As May is approaching you will find delicious zucchini at your local farmer’s market. Here, courtesy of Evans Farms in Bridgeville, is one way to savor it.
2 egg whites
1 1/4 cups grated Evans Farms zucchini (about 1 medium zucchini)
1/4 cup unsweetened Evans Farms applesauce
3/4 cup apple juice
1 teaspoon ground cinnamon
1 cup raisins
Preheat oven to 400 degrees F. Lightly spray muffin cups with canola cooking spray; set aside. Combine all ingredients in a mixing bowl. Stir to combine thoroughly. Spoon batter into prepared muffin cups, filling each 2/3 full. Bake for 20 to 22 minutes or until tops are golden brown.
I always say word-of-mouth is most effective in Delaware because of our small size. Well, Matt Wilson, a 31-year-old pancreatic cancer survivor, proved me wrong when he discovered a resource to support him on a pamphlet he found in Philadelphia.
Diagnosed at the young age of 29, Matt was seeking information on how to contribute to the pancreatic cancer community and discovered the Pancreatic Cancer Action Network and its Delaware affiliation.
“When I went to my first meeting,” says Wilson, “I was moved by the stories of people who were helped during treatments and how families found comfort and support through PCAN. Everyone was focused on building awareness of the PCAN efforts in honor of the people who benefited from the organization.”
With all of the focus in mainstream media about cancer prevention, it’s especially important to raise awareness about those cancers that have no method of early detection. According to PCAN, pancreatic cancer is the fourth-leading cause of cancer death in the United States, but it’s expected to become the second-leading cause of cancer death by 2020, and possibly as early as 2015.
Without early detection, awareness and federal research, funding is critical. This year, Wilson joined the Delaware affiliation of PCAN to increase recognition of pancreatic cancer and the need for life-saving research and will be lobbying in Washington, D.C. Change is coming—since the new Recalcitrant Cancer Research Act became a law in January, a new research plan will serve as a foundation for early detection methods and effective treatment options.
The inaugural walk, Purple Stride Delaware 5K walk/run, will be held June 1 at the Riverfront Wilmington. Funds from the race will help promote advocacy efforts for research as well as help patients and their families with personalized support.
The word-of-mouth marketing for PCAN has found its way back. Wilson realized that the conversation had already begun right here in Delaware—it just needed to be heard by more people.
GHD: Hey, Anthuan, there is a lot of advice online about what to eat before working out. What do you recommend your clients eat or avoid eating before a cardio workout like a run or Zumba class?
AM: The diet will depend on each person’s body type. For example, before Zumba class, some people might have a cup of tea or coffee and they will be fine. While there are others who may need something more filling due to the intensity of the workout like a cardio run, I prefer to have only a cup of coffee and this will satisfy me for a five- to eight-mile run and as soon as I return have some quick protein like a yogurt followed by a nutrient-rich breakfast consisting of eggs, five grape tomatoes, spinach or avocado and a thin whole-grain bagel or a piece of toast.
How about before something less intense than cardio? What do you recommend your clients eat or avoid eating before doing strength training, body sculpting or yoga type classes?
I would avoid anything that takes time to digest, that takes your body’s concentration from the workout. If your body’s primary focus is to digest the meal you just had then the attention is not given to the muscle groups needed to work effectively.
Good. Let’s get to the best part—post workout! What do you recommend your clients eat after they exercise?
I would recommend some type of quick protein like yogurt, protein shake or even chocolate milk, which has been known to help with recovery, until you have a meal.
How soon should people eat after their workout?
I would recommend having something to eat within 30 minutes after working out to avoid catabolism or your body feeding on your muscle due to the inadequate amount of protein or fuel your body has after your workout.
I have read a lot about these sports drinks. What are your thoughts on the effectiveness of sports drinks to replenish the body post-workout?
Most sports drinks fall into many categories and their labels should be read before making a decision. If you are not working at a very high intensity more than an hour, like most professional athletes who need to replenish a large amount of electrolytes, then I am fine with water or even chocolate milk.
I can have chocolate milk?!
Thursday, April 18
Bayhealth’s Osteoporosis Screening
Location Bayhealth Outpatient Center, 1020 Mattlind Way, Milford
Time 1 p.m. to 3 p.m.
More info. 430-5707
Sunday, April 28
2nd Daffodil Dash for Autism 5K
Location Irish Eyes Pub, Lewes
Time 9 a.m.
More info firstname.lastname@example.org
Tuesday, April 30
Christiana Care’s Garden for Life: Protect Your Hips, Knees and Back
Location Brandywine River Museum, 1 Hoffman Mill Road, Chadds Ford, Pa.
Time 7 p.m. to 9 p.m.
More info. Register online, or call 800-693-2273
To submit your health-related event, email email@example.com.