Cancer-fighting Recipe: White Beans and Winter Greens Gratin

Try incorporating more meatless meals in to your everyday dinners.  This gratin is a wonderfully warming dish.  It can be quite filling and is a great one pot meal in itself.  The beans, greens and tomatoes have cancer fighting properties along with the garlic. The herb thyme in addition to it’s wonderful fragrance, has potential antibacterial properties. If you only have dried thyme available, try substituting ¼ tsp. of dried thyme or more depending on your taste preference.

White Beans and Winter Greens Gratin

Ingredients
1 cup white beans (cannelloni or great northern - use canned beans to save time)
1 bay leaf
1 sprig thyme
1 teaspoon salt
1 large bunch winter greens (mustard, chard, turnip, or a mixture)
2 tablespoons light olive oil
2 garlic cloves, finely chopped
1 cup peeled, seeded, and chopped tomatoes
1/2 teaspoon salt
1/2 cup chicken stock, homemade or canned
Topping:
1 cup of fresh bread crumbs
3 tablespoons light olive oil
1/8 teaspoon salt

Directions
If using dry beans, soak the white beans in 4 cups of cold water for 8 hours or overnight. In a medium pot, add the drained beans, 3 cups of fresh water, and the bay leaf and thyme sprig Simmer the beans for 45 minutes, and then add the salt. Continue cooking for another 15 to 20 minutes or until the beans are tender but not mushy. There should be no more than 1/2 cup of liquid left in the pot. Remove bay leaf and thyme.

Preheat the oven to 350 degrees F. Remove the stalks from the greens and wash and dry leaves. Stack them and cut crosswise into ribbons. In a large pan, sauté and the garlic in oil for approximately 7 minutes or until tender. Add the tomatoes and salt. Mix the beans and their cooking liquid, and the greens. Add some chicken stock if the mixture seems dry and spoon into a 9-inch round or a 10-inch oval oiled gratin dish.

Prepare the topping: Mix the bread crumbs with the remaining 4 tablespoons of oil and 1/4 teaspoon of salt and spread evenly on top of the bans. Bake in the oven for 40 to 50 minutes. Served with a crisp, green salad or a salad of shared fennel and pears, this is a welcome dish for a cold winter day. If you like add some sautéed pancetta or little pieces of harm to the greens and beans mixture before turning it into the grain dish.

Serves 4.

Nutrient analysis for 8 servings: 200 calories, 7g protein, 6g fiber, 1g fat, 250mg sodium.
Adapted from Greens: A Country Garden Cookbook by Sibella Kraus.

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Protect Yourself From Skin Cancer

Rachel Woods, RN, is a nurse with surgical dermatology at Penn Medicine. 

February is National Cancer Prevention month and it’s a great time to remind everyone about the simple guidelines that can prevent or decrease the risk of certain types of cancer.

Along with routine screening exams such as mammograms and colonoscopies, your healthcare provider may recommend checking your skin for any new or changing lesions, moles, or marks.

Skin cancer is the most common cancer in the United States. Each year, there are more new cases of skin cancer than lung, breast, prostate and colon cancer combined.

The good news is that skin cancer is the easiest to treat and cure if detected early. And, although most people know if they are at a higher risk for skin cancer, some may not.

There are three types of skin cancer:

• Basal cell carcinoma
• Squamous cell carcinoma
• Melanoma

Here are some risk factors for skin cancer:

• Red or blond hair
• Fair skin
• A blistering sunburn early in life
• Prone to sunburn
• Any tanning bed use
• Spending a lot of time outdoors for work or recreation

Historically, skin cancer was most commonly diagnosed in older adults. More cases are now being seen in younger people and an alarming increase of melanoma in young women that is likely associated with tanning bad use.

How to look for skin cancer

It is never too early to start screening your skin. Take a few minutes to look at yourself in a full-length mirror and use a handheld to visualize areas hard to see. You should be familiar with the moles and freckles on your body. Take note of anything that is changing in size, shape, or color. Also watch for pink shiny or scaly lesions that may bleed easily and don’t heal.

Now that you know to give your skin a good look on a regular basis, it’s important to know sun protection. There are three things everyone needs to remember when it comes to precautions outdoors:

1. Seek shade.
2. Cover up.
3. Use sunscreen.

Shade is important particularly when the sun is at its strongest. Typically this is between the hours of 11am and 4 pm. If the sun is at its strongest, your shadow will be shorter than you.

Covering up with clothing is a good start, but all clothing is not created equal when it comes to sun protection.

Clothing with UPF (ultraviolet protection factor) is specifically designed to protect from both UVA and UVB rays yet is cool and comfortable. These garments are perfect for children and anyone who spends a lot of time outdoors. Be aware that the efficacy of these garments decreases over time as the garment is worn and washed.

You can add UPF to regular cotton clothing by adding a sun guard detergent to your wash (sunguardsunprotection.com). This adds an invisible shield to your cotton clothing that bumps a regular white cotton T-shirt to UPF 30 through 20 washes.

Also, keep your eyes safe. Look for sunglasses that block 100 percent of UV rays and wear them even if your contact lenses have UV protection. To further protect your eyes in addition to scalp, ears, and neck, wear hats with a wide brim.

Using sunscreen is not a new recommendation. However, the U.S. Food and Drug Administration (FDA) recently changed the rules about sunscreen labeling to help consumers understand what they are buying.

Sunscreen labels must be accurate and cannot claim to do things the product hasn’t been proven to do. Be wary of older products that claim to be “water or sweat proof,” offer “instant protection,” or “block” the sun’s harmful rays.

These are examples of unproven claims are no longer allowed on packaging.
When purchasing sunscreen, look for:

• Broad spectrum sunscreen (or the ingredient “avobenzone”), which means that it covers both UVA and UVB rays.
• No less than 30 SPF, as recommended by The American Academy of Dermatologists.
• Water-resistant products if you will be swimming or sweating.

How to apply sunscreen

1. Apply liberally to skin at least 15 minutes prior to sun exposure. If you are in a bathing suit “liberally” means enough to fill a shot glass.
2. Reapply at least every two hours or after you swim.
3. Don’t forget your lips! Use an SPF 30 lip balm to keep this sensitive skin protected.

Free skin cancer screening

Take advantage of Penn Dermatology’s annual free skin cancer screening clinic on Saturday, May 19. Call 215-662-2737 to make an appointment now.

Remember, sun safety is year-round. Sign up for a free skin cancer screening today.
Melanoma Skin Cancer – Get the Facts

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Use Herbs for Health

Eat Your Herbs is a workshop to explore the use of health promoting herbs in your everyday cooking.


Using, drying and freezing the herbs will also be discussed as well as where to purchase quality herbs. Many herbs contain cancer fighting properties as well and will entice your tastebuds to enjoy foods like never before.



This program may be particularly useful to you if you are undergoing cancer treatment or if medications have changed your taste.

Eat Your Herbs Workshop

Date: Wednesday, February 29, 2012
Time: 2 to 4 pm
Location: Joan Karnell Cancer Center at Pennsylvania Hospital, 230 W. Washington Square, Farm Journal Building, First floor conference room
Registration: Please call 215-829-6560 to register as space is limited.

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Cancer Prevention Tips for Childhood Cancer Survivors

Melanie Gaffney is a proud childhood cancer survivor, and a contributor to the Focus On Cancer blog. Today she is cancer-free, but lives with the after effects of her cancer treatments. 

It is no secret that once you survive cancer, your chances increase for future health problems. Depending on the type and location of the cancer you survived and how it was treated,  you may be at an increased risk for getting cancer again.

Childhood cancer survivors are a little bit different from adults and have a unique set of factors that may increase their risk. Children with cancer are treated during an important time, when they are developing both physically and mentally.

Because of this, they may have long term health effects. These effects may not show up until weeks, months or many years after treatment and are called late effects.

After going through cancer and enduring the treatments, many survivors are reluctant to continue to receive follow-up care, often because they are scared about finding additional health problems. They may even feel that they have experienced enough illness and don’t want to see doctors anymore - getting tests and diagnoses can bring up many feelings of the past. Survivors of childhood cancer (and anyone for that matter) can minimize the severity of late effects and reduce their risk for recurrent cancers and other diseases by following these tips:

• Don't smoke or chew tobacco and avoid secondhand smoke.
• Protect skin from sun exposure.
• Limit alcohol consumption.
• Avoid illegal drug use.
• Eat a healthy diet low in fat and high in fiber.
• Exercise regularly.
• Get recommended vaccinations, such as a flu shot.

As well as preventive methods, cancer survivors need a to take responsibility of their health. They must be proactive in their healthcare, take the time to read and research their specific risks and find a great doctor or team to manage their care. It’s important for cancer survivors to keep their appointments and share all of their concerns, aches and pains and issues they may be experiencing.

Here are some important things to remember as a cancer survivor:

• Education about potential late effects for your specific diagnosis and treatment
• Screening for and monitoring of late effects
• Referrals to doctors who specialize in areas of the body affected by late effects
• Help with treatment-related school and work difficulties
• Support for emotional issues of survivors, post-traumatic stress syndrome can sneak up years later.
• Assistance with health insurance and financial issues

It’s important to remember that each one of us are our own are biggest healthcare advocates. Cancer survivor or not, it’s crucial to fight for our right to good health and healthcare.

After all, a cancer survivor has already fought once; this is nothing in comparison.

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Learn About Pancreatic Cancer at This Free Event

Penn’s Abramson Cancer Center invites you and your loved ones to attend Focus On Pancreatic Cancer, a FREE educational conference about pancreatic cancer.

Penn’s Focus On Pancreatic Cancer Conference is a day designed to address the personal and medical issues facing people with pancreatic cancer including those in treatment, survivors, their loved ones, relatives and caregivers.

The conference provides patient-focused information on the latest advances in pancreatic cancer risk, prevention, diagnosis, treatment, symptom management and psychosocial issues; as well as the opportunity to network and gain support from other pancreatic cancer patients and survivors.

Who Should Attend

• Newly diagnosed with pancreatic cancer
• At risk for pancreatic cancer due to a diagnosis of:
• BRCA2 carrier
• Hereditary pancreatitis
• Familial atypical mole and multiple melanoma (FAMMM) syndrome
• Patients with pancreatic cyst
• Pancreatic cancer survivor
• Family member or caregiver of a pancreatic cancer patient or survivor

Join Us

Time: 7:30 am to 3 pm
Date: Friday, March 2, 2012
Location: Hilton Hotel located at 4200 City Avenue, Philadelphia, PA
Registration: OncoLink.org/Conference/Pancreas or call 800-789-PENN (7366)
Cost: FREE

Unable to Attend?

If you are unable to attend in person, join the conference via free livestream. View the conference livestream for free at PennMedicine.org/Abramson/PanCaLive from 7:30 am to 3 pm EST on March 2.

In addition to being able to watch the conference live online, there will be a live web-chat from the conference with a panel of expert clinicians who will answer questions about risk, diagnosis and treatment. To participate in the live web chat or submit a question ahead of time, visit www.OncoLink.org/Webchat. The web-chat will take place March 2, 1:15 pm, ET.

Follow Penn Medicine on Twitter for event information before the conference date, and live tweeting throughout the conference with the hashtag #PanCaACC.

You are welcome to “re-tweet” Penn Medicine's  messages to your followers for our event.

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Screening for Lung Cancer

When it comes to lung cancer, the numbers are not good. More people in the U.S. die from lung cancer than any other type of cancer.






Consider these facts:

• In 2011, more than 220,000 Americans will be diagnosed with lung cancer and more than 156,000 people will die of lung or bronchus cancer.
• Smokers are 10 to 20 times more likely to get lung cancer. About 90 percent of lung cancer deaths in men and almost 80 percent of lung cancer deaths in women are due to smoking.
• There are more than 94 million current or former smokers in the U.S.
• Among both men and women in the United States, lung cancer is the second most common type of cancer, accounting for more deaths than breast cancer, prostate cancer, and colon cancer combined.

Screening uses tests or exams to find a disease like cancer in people who don't have any symptoms. Because lung cancer often spreads beyond the lungs before it causes symptoms, a screening test that finds lung cancer early could save many lives.

In the past, no lung cancer screening test had been shown to lower the risk of dying from this disease. Studies involving spiral CT (or helical CT) have shown some promise in finding early lung cancers in heavy smokers and former smokers. So far, major medical groups have not recommended routine screening tests for all people or even for people at increased risk, such as smokers.

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Penn Study Tests Effects of Exercise for Reducing Breast Cancer Risk

While cancer research has come a long way in helping identify ways in which people can prevent certain types of cancer, cancer researchers are still looking for new, effective cancer prevention strategies.

Cancer researchers at Penn Medicine are testing to see if women who are at higher-than-average risk of developing breast cancer during their lifetimes may be able to reduce their risk with exercise. 
Research has already proven that female athletes have reduced estrogen levels as a result of exercise.   There is also evidence that lower estrogen levels can reduce breast cancer risk over a woman’s lifetime.  The hypothesis of the study is that if estrogen levels can be reduced through exercise, the risk of a future breast cancer diagnosis may be lower as well.

The Women in Steady Exercise Research (WISER) Sister project at Penn, is a five-year study for women at elevated risk of developing breast cancer. The study examines the effects of exercise on estrogen levels. Women in the WISER Sister study are asked to exercise a certain amount each week for about five months.  Their estrogen levels are measured before they start exercising and again during their final months of exercise in order to measure the amount of hormonal change.   

The research team is trying to learn how much exercise is necessary to reduce estrogen levels, as most women do not have hours each day to devote to exercise.  They are also exploring whether estrogen levels in the at-risk population respond differently than those in the average population.  If the researchers can prove this hypothesis, women at increased risk of developing breast cancer may have an alternative to conventional and often invasive prevention techniques.  The results of the study may provide those women with some additional time to carefully weigh their options before having to make any potentially difficult decisions.  

Even if enough data are gathered to prove the  hypothesis, it’s important to know that exercise is beneficial to “EVERY BODY.”  Exercise can help prevent the onset of a number of different chronic conditions such as type 2 diabetes and hypertension, and can be used as a means of treating countless others.  Women who exercise may be both physically and mentally healthier than those who do not.  Exercise also promotes synergy between the body and mind, and may give women the self-assurance and confidence they need to be mentally resilient and physically fit if they do face cancer. 

And women who use exercise to prevent cancer might experience an added benefit that everyone can wish for—the ability to fit into that smaller pair of jeans.

Watch Kathyrn Schmitz Ph.D., MPH, discuss more about the study.

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