to breast cells.

At ~108,000 beats per day, every minute of every hour, your heart faithfully pumps oxygen and nutrient-rich blood throughout your body while taking harmful waste products like carbon dioxide away from tissues. A healthy, strong heart makes for a healthy, happy life. And through the miracle that is your body? You’re not even aware of that effortless work taking place!

Until you’re aware that there may be a glitch in the effortlessness of that exquisite physiology.

For many survivors, the unfortunate reality is that life-saving treatment for breast cancer may result in heart-damaging side effects – regardless of how many apples eaten.

According to a recent article in the Journal of Clinical Oncology, The Top Killer In Breast Cancer May Surprise You, the leading cause of death in breast cancer patients today is heart disease.

Even for women in their 40’s and 50’s, the combination of radiation plus a variety of medications (i.e. anthracycline and trastuzumab) can result in heart failure, cardiomyopathy, and other cardiotoxicities. With cardiomyopathy the heart muscle becomes enlarged, thick or rigid, causing fatigue and shortness of breath, especially with physical exertion. As the condition worsens, the heart becomes weaker and less able to pump blood through the body and maintain a normal electrical rhythm.

If you’ve had breast cancer treatment, this may be old news; most everyone working with a cancer treatment team recognizes that “treating breast cancer effectively puts the heart at risk.” What is new(er), is the emerging focus on minimizing risk while maximizing the impact treatment has on breast cancer, updated guidelines for medication dosing, providing other pharmacologic agents within a few months of treatment – while disease is still subclinical – to  mitigate or reverse disease, and the emergence of a collaborative effort between oncologist and cardiologist; the subspecialty of cardio-oncology.

Outside of chemotherapy agents and radiation, there are three other breast-cancer-related factors that can increase heart disease risk:

  1. treatment-related early menopause (lose protective effect of estrogen)
  2. aromatase inhibitor therapy (can raise cholesterol and risk of diabetes)
  3. significant weight gain during/post-treatment (may lead to high blood pressure and insulin resistance)

So is there anything you can do, even in the face of breast cancer treatment, to keep your hard-working heart working optimally?

ABSOLUTELY!

The recommendations below fit EVERYONE (breast cancer patient or not!). While you may not be able to fully protect your heart from treatment (although with targeted radiation and newer medication guidelines, outcomes are improving), adopting these lifestyle factors help reduce your risk of developing heart problems:

  • Eat a plant-based diet (don’t forget apples!)
  • Be diligent and consistent in engaging in aerobic/cardiovascular fitness (see my June 8, 2017 blog post on “Cardiovascular Fitness”)
  • Maintain a healthy weight, or lose weight if you’ve gained
  • Manage blood pressure, cholesterol, HDL/LDL, and triglycerides
  • DON’T SMOKE – stop if you do
  • Reduce and/or manage stress

 

“When GI Joe Gets Cancer.”

It’s said that age is the greatest risk factor for developing cancer, with risk increasing significantly after age 50, and half of all cancers diagnosed in people age 66 and above. (1) Currently, there is no single reason why aging bodies are more susceptible to cancer, although longer exposure to carcinogens and mutations in the genome are certainly culprits.

Since the population is aging (isn’t it always because that’s the way it works?) I don’t take issue with that, but will someone please explain to me how a fit, healthy, 25-year old, aging but not aged Army serviceman is diagnosed with testicular cancer?

Or a healthy, fit, aging but not aged 42-year old is diagnosed with pancreatic cancer?

Testicular cancer isn’t actually my area of expertise nor experience. Neither is pancreatic. But in the last 2 weeks alone, and as recently as this morning, I’ve learned of 3 new cancer diagnoses – pancreatic, breast and testicular – in people that I know, are related to people that I know, or who were referred to me for cancer nutrition education by someone that I know.

When. Does. It. Stop.

 

This informational slide from American Cancer Society Cancer Facts & Figures paints a not-so-pretty picture. And I wanted to share it with you.

If you think for one minute that you’re not a cancer target, I would advise you to re-think. The statistics are ridiculously alarming, and the fact that cancer diagnoses are on the rise, while a sense of urgency devoted to determining what’s causing the increase appears to be lacking, is beyond me.

While I’m grateful for continually improved treatments, pharmaceuticals, and early detection, I must stress that these are not cures, nor are they preventive. Early screening does not prevent cancer, it simply catches it – hopefully before it’s had an opportunity to do too much damage.

I know how complex cancer is, how random, how wily, how varied and virulent – but I don’t care. I want research dedicated to determining causes and outcomes that provide ways to avoid/prevent.

Is that asking too much?

(1)

Why Does Cancer Risk Increase As We Get Older?