Monmouth Health & Life: October 2015

OCTOBER 2015 | $3.95MONMOUTHHEALTHANDLIFE.COM

THEfoodISSUE

4 CHEFS SHARE THEIR FAVE SPECIALS

PROTEIN, EXPLAINED LUNCHTIME MAKEOVER

HOW SWEET IT ISBEST DESSERTS

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ContentsOCTOBER 2015

FEATURES

21 SAVE THE DATE Learn how to stay well and

healthy during a day-long

conference next April 20.

22 LIVING WELLWITH CANCERA new drug helps a breast

cancer patient get the most

out of every day.

24 THE BEST INBREAST CARETwo new doctors at the

Jacqueline M. Wilentz

Comprehensive Breast Center

bring top clinical credentials and

a passion for helping patients.

26 CHEFS SECRETS Local masters of the kitchen

reveal the recipes for their

signature dishes.

30 JUST DESSERTSDo try these at home: sweet

treats from top Monmouth

restaurants.

34 PROTEIN, EXPLAINEDA dietitian fields questions about

a key nutrient we all need.

IN E VERY IS SUE

6 WE LCO ME L E T T E R

8 E DI TORS NOT E

46 WHE RE TO E AT

50 B E T HE RE

30

2 OCTOBER 2015 | MONMOUTHHEALTHANDLIFE.COM

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54ESCAPES

Do as the Romans did: Visit

beautiful Capri, the worlds first

resort, where la dolce vita

was practically invented.

56GATHERINGS

Photos from recent events

in and around Monmouth

County.

15LOCAL BUZZ

Our guide to new ideas, tips, trends and

things we love in Monmouth County.

18JEWELRY BOX

The locket you wear around your neck

could be the key to an elegant look.

36TASTES

While youre packing lunches for the

kids, why not make one of these

nutritious portable meals for you too?

42POWER FOOD

Packed with nutrients and full of new

culinary possibilities, cauliflower is

ready for its shining hour.

44WINE + SPIRITS

Perfect for autumn, the shandy is a

sweet and spicy beer cocktail with

British roots.

DEPARTMENTS

ContentsOCTOBER

36

44


54

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WELCOME LETTER

DONT NEGLECT

MAMMOGRAMS

FOR ADDITIONAL INFORMATION ABOUT MONMOUTH MEDICAL CENTER, VISIT

OUR WEBSITE AT BARNABASHEALTH.ORG/MONMOUTH-MEDICAL-CENTER.

FRANK J. VOZOS, M.D., FACS

PRESIDENT AND CHIEF E XECUTIVE OFFICER,

MONMOUTH MEDICAL CENTER,

THE UNTERBERG CHILDRENS HOSPITAL

AND MONMOUTH MEDICAL CENTER,

SOUTHERN CAMPUS

BREAST CANCER IS THE SECOND MOST COMMON cancer, after skin cancer, among women in the United States.

In fact, about 1 in 8 women born today in the United States will

get breast cancer at some point.

The good news is that many women can survive breast can-

cer if its found and treated early. A mammogramthe screen-

ing test for breast cancercan help find breast cancer early

when its easier to treat.

October is Breast Cancer Awareness Month, an annual

campaign to increase awareness of the disease. From its start

in 1985, the aim of Breast Cancer Awareness Month has been

to promote mammography as the most effective weapon in the

fight against breast cancer.

In this issue of Monmouth Health & Life, we introduce you

to fellowship-trained breast imager Jennifer L. Keedy, M.D.,

who has joined the team of dedicated breast imagers at the

Jacqueline M. Wilentz Comprehensive Breast Center at Mon-

mouth Medical Center, who specialize in the technical aspects

involved in diagnosing breast problems. They are joined by a

staff of highly trained, licensed mammography technologists

and nursesall of whom are sensitive to the needs and con-

cerns of every patient.

We also introduce fellowship-trained breast surgeon Man-

preet K. Kohli, M.D., who joins the team of the region's finest

board-certified general surgeons who specialize in breast

surgery and a multidisciplinary panel that meets weekly to pro-

spectively consider all the elements of the patients care. The

Jacqueline M. Wilentz Comprehensive Breast Center is New

Jerseys only Certified Quality Comprehensive Breast Center

of Excellence and is a recipient of the Womens Choice Award

20142015 as one of Americas Best Breast Centers, and offers

the latest in screening and diagnostic imaging technologies.

National Breast Cancer Awareness Month is a chance to

raise awareness about the importance of early detection of

breast cancer. I urge the women in our community to talk to

their doctors about their risk for breast cancer, especially if a

close family member had breast or ovarian cancer. Your doctor

can help you decide when and how often to get mammograms.

Sincerely,

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EDITORS NOTE

ARE YOU HUNGRY? IF NOT,

reading this issue just

might change that. In it, we

tempt your palate with ir-

resistible culinary delights.

On page 26, for example,

four talented local chefs

share their favorite reci-

pes so that you can dazzle

your family and friends at

home. (I cant wait to try

the butternut squash soup

with pumpernickel crou-

tons.) Then, on page 30,

we solicit chefs expertise

once more for delicious

end-of-meal treats. (The

pumpkin bread pudding

has my name written all

over it!)

And we dont stop

there. In our Tastes de-

partment, on page 36, we present a trio of portable meals that

will make midday healthier and more interestingbeet, black rice

and pear wraps, perhaps? Speaking of health, a dietitian an-

swers your questions about protein on page 34. There youll learn

how much is too much, whether you should eat this often-mis-

understood nutrient after a workout, suggestions for protein-rich

snacks and more.

Of course, no law says you must keep your taste buds at

homeor even on this continent. On page 54, we take you on

an armchair tour of Capri, where la dolce vita was practically in-

vented and eating has been elevated to an art. Only the Caprese

could take vine-ripened tomatoes, basil and mozzarella drizzled

with extra virgin olive oil and turn it into a mouthwatering meal.

Finally, if youre a foodie, you wont want to miss our annual

Best of Monmouth show and expo at Asbury Parks Berkeley

Oceanfront Hotel on Thursday, October 15, where there will be

many mouthwatering bites to sample. (You can order your tickets

now at monmouthhealthandlife.com.) I hope to see you there!

GLORIOUS FOOD

RITA GUARNA

EDITOR IN CHIEF

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RITA GUARNA

EDITOR IN CHIEF

ART DIRECTOR STEPHEN M. VITARBO

EDITORIAL

MANAGING EDITOR CAROL BIALKOWSKI

SENIOR EDITOR TIMOTHY KELLEY

CONTRIBUTING EDITORS MICHAEL ARDIZZONE,

LEE LUSARDI CONNOR

EDITORIAL ASSISTANT JACKLYN KOUEFATI

ART

DESIGN CONTRIBUTORS

EILEEN CRABILL, YVONNE MARKI

WEB

DIRECTOR OF DIGITAL MEDIA NIGEL EDELSHAIN

PRODUCTION

DIRECTOR OF PRODUCTION AND CIRCULATION

CHRISTINE HAMEL

PRODUCTION/ART ASSISTANT

ALANNA GIANNANTONIO

MONMOUTH HEALTH & LIFE is published 7 times a year

by Wainscot Media, 110 Summit Ave., Montvale, NJ 07645.

This is Volume 14, Issue 5. 2015 by Wainscot Media

LLC. All rights reserved. Subscriptions in U.S. outside of

Monmouth County: $14 for one year. Single copies: $3.95.

Material contained herein is intended for informational

purposes only. If you have medical concerns, seek the

guidance of a healthcare professional.

BE SOCIAL Join our online community!

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fax 201.782.5319;

email [email protected].

Monmouth Health & Life assumes no

responsibility for the return of unsolicited

manuscripts or art materials.

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WELCOME to the latest edition of Fiscal Fitness! Not too long ago, I was watching T.V. and came across the movie The Devil Wears Prada. I am a Meryl

Streep fan, so I watched laughing out loud at

how ridiculous the fashion world can be at times.

Dont get me wrong. I love great clothes but I

havent made it a priority in my life. Some things

in life we take so serious. Yet, when it comes to

much more important things, like supporting

ourselves during retirement, we tend to glaze

over the details. Maybe designer clothes should

no longer be a priority.

The Devil is in the details. Systematic

investing. Dollar cost averaging. Diversifcation.

These are all terms we hear about, but do we

put into practice? Moving in and out of the

market can be counterproductive for investors

pursuing long-term goals. On Monday, August

24th, we witnessed one of the most extreme

trading days in the history of the U.S. markets

(as of 8/31/15). Investors were shaken, to

say the least. For those of us with a long-term

perspective, turning off the news and staying

focused on the bigger picture was probably the

best choice.

Emotions drive decisions. Impulse

purchases. Panic selling in the stock market.

Historically, investors have had a very poor track

record of timing the market. Do you have a

fnancial life plan that addresses the hiccups that

are part of a normal market cycle? Now may be

the time to re-evaluate your portfolio and your

stomach for volatility.

Financial Independence is generally

used to describe the state of having suffcient

personal wealth to live, without having to work

actively for basic necessities1. Its what most of

us strive for. What happens when the paychecks

(or alimony) stop? Few people today have a

company pension plan. How do you create your

own? Social Security alone wasnt meant to

support ourselves in retirement. As we are all

living longer, will your investments generate

enough income to support yourself for 20 or

30 years in retirement? One of the

biggest concerns my clients have are

rising health-care costs. Remember,

Medicare covers only about 60%

of health care costs in retirement

and does not cover long-term care.

medicare.gov

Have you prepared for health-

related retirement expenses? The

last thing I want my family to deal with is making

tough decisions about long-term care, should the

need arise. Note: Most of us are familiar with traditional

long-term care insurance policies. For those of us who

are self-funding for the what-if scenario, hybrid policies

that combine long-term-care insurance with either life

insurance or annuities may be an option.

Social Security Know your options for taking

your social security benefts. Did you know if you

are divorced and your ex-spouse is deceased, you

can receive social security benefts based on their

work history? The following rules apply:

Must be age 60, or 50, if you are disabled

Your marriage lasted at least 10 years

You are not entitled to a higher beneft on your

own record

Note: Former spouses who are full retirement age may both

fle on each others record and postpone applying on their

own to earn delayed retirement credits. Be aware that a

fle and suspend strategy could affect your Medicare

premiums. For more information, visit:www.ssa.

gov/planners/retire/suspend.htmlssa.gov

If you have never taken an active role in how the

fnances are managed, now may be the time. As a

veteran in wealth management, Ive been advising

couples and newly independent women take control

of their fnancial future for over twenty years.

Together we can make it happen.

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800-995-4534

www.harborlightsfnancial.com

1. Wikipedia

This information should not be construed as specifc tax, legal or investment advice. Investing involves risk, including possible loss of principal. Securities and advisory services offered through LPL Financial, a Registered Investment Advisor. Member FINRA/SIPC.

The Devil Wears Prada

Debra Fournier

CERTIFIED FINANCIAL PLANNER

Certifed Divorce Financial Analyst

About THE AUTHOR

Debra Fournier, CFP, CDFA is a Principal of Harbor Lights Financial

Group, Inc. in Manasquan, N.J. She

has been providing comprehensive

fnancial planning and investment

advisory services for two decades. As

an experienced CERTIFIED FINANCIAL

PLANNER professional and Certifed

Divorce Financial Analyst, her divorce

planning services are especially

productive where there are complicated

fnancial issues, signifcant assets or an

imbalance of knowledge between the

divorcing couple.

Debra currently serves on the executive

board of the Jersey Shore Collaborative

Law Group and the Academy of Finance

at Manasquan High School. She

participates in the mentoring program

at Monmouth University and is a

member of the Association of Divorce

Financial Planners and Institute for

Divorce Financial Analysts.

She has been quoted in s

Personal Finance Magazine and AOL

Daily Finance, has appeared numerous

times on Good Day New York and has

been featured in the Asbury Park Press

section Getting Ahead.

For a private, no-obligation phone

consultation, please call 800-995-4534

or email [email protected]

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SUBSCRIPTION SERVICES To inquire about a

subscription, to change an address or to purchase a

back issue or a reprint of an article, please write to

Monmouth Health & Life, Circulation Department,

110 Summit Ave., Montvale, NJ 07645; telephone

201.573.5541; email [email protected].

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M O N M O U T H N E W S R E V I E W S T I P S T R E N D S

LOCALBUZZ

MONMOUTH HEALTH & LIFE | OCTOBER 2015 15

With the passing of 62-year-

old retailer and Colts Neck

resident Larry Garmany on

July 25, Monmouth County

lost one of its leaders

and the company that

publishes this magazine lost

a valued friend. Founder of the

Garmany clothing store in Red

Bank, Larry was an active phi-

lanthropist who once hosted a

Monmouth Health & Life event

to honor individuals who gave

back to the community. He was

remembered as a quintes-

sential gentleman; one friend

called him the nest human

being he had ever known. A rm

believer in the bright prospects

of the Red Bank community,

Larry told us in a 2012 interview

that the area would become an

ever more vital destination for

visitors, shoppers and diners.

I have high hopes, he said.

Our hopes remain high too, of

coursebut we miss our friend.

farewell,FRIEND

One of the joys of living on the Jersey Shore is

the wide array of palate-pleasing possibilities for

dining out or taking out. These ve have been

making news:

Jimmys Taste of Italy, a deli-caterer thats

been a Monmouth County favorite since 1995, has

opened a new location at 1201 Sycamore Avenue

in Tinton Falls, across town from its original store

at 4060 Asbury Avenue. The new spot features

a deck for outdoor dining. One specialty of the

house: the Mi Amore Stacie Chicken, stuffed with

asparagus, fresh mozzarella and roasted peppers.

tasteo talymarket.com

The long-awaited Marina at Oceanport at

10 Riverside Avenue opened this summer to

serve the dock-and-dine setand anyone

else whos hungry. The restaurant and bar offers

oceanfront dining in a renovated marina space

once occupied by Fort Monmouth. Theres a

raw bar with shrimp and crab cocktail and

Scallop & Shrimp Ceviche, and one popular

entre is Seared Ahi Tuna Steak, served in a

sesame-seed crust with wild rice pilaf.

marinaatoceanport.com

Thirty-one draft beers and more than 60 bottled

ones are on offer at Asbury Festhalle & Biergar-

ten, a Teutonic-style beer-garden bar that opened

its doors at 527 Lake Avenue in Asbury Park

during the winter. Dining choices

include Wiener

Schnitzel, Hungarian Beef Goulash and what the

menu lists as Fisch & Chips. Theres live music to

sip and dine by, and large, European-style com-

munal tables extend fellowship to those who begin

as strangers. asburybiergarten.com

When a nearby restaurant wins a statewide

prize, youve got to dine there to celebrate, right?

Mark us down as pleased but not surprised

about two of this years winners of New Jersey

Restaurant & Hospitality Association awards:

Restaurateur of the Year honors went to Steve

Bidgood, owner of Salt Creek Grille in Rumson

and Princeton. saltcreekgrille.com

Long Branchs Sirena Ristorante was

co-winner of the associations Gold Plate award.

sirenaristorante.com

5 EXCUSES TO CHOW DOWN

LARRY GARMANY

1952-2015

MON.1015.buzz.4.indd 15 9/25/15 11:12 AM

LOCAL BUZZ

TO THE LIGHTHOUSE

Dog: Jack, 8 years old, yellow Labrador

Human Companion: Rachel Scerbo of

Allenhurst

Scerbo acquired Jack when he was a puppy

after a visit to Puppies Galore in Brick. I

knew from the rst moment that we had to

have himhe was the most playful puppy

in the place, says Scerbo. He couldnt stop

running, jumping and licking our ngers.

A week later my dad [Louis Scerbo] came

home with Jack as my birthday present.

Speaking of birthdays, Jack had #8 in

Septemberbut he still romps on the beach,

chases birds and jogs with Scerbo. When-

ever I come home from work he is waiting

by the door with a bone, ready to play, she

says. And every Saturday I take him to Rook

Coffee in Oakhursthes happy knowing that

Im content with my cup of coffee.

Think your furry friend is the cutest in Mon-

mouth County? Send us a picture of you and

your pooch and we may publish it! Email:

[email protected].

PUPPY LOVE

Is anything more evocative than a

lighthouse by the sea? Especially

now that brisk fall weather is rolling in,

these historic guardians of the sea-

coast beckon the visitor for a delight-

ful exploration of ocean vistas and the

maritime past. Check out these three

examples. (Theyre all free!)

SANDY HOOK LIGHTHOUSE,

Gateway National Recreation

Area Open year round from

12 to 4:30 p.m., with half-hour

tours beginning at 1 p.m. (Kids

must be at least 4 feet tall

to climb the tower.) The old

lighthouse keepers quarters, built

in 1883, now serve as a Visitors

Center with exhibits on the history

of the 250-year-old facility; in an

adjacent barn a historic video

tells the lighthouses story. Call

732.872.5970 to learn more.

SEA GIRT LIGHTHOUSE,

Ocean Ave. and Beacon Blvd.,

Sea Girt This facility, which

debuted in 1896, was the last

live-in lighthouse built on the

Atlantic coast. Guided tours

are conducted on Sundays

between 2 and 4 p.m. through

November 22, except on

holiday weekends (no tour

October 11, for example). Call

732.974.0514 or visit seagirt

lighthouse.com for more

information.

TWIN LIGHTS LIGHT-

HOUSE, Twin Lights His-

toric Site, Lighthouse Rd.,

Highlands Theres been a

lighthouse here as a naviga-

tion aid since 1828, and the

current structure, made up

of two non-identical towers

linked by keepers quarters

and storage rooms, was built

in 1862. No guided tours

are offered, but visitors can

explore the north tower

and there are historical

exhibits. Open 10 a.m. to 4

p.m. (sometimes with an

hour-long lunch break at

noon) Wednesday through

Sunday year round.

Call 732.872.1814 or visit

twinlightslighthouse.com

for more details.

PURR-FECT GIFT?Are you a cat person or a dog person?

Either way, photographer Kim Levin of Little

Silver has a book for you. Her photographs

appeartogether with text by Chicago

author Megan Colleen McGlynnin two

new 64-page gift volumes published by the

greeting-card line Molly & Fig and distrib-

uted by Brownlow Gifts of Fort Worth, Texas.

Pack Mentality: Friendship Dog-splained by

Canines and Cat-panions: Friendship from

the Feline Point of View both explore animal

togetherness and comradeship. Theyre

available on Amazon and at Barnes & Noble

and other local bookstores for $8.99 each.

I took many of the cat pictures at the

Monmouth County SPCA, says Levin, who

notes that that organization will be using the

cat book in fundraising appeals.

Meet Levinand get her to sign the

book about the species of your choiceat

Fair Havens River Road Books at 759 River

Road at 1 p.m. Saturday, November 14.


2 NEW PLACES TO BUFF UPMonmouth County tness a cionados recently got two bits of good news:

OAR FITNESS AND ENDURANCE opened at 1006 Ocean Avenue in Sea Bright. This

new tness studio offers indoor rowing, boot camp, CrossFit, personal training and nutrition-

al counseling. Its owned by athlete and CrossFit instructor Ilene L. Winters, a self-described

tness fanatic. Instruction is available one-on-one and in small-group classes for people of

all tness levels. Call 908.400.3617 or visit oar t.com to learn more.

Entrepreneurs Brian Bott and Rainer Robertson opened ASPIRE FITNESS LLC

at 273 Route 34 in Colts Neck. The 3,000-square-foot facility focuses on helping clients

meet individual lifestyle-speci c tness objectives. All memberships begin with a 45-min-

ute to one-hour strategy session and consultation to set personal goals. A customized

tness program and nutrition compliance guide are provided on an individual basis. All

tness levels and age groups are welcome to join. For classes and membership

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THE U.S. SPENDS MORE THAN ANY OTHER

nation on health care and yet chronic

diseasesincluding those associated

with smoking, drinking, poor diet and a

lack of appropriate physical activityac-

count for about 47 percent of all deaths in

the United States. Annually, some 60,000

more women than men suffer a stroke.

One in ve deaths is related to obesity, and

there are some 8 million Americans who

have diabetes and dont know it yet. Thats

the impetus behind WEforums inaugural

Womens Health and Wellness Conference,

to be held Wednesday, April 20, 2016. The

conference will improve awareness of well-

ness education resources that will promote

early detection of disease and advocate liv-

ing a healthier, happier, more balanced life.

WEforumthe WE stands for Wellness

Education and also for Women who Edu-

cateis a new organization whose mission

is to strengthen the health and wellness

of communities within New Jersey. It targets

women because theyre often the guard-

ians of health maintenance for spouses and

children as well as for themselves. Explains

Carolyn C. DeSena, a member of the Board of

Trustees for Monmouth Medical Foundation,

who serves as chair of the new organization:

WEforums tagline is, When you educate

a woman, she empowers her family, and

together WE can evolve a community.

To be held at the Ocean Place Resort and

Spa in Long Branch, the Womens Health

and Wellness Conference will include free

blood-pressure, glucose, cholesterol and

body-mass index (BMI) screenings. There

will also be roughly 30 workshops with the

latest information on speci c health and

wellness topics and a vendor fair featuring

local medical practices, health care facilities

and businesses in the tness, food, cosmetics

and wellness education elds. The speaker

list is not yet nal, but topics are likely to

include nutrition, exercise, parenting, aging,

plastic surgery, and sex and relationships.

Admission at the door to the Womens

Health and Wellness Conference will be $125,

but early-bird registration for $99 will be

available until March 15. Proceeds will help

fund free educational programming and

services developed by Monmouth Medical

Center and Barnabas Health.

When it comes to providing health

education, we want to step it up a level, so

that vital health care information is accessible

to everyone in our community, says DeSena.

This day-long event will raise money for that

effort, and it will also provide the latest health

care information in a sophisticated way that

we hope will interest a broad audience. That

information wont be limited to explanations

of medical treatments, but will include ways

people can take charge of their own

health through better lifestyle choices.

Thats especially important these days

because of the rapid pace of change

in the health care industry itself due to

economic pressures and health care reform,

as WEforum notes. With the rising cost

of health care and policy constraints, the

health care paradigm must change and

we have to shift our focus toward treating the

patient and not just the disease, the group

declares.

Of course, the patient must do her part

as well. Take an important step toward

better health by saving the date of next April

20 for the Womens Health and Wellness

Conference. To nd out more about the event,

contact Davina Feingold at 732.923.7525 or

[email protected].

INGOODHEALTHM E D I C I N E T EC H N O LOG Y PAT I E N T CAR E AT M O N M O U T H M E D I C A L C E N T E R

TO LEARN MORE ABOUT WEFORUMS INAUGURAL WOMENS HEALTH AND WELLNESS CONFERENCE PLANNED FOR APRIL 20, 2016,CALL DAVINA FEINGOLD AT 732.923.7525 OR EMAIL [email protected].

TO SHARE THIS ARTICLE WITH A FRIEND OR TO RECOMMEND IT ON YOUR FACEBOOK PAGE, VISIT MONMOUTHHEALTHANDLIFE.COM.

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THATS WHEN A DAY-LONG CONFERENCE

WILL HIGHLIGHT MANY THINGS YOU CAN DO

TO STAY WELL AND HEALTHY.

SAVE THE DATE:

APRIL 20Wellness

Ambassadors

L.B. Kass and

Dani Rubin

weF O R U Meducate . empower . evolve

SPREADING THE WORDThe more than 100-member committee that is

developing the Womens Health and Wellness

Conference planned for next April 20 (see

main article) is recruiting six to eight Wellness

Ambassadors to help spread the word about

the conference and develop its agenda. These

individuals, drawn from among business owners

and other health-conscious individuals in

Monmouth and Ocean counties, support the

sponsoring organization,WEforum, and its mission.

Dani Rubin of Pilates Blast in Tinton Falls was

the rst Wellness Ambassador we signed up,

says Carolyn C. DeSena, WEforums chair, adding

that the second was L.B. Kass of the eponymous

dance and tness studio in Shrewsbury.

There are sponsorship opportunities and an

opportunity to participate in the event as a vendor

with a display. To learn more, contact Davina Feingold

at 732.923.7525 or [email protected].

MON.1015.IGH.REV1.indd 21 9/25/15 12:54 PM

IN GOOD HEALTH


BREAST CANCER RUNS IN MELISSA SURDEZS FAMILY. HER MOTHER WAS DIAGNOSED

with breast cancer at age 40 and succumbed to the disease after a tough battle.

As Melissa and her sister Jessicachief of Pain and Palliative Care Medicine and acting

chair of Medicine at Monmouth Medical Centerneared their mid-to-late 30s, they under-

went screening for the BRCA1 and BRCA2 gene mutation to determine their risk for breast

cancer. Melissas test results were negative, while Jessica tested positive and opted for a

double mastectomy at age 35.

Things appeared to be normal for Melissa for a few years. But then, at 40, she felt a lump

in her right breast while taking a shower one morning. Coincidentally, she had her annual

LIVING WELL WITH CANCERA NEW DRUG HELPS A

BREAST

CANCER

PATIENT GET

THE MOST

OUT OF

EVERY DAY.

Patient Melissa Surdez with

Seth Cohen, M.D., director

of Clinical Research at

Monmouth Medical Center

and Monmouth Medical

Center Southern Campus.

MON.1015.IGH.REV1.indd 22 9/25/15 11:25 AM

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TO LEARN MORE ABOUT CANCER TREATMENTS AVAILABLE AT MONMOUTH MEDICAL CENTER, VISIT MMCCANCER.COM.



gynecological exam scheduled that same dayof course she

told her physician about the lump. The doctor advised her to

get a mammogram right away. She went to the Jacqueline M.

Wilentz Comprehensive Breast Center at Monmouth Medical

Center in Long Branch and had a mammogram, followed by

an ultrasound exam, a ne-needle biopsy and a core biopsy to

determine the presence of cancer.

After the testing was complete, Melissa met with oncologist

Seth Cohen, M.D., director of Clinical Research at Monmouth

Medical Center and Monmouth Medical Center Southern Cam-

pus, and an attending physician at the Jacqueline M. Wilentz

Comprehensive Breast Center at Monmouth Medical Center, to

go over the results. Dr. Cohen broke the news to Melissa that she

had stage III breast cancer in the right breast and lymph nodes.

Within three weeks, Melissa underwent a double mastectomy

and lymph node dissection surgery to remove the cancer. As

soon as she recovered, she received adjuvant chemotherapy

an additional treatment given after surgery to lower the risk of

the cancer returningfollowed by radiation treatment overseen

by Mitchell Weiss, M.D., chairman of Radiation Oncology at

Monmouth Medical Center.

Described by friends and family as resilient, high-energy and

no-nonsense, the Aberdeen resident explained to her two chil-

dren that while it was going to be a tough year, they would get

through it. I hit the pause button and did what I needed to do to

get well, says Melissa.

As soon as Melissa was in the clear, she returned to living

at full speed, going back to work full-time as senior human re-

sources director for New Brunswick-based Johnson & Johnson,

where she traveled extensively around the world.

THE CANCER COMES BACK

All appeared well for Melissa up until her family vacation at the

Jersey Shore in August 2013. Then 45, Melissa started feeling

discomfort on her right side and shrugged it off as gas pain.

However, her attentive sister Jessica stepped in, as she noticed

that Melissa looked uncomfortable when she moved about. At

the advice of Jessica, Melissa made an appointment for an X-ray

and a positron emission tomography (PET) scan.

After reviewing the results, Dr. Cohen delivered the shocking

news: The cancer had returned. It was a recurrence in the sense

it came back the most extensive disease Ive ever seen, says Dr.

Cohen. The cancer was everywhere throughout her body.

Melissas breast cancer had metastasized into her liver and

bones. The reports showed numerous tumors in her bones and

livertoo many to count. Tumors encompassed more than the

majority of her liver.

Dr. Cohen explained to me that it was going to be about

the quality of living and to contain and shrink the tumors, says

Melissa. He assured me that we were going to ght it hard.

A NEW DRUG TO THE RESCUE

Melissas fate changed for the better when she received

PERJETA, a newly FDA-approved treatment for HER2-positive

metastatic breast cancer. The targeted therapy is used as part

of a rst-line HER2-positive metastatic breast cancer treatment

plan, in combination with Herceptin (trastuzumab) and docetaxel.

This drug was not FDA-approved when Melissa experienced her

rst bout of breast cancer.

Melissas hardcore treatment from the end of August through

December certainly paid off. When she underwent a scan in

December, the team of specialists could not believe they were

looking at the same person, as there was no new cancer.

The cancer was gone, says Dr. Cohen. And Melissas

disease had been so extensive that without the drugs we have

today she wouldnt have survived.

Melissa was so pleased with her successful PERJETA treat-

ment that she served as a patient testimonial for Genentech, the

drugs manufacturer, and had the opportunity to speak to the

production workers in their South San Francisco plant to inspire

and motivate them.

I told the employees how important their work is and be-

cause of PERJETA Im alive and well today, says Melissa. She

also provided a TED talk called Be Radically Real, Say What

You See, Break Bread about her experience.

LIVING WELL ONCE MORE

Today, Melissa, 46, is continuing her PERJETA and Her-

ceptin treatment at Monmouth Medical Centers Outpatient

Infusion Center, and is a permanent patient on maintenance che-

motherapy and maintenance infusion. She meets with Dr. Cohen

every three weeks and has scans conducted every few months.

Im forever grateful for the excellent care Ive received at

Monmouth Medical Center, says Melissa. When you have a

chronic disease like my cancer, your medical team becomes an

extension of your family. Dr. Cohen, the nurses and the entire

of ce team are part of my extended family. They are with me

through this entire journey.

Melissa is still working full-time and is back to traveling. I

am back to the work of living, she says. Cancer is and will

always be a part of who I am, but I am in control of how it ts

into my life. That is extremely liberating. Its been an amazing

journeyIve used my illness as a teachable moment with my

kids about not sweating the small stuff. Although Im still living

with stage IV breast cancer, Im living very, very well. PERJETA

allows me to live. I recognize how incredibly lucky I am.



MANPREET K. KOHLI, M.D.BREAST SURGEON

M.D.: Kasturba Medical College, Manipal

University; Manipal, India, 2007

Residency: General surgery, Monmouth

Medical Center, 200914

Fellowship training: Breast surgical

oncology, Mount Sinai St. Lukes Roosevelt/

New York Beth Israel Medical Center, 201415

When Manpreet K. Kohli, M.D., was

looking for her next position, she drew

up two mental dream lists for an ideal

workplaceinstitutions with the very latest

technology, and those with the friendliest

personal dynamics. Monmouth Medical

Center was at the top of both lists, she

recalls. And no wonderhaving done her

residency at the Medical Center, I was

already at home here, she says. What

we do depends on a team approach, and I

knew Id be very comfortable with the team

at Monmouth.

You know that surgeon type youve

seen on TV medical showsbrusque and

arrogant, making up in decisive surgical

prowess what he or she lacks in people

skills? Thats not Dr. K. I love the human

side of medicine as well as the technical

side, she declares, confessing that her

family likes to rib her for her fondness for

conversation. Being a good breast surgeon

draws not only on her technical skill but also

on her ability to counsel women sensitively

about their choices at every step of the way.

Its the best marriage of the surgical and

the personal, says the Asbury Park resident. I

couldnt have asked for a better feld for me.

With survival rates for breast cancer

treatment now above 90 percent, most

patients can be reassured that though

theyre undergoing a diffcult experience,

theyll look back on it with relief about

the outcome, says Dr. Kohli. And indeed,

outcomes are better than ever. Imaging

has improved thanks to tools like digital

tomosynthesis, an improved version of

mammography that allows radiologists

to see slices as they would in a CT

(computed tomography) scan, and whole

breast ultrasound, which creates a

reproducible diagram of the breastlike a

topographical map, Dr. Kohli explainsthat

lets radiologists compare similarly positioned

images from year to year to spot subtle

changes.

Its especially helpful for women with

dense breasts, whose conventional

mammograms may look like a completely

white picture, says the doctor.

We work closely with the radiologists,

who can place a tissue marker when theyre

doing a biopsy, enabling us to locate a

tumor more precisely on the day of surgery,

Dr. Kohli explains. Thus the surgeon can

safely remove malignant tissue with a

smaller margin of surrounding healthy tissue,

reducing cosmetic damage.

Its our job as treating physicians to

TWO NEW DOCTORS AT THE WILENTZ

BREAST CENTER BRING TOP CLINICAL

CREDENTIALS AND A SPECIAL

PASSION FOR HELPING PATIENTS.

IN GOOD HEALTH

FOR THE

BEST IN BREAST CARE

WHEN YOURE DEALING WITH BREAST CANCER OR THE RISK THEREOF, YOU

want to work with clinical professionals in whom you have the utmost faith and confdence.

That has long been possible at the Jacqueline M. Wilentz Comprehensive Breast Center at

Monmouth Medical Center. And now the Breast Center has been strengthened further with

the addition of two new doctors: breast imager Jennifer L. Keedy, M.D., and breast surgeon

Manpreet K. Kohli, M.D. Monmouth Health & Life recently visited with each of them:


focus on womens overall long-term quality

of life, and that includes how they look and

feel, she says.

Though it is a plastic surgeon who

performs breast reconstruction, Dr. Kohli

is trained in oncoplastic surgery. In that

technique, following a lumpectomy to

remove a malignant tumor, the remaining

tissue is sculpted to maintain the natural

contours of the breast, she says. And a

new tool called PlasmaBlade makes possible

nipple-sparing mastectomy, in which the

patients nipple and areola are preserved

without any reduction in the success rate.

In many cases today, after undergoing

radiation women will still have their natural

cleavage, so when they look down every

day they wont have to see a deformity

that reminds them of what theyve been

through, says the doctor.

Dr. Kohli enjoys seeing patients come

back at the ve-year mark when their breast

cancer and treatment are a memory and

their lives have moved on. Its fun to be able

to help someone in such a dramatic way,

she says.

And she is especially pleased to be back

at the medical center as a member of the

medical staff. Monmouth provides the quality

of care patients used to run to New York for,

she says. And if they get their care here,

close to home, their physicians are near at

hand in case they need anything.

JENNIFER L. KEEDY, M.D.BREAST IMAGER

M.D.: University of Miami School of

Medicine, Miami, 1991

Residency: Radiology, Beth Israel Hospital/

Harvard Medical School, Boston, 199396

Fellowship training: Clinical research

fellowship focusing on womens imaging,

Thomas Jefferson University Hospital,

199697

When it comes to the frequency of

recommended mammography screenings

for breast cancer, youll read different

recommendations from different groups.

Put Jennifer L. Keedy, M.D., down as

a supporter of the more aggressive

schedule recommended by the Society

of Breast Imagingannual screening

mammograms starting at age 40 for most

womenand not just because breast

imaging is her specialty.

Mammography is inherently not as

accurate as the population would like it

to be, she concedes. But its still the

gold standard. Having less frequent

mammography only delays diagnosis,

which is what you dont want to do.

Besides, we see plenty of patients with

breast cancer in their mid-40s, and the

cancers younger women get tend to be the

most aggressive ones.

The Holmdel resident moved to our area

recently from south Florida when her husband

took a new position here. She liked what

she saw at Monmouth Medical Centers

Wilentz Centerthe up-to-date technology

that includes tomosynthesis screening, for

example, and a robust program of providing

screening services to all populations

regardless of their economic status.

She also appreciates the personal

sensitivity to patients that she nds among

her new colleagues at Monmouthand

that is her own long-established custom

as well. The more you can speak with

patients and the more promptly you can

schedule them for any further procedures

they may need, the less anxiety theyre

going to have, she says. I think the

Wilentz Center does that extremely well.

Dr. Keedy concludes: At Monmouth

Medical Center, they put quality rst in a lot

of ways.

TO LEARN MORE ABOUT SERVICES AVAILABLE AT THE JACQUELINE M. WILENTZ COMPREHENSIVE BREAST CENTERAT MONMOUTH MEDICAL CENTER, VISIT MONMOUTHWILENTZBREASTCENTER.COM.


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The Jacqueline M. Wilentz Center

at Monmouth Medical Center is

New Jerseys only Certi ed Quality

Comprehensive Breast Center of

Excellence (according to criteria set by the

National Consortium of Breast Centers)

and is a recipient of the Womens Choice

Award 20142015 as one of Americas

Best Breast Centers. It offers all-digital

screening and diagnostic mammography,

and also offers these additional

technologies:

breast speci c gamma imaging

(BSGI): a molecular breast imaging

technique for identifying cancerous lesions

in the breast, particularly in women who

were previously challenging to diagnose.

computer aided detection (CAD)

mammography: a system that helps our

radiologists recognize subtle changes in

breast tissue.

breast MRI (magnetic resonance

imaging): an additional screening tool

reserved for women who are at high risk

for breast cancer due to family history

and/or a mutation in genes such as

BRCA1 or BRCA2. Diagnostic breast

MRI is offered as well.

whole-breast ultrasound: an adjunct

to mammography for screening women

with dense breast tissue.

high-resolution breast ultrasound: a

diagnostic tool that provides a picture

of the breast tissue, including the area

closest to the chest wall, which can be

dif cult to image through a mammogram

alone.

ultrasound-guided core needle

or ne-needle biopsy: an advanced,

minimally invasive and virtually painless

procedure that is used in place of

surgical biopsy to determine if a tumor is

cancerous.

stereotactic breast biopsy: an

advanced biopsy system with a high

degree of accuracy that is also a virtually

painless alternative to surgery.

tomosynthesis: mammography

utilizing advanced 3D breast imaging that

provides the earliest detection of breast

cancer.

IMAGING OPTIONS BESIDES MAMMOGRAMS8


signature DISHES 4 LOCAL CHEFS SHARE THE RECIPES THEY MOST LOVE TO MAKE.


MON.1015.recipes.3.indd 26 9/23/15 2:22 PM

GREEK SALADSERVES: 46

Executive Chef Dominique

Filoni of Avenue in Long

Branch

Ingredients for salad:

n 3 plum tomatoes, top off, diced

in -inch cubes

n 3 red bell peppers, cleaned,

seeded, diced in -inch cubes

or bite size

n 3 yellow bell peppers, cleaned,

seeded, diced in -inch cubes

or bite size

n 2 seedless European cucumbers,

peeled, diced in -inch cubes or

bite size

n of a red onion, thinly sliced

n cup Kalamata olives, sliced

in half

n 4 to 6 slices feta cheese

n Salt, pepper and dried oregano

to taste

Ingredients for dressing:

n 1 cup red wine vinegar

n 1 tsp. Dijon mustard

n 5 Tbs. dried oregano

n cup extra virgin olive oil

n Salt and pepper to taste

Directions:

1. In a salad bowl, make the dressing

by combining all the ingredients.

2. In another salad bowl, combine all

the vegetables, olives and oregano.

3. Season with salt and pepper, and

pour on the dressing.

4. Place the feta cheese on top.

5. Let marinate a few minutes before

serving.

WHOLE GRILLED BRANZINO SERVES: 2

Chefs/Co-Owners Claudette Herring and Lauren Phillips of Via45 in Red Bank

Ingredients:

n 12 lbs. cleaned branzino, with

bone

n Kosher salt

n Ground pepper

n Fresh rosemary, thyme, parsley

and basil

n Fresh tomato (you can use plum,

vine-ripened, cherry or whatever

is available during the season)

n Blended oil (80% vegetable oil

plus 20% extra virgin olive oil)

n Extra virgin olive oil

n Fresh lemon

Directions:

1. Preheat grill to high and preheat

oven to 400F.

2. Fill cavity with a sprinkle of salt

and pepper, sliced tomato, half sprig

rosemary, 1 sprig thyme, 1 basil leaf

and pinch parsley.

3. Season skin with salt and pepper.

Drizzle blended oil inside and out.

4. Place fsh on the grill, turning to

create X marks on both sides of the

skin.

5. Transfer to a baking dish and place

in oven for approximately 19 minutes.

6. To serve, lift the fsh with a spatula

and place it on a serving plate. Drizzle

with extra virgin olive oil and freshly

squeezed lemon.


MON.1015.recipes.3.indd 27 9/25/15 11:46 AM

Directions for soup:

1. Preheat oven to 375F.

2. Wash and rinse the squash.

3. Cut squash in half lengthwise and remove the

seeds.

4. Liberally season with salt and pepper.

5. Place squash fesh side down inside a greased

roasting pan.

6. Roast at 375F for 11 hours or until squash

can be pierced with a fork.

7. Remove from the oven and let stand for 10 min-

utes or until the squash is manageable.

8. Using a spoon, scrape out the fesh and puree

the squash using a blender on low speed.

9. Add the butter and cream.

10. Season to taste.

11. Garnish with toasted almonds and croutons.

Directions for toasted almonds:


2. Lightly coat almonds in extra virgin olive oil.

3. Evenly disperse the almonds onto a sheet pan

and bake for 35 minutes or until golden brown.

Directions for croutons:

1. Slice pumpernickel bread to desired crouton size.

2. In a bowl, toss with garlic powder and extra virgin

olive oil.

3. Bake in oven at 325F for 57 minutes.

4. Drain croutons onto paper towel.

BUTTERNUT SQUASH SOUP WITH TOASTED ALMONDS & PUMPERNICKEL CROUTONSSERVES: 10

Executive Chef Barry Chernick of Cross &

Orange in Asbury Park

Ingredients:

n 4 lbs. butternut squash

n 1 stick butter, room

temperature

n cup heavy cream, warm

to the touch

n Salt and pepper as

needed

n 1 Tb. toasted slivered

almonds

n 2 pieces pumpernickel

bread

28 OCTOBER 2015 | MONMOUTHHEALTHANDLIFE.COM THHEALTHANDLIFE.COM


GARDEN BEET TARTARESERVES: 2

Executive Chef Charles Lesbirel

of Ama Ristorante in Sea Bright

Ingredients:

n 2 medium-size red beets,

roasted and peeled

n 1 Tb. aged balsamic vinegar

n 2 tsp. minced orange zest

n 1 Tb. extra virgin olive oil

n Salt and pepper to taste

n Chopped toasted pistachios

and crme frache for garnish

n Crostini or crackers for dipping

Directions:

1. Pulse roasted beets in food pro-

cessor until they are in small pieces.

Do not puree.

2. Transfer to mixing bowl and add

the balsamic vinegar, orange zest,

extra virgin olive oil, salt and pepper.

3. Mix all ingredients together and

serve in a bowl.

4. Sprinkle the pistachios and dollop

the crme frache on top.

5. Serve the crackers or crostini

for dipping.



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MON.1015.desserts.2.indd 30 9/23/15 2:25 PM

Ingredients:

n 6 eggs

n 2 cups sugar

n 2 cups pumpkin puree

n 1 tsp. cinnamon

n tsp. nutmeg

n tsp. ground ginger

n tsp. ground cloves

n 2 cups cream

n 2 cups milk

n 1 tsp. vanilla

n 1 lb. day old bread, diced

n 1 stick unsalted butter,

melted

n 1 cup golden raisins

(optional)

n 1 cup chopped pecans

(optional)

Directions:

1. In a large bowl, whisk together eggs and sugar.

2. Stir in pumpkin puree, cinnamon, nutmeg, ginger and clove until well

mixed.

3. Add milk, cream and vanilla, then stir in bread to coat with custard

base. Let stand for at least 2 hours, stirring every half hour to help bread

absorb custard base.

4. Fold melted butter into bread along with optional raisins and pecans.

5. Place in buttered baking dish, and bake at 350F for 45 minutes.

6. Turn oven up to 400F and bake for additional 15 minutes.

7. Pudding should be browned on top and just begin to become set.

8. Serve warm topped with ice cream, whipped cream and caramel

sauce.

PUMPKIN BREAD PUDDING SERVES: 1012

Chef/Owner Drew Araneo of Drews Bayshore Bistro in Keyport

Ingredients:

n 8 pieces gelatin sheets

n 3 cups heavy cream

n 1 cups sugar

n 1 can coconut milk (14 oz.)

n 1 tsp. vanilla extract

Directions:

1. Soak gelatin in ice water until softened. Squeeze out excess water and set

aside.

2. Bring heavy cream and sugar to a boil in a small pot, add gelatin and stir to

dissolve. Add vanilla extract once everything is dissolved.

3. Divide mixture evenly among 8 glasses and refrigerate for about 4 hours.

4. Remove from refrigerator and garnish with the fresh fruit of your choice.

COCONUT PANNA COTTA WITH TROPICAL FRUIT

SERVES: 8

Pastry Chef Josu Ramos of Nauvoo Grill Club in Fair Haven

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MON.1015.desserts.2.indd 31 9/25/15 11:47 AM

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N

Ingredients for Malted Meringues:

n 2 cups egg whites, free of any yolk

n 1 tsp. salt

n tsp. cream of tartar

n 2 cups malt powder

n 1 lb. confectioners sugar


n Disposable plastic piping bags

n Silicone baking sheet or parchment

paper

Directions for Malted Meringues:


2. Place egg whites in a stainless steel

bowl (this may be done by hand or using

a stand mixer with whisk attachment) and

begin whisking lightly.

3. As the egg whites begin to develop a

foam, add the salt and cream of tartar.

4. Sift the malt powder and confectioner's

sugar together, and add to the egg whites

by thirds, whisking more vigorously as

you go.

5. Once the meringue takes on a shiny

surface and forms stiff peaks, add vanilla,

transfer to a piping bag and pipe into

2-inch-wide drops with 1 inch between

them on baking sheet.

6. Place in oven and bake until dehy-

drated, about 2 hours.

CHOCOLATE POT DE CRME WITH CHOCOLATE CARAMEL SAUCE AND MALTED MERINGUES SERVES: 810

Pastry Chef Thomas J. Pareso of Beach Tavern in Monmouth Beach

Ingredients for

Chocolate Caramel

Sauce:

n 2 cups white sugar

n 1 cup corn syrup

n 1 cup water

n 2 sticks butter

n 1 quart half and half

n 1 cup cocoa powder


n 10 oz. dark chocolate

n 1 Tb. coarse sea salt

(such as Maldon)

Directions for Chocolate Caramel

Sauce:

1. Place sugar, corn syrup and water in a

pot over medium heat.

2. Stir once to combine, and then evenly

heat without stirring (you may need to

turn your pot as you work) until the sugar

takes on a medium-dark amber color.

3. Once the caramel is ready, add your

butter and stircarefully as there will

be a lot of steamuntil the mixture is

smooth.

4. Now, add the half and half, cocoa

powder and vanilla and simmer lightly

while stirring until all or most of the cara-

mel is dissolved.

5. Remove from heat, stir in the

chocolate and salt, and strain into a stor-

age container.

Ingredients for Pot de

Crme:

n 1 quart heavy cream

n 1 cup whole milk


n tsp. salt

n 12 egg yolks (reserve

whites for meringues

if desired)

n 1 cup white sugar

n cup cocoa powder

n 20 oz. Bakers milk

chocolate

n 10 8 oz. oven-safe

ceramic bowls

n Deep baking pan

(at least 4 inches)

n 2 quarts boiling

water

n Aluminum foil

Directions for Pot de Crme:


2. Place cream, milk, vanilla and salt in a pot and place over

medium heat.

3. Place egg yolks in a stainless steel bowl.

4. Mix the sugar and cocoa powder, and whisk half of this mixture

into the cream and half into the eggs, continuing to heat the cream.

5. Once the cream is steaming lightly but not yet at a simmer, pour

half over the eggs while whisking continuously.

6. Once fully incorporated, pour egg mixture into the remaining

cream and heat over a low fame until the mixture thickens slightly.

When ready, it will evenly coat the back of a spoon without gaps.

7. Place the chocolate in a separate container and pour the thick-

ened cream and egg mixture through a strainer over the chocolate.

After about a minute, stir and the chocolate will dissolve readily

into the cream.

8. Place your oven-safe ceramic bowls into a baking pan, making

sure the edges of the pan are taller than the bowls. Evenly pour

your pot de crme base into each of the bowls, flling them no

more than full.

9. Pour your boiling water into the baking pan carefully, ensuring not to

get any in the bowls. The water should be the depth of the bowls.

10. Carefully transfer to the oven and bake for approximately 30

minutes.

11. The pot de crme will become frm from the edges, and it is

ready when shaking the bowl causes the whole surface to move

as one piece (meaning that one which is not quite done will have

a quarter-sized area in the center that is liquid).

12. When ready, rest at room temperature for

30 minutes before refrigerating.


2 3

31

MON.1015.desserts.2.indd 32 9/25/15 11:48 AM

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033_MNHL_OCT15.indd 9 9/28/15 9:30 AM

WHAT DO DIETARY PROTEINS DO

for the body? Almost everything! They build

muscles, bones, skin and, in fact, all bodily tis-

sues; they help make hemoglobin, the part of

red blood cells that carries oxygen through-

out the body; they help boost immunity; and

much more. But beware: Too much protein

is too much of a good thing. Monmouth

Health & Life asked a dietitian eight ques-

tions about this basic food building block:

n HOW MUCH PROTEIN SHOULD ONE EAT? A healthy diet should draw about 20 percent of its calories from

protein, says Samar Habiby, R.D., M.P.H.,

a clinical nutritionist with the surgical

weight-loss program at Monmouth Medical

Center in Long Branch. Thats about one-

half gram of protein daily per pound of your

desirable body weight.

n CAN A DIET THATS VERY HIGH IN

PROTEIN AID WEIGHT LOSS?

Yes, says Habibyin the short run. It

can be a good jump-starter, but its not a

healthy long-term weight-loss program,

she explains. Your brain, your eyes and

other key organs need carbohydrates to

function at their best. When you deplete

your carbs with a super-high protein, low-

carbohydrate diet, your body starts break-

ing down your fat stores to get the glucose

it needs. It produces ketones, and if these

linger in the system they can have toxic

effects on the liver and kidneys. Conversely,

consuming too little protein is not desirable

because it can cause the loss of muscle

mass, and any weight lost generally returns

quickly when you reintroduce protein into

your diet. I preach putting it all under the

healthy umbrella and eating a balance of

foods in moderation, says Habiby.

PROTEIN, EXPLAINED

AN EXPERT FIELDS

QUESTIONS ABOUT

A KEY NUTRIENT

WE ALL NEED.

BY LEE LUSARDI CONNOR


MON.1015.protein.5.indd 34 9/25/15 11:48 AM

n WHAT ARE SOME PROTEIN-RICH FOODS? Eggs, cheese, beans, seeds (including quinoa and pumpkin seeds) and

nuts are rich in this nutrient. Meat is another

protein source, but the proteins in meat

come with saturated fat, and the American

Heart Association (AHA) recommends getting

no more than 5 to 6 percent of your daily

calories from saturated fat. Fish or chicken

can be a good alternative to red meat, says

Habiby, and chicken is better with the skin off,

because the skin is mostly fat. Generally,

in any meat, when you get close to bone or

skin theres a layer of fat, she warns.

n WHAT IF YOU CANT RESIST BEEF? If you decide to have beef occa-sionally, try to make sure its labeled extra

lean. Sirloin tips, top round roast and top

sirloin steak fall in this category, accord-

ing to the USDA. And watch serving sizes:

One appropriate serving of lean meat is

two to three ounces, or about the size of a

computer mouse, says the AHA.

Leaner cuts such as filet mignon, ten-

derloin or London broil are healthier than

those with a lot of marbling, says Habiby.

When youre buying ground beef, 90 per-

cent lean is a good target. If you go much

higher than that, the meat tends to be dry

and to lose some of its flavor.

n IT USED TO BE SAID THAT PEOPLE NEEDED RED MEAT TO BUILD UP THEIR BLOOD. ANY TRUTH TO THAT? What people were really talking about with that recom-

mendation was getting enough iron or

building up red blood cells, says Habiby.

And there are other iron sources that

arent so heavy in saturated fatpoultry,

eggs and fish, for example. In my humble

opinion, egg yolks dont quite deserve

their bad reputation, says the nutritionist.

People shy away from them, but theyre

a high-quality protein source thats also a

great source of ironimportant especially

for women. Yes, they contain cholesterol,

but the blood cholesterol levels we worry

about are really more affected by

saturated fat consumption.

n SHOULD I EAT PROTEIN AFTER A WORKOUT? Thats a good idea, says Habiby,

who explains that follow-

ing exercise, your muscles

are more ready to absorb

protein and build muscle

fibers. Many people have a

protein shake after a workout,

she says. Thats fineand so

is a slice of toast with peanut butter or

almond butter, or an egg on a toasted

English muffin.

n WHAT ARE SOME OTHER HEALTHY, PROTEIN-RICH SNACKS? Habiby suggests string cheese, low-

sugar Greek yogurt or a homemade trail

mix with nuts, dried fruits and cereal. Or

deli meats such as turkey or low-fat ham

wrapped around a stick of celery or a

cucumber. Remember that protein stays

in your system a little longer than, say,

popcorn or an apple, so you have more of

a feeling of fullness and are therefore less

apt to overeat, she says.

n IS IT IMPORTANT TO DISTINGUISH BETWEEN COMPLETE AND INCOMPLETE PROTEINS? If your diet is balanced, its not critical,

says Habiby. However, its good to know

that animal-based proteins such as those

found in meat, fish and eggs have a more

complete amino acid profile than plant-

based ones. If youre a vegetarian and

youre getting plenty of dairy and eggs,

youre fine, the nutritionist explains.

But vegans who dont consume these

foods need to be sure to choose specific

combinationsa grain and a nut, for ex-

ample, as with a peanut butter sandwich

or hummus on toastto make sure their

bodies are receiving complete proteins.


MON.1015.protein.5.indd 35 9/25/15 11:48 AM

LUNCHTIME!

TASTES

WHILE YOURE PACKING LUNCHES FOR THE KIDS, WHY NOT MAKE ONE OF THESE PORTABLE MEALS FOR YOURSELF TOO? MIDDAY WILL BE HEALTHIERAND MORE INTERESTING!

Banish boring sandwiches, and

make a batch of these

tasty wraps for the whole family.


MON.1015.tastes.1.indd 36 9/23/15 2:21 PM

BEET, BLACK RICE AND PEAR WRAPS MAKES 4

INGREDIENTS

n 4 whole-wheat tortillas

n 2 large romaine lettuce leaves, torn in half

n 1 large pear, grated

n Sea salt

FOR THE BEET PASTE

n 2 cooked beets, roughly chopped

n 1 garlic clove, crushed

n Small handful of fresh cilantro

n Small handful of fresh fat-leaf parsley

n 1/3 cup walnuts

n 1 tsp. coconut oil

n 2 tsp. apple cider vinegar

FOR THE BLACK RICE

n 1 cup water

n cup black rice

n tsp. caraway seeds

n Finely grated zest and juice of lime

n Scant cup golden raisins

n Scant cup slivered almonds, toasted

To make the beet paste, throw everything into a food processor, add a pinch of sea salt to taste

and blitz until a paste has formed. Transfer to a bowl for later.

To make the black rice, put 1 cup water in a saucepan and bring to a boil. Add the rice, caraway

seeds and a pinch of sea salt. Reduce the heat to low, cover and leave to simmer for 2025 minutes,

or until all the water is absorbed, then let cool. Once cooled, transfer the rice to a bowl and add the

lime zest and juice, golden raisins and almonds. Stir well.

Place 2 tablespoons of the beet paste in the middle of each tortilla and cover with one of the lettuce

leaf halves. Top with a couple of heaping spoonfuls of the black rice flling. Sprinkle with the grated

pear and fold or roll the tortillas to create a wrap.



TASTES

If you're not a tofu fan, replace it with pieces of

marinated chicken.



BAKED TOFU AND APPLE ON MIXED GREENS AND WAKAME SERVES 2

INGREDIENTS

n 1 lb. frm tofu

n 1 Tb. olive oil

n 1 Tb. tamari

n 1 Tb. apple cider vinegar

n 1 Tb. lemon juice

n 1 Tb. dried wakame

n 3 cups mixed salad greens

n 1 apple, cored and thinly sliced

n 2 scallions, chopped

n 2 Tbs. sesame seeds

n 1 Tb. olive oil

n 1 tsp. dried chili fakes

n Baking sheet lined with parchment paper

Pat the tofu dry with some paper towels. Line a plate with some paper towels and place the tofu on top.

Place another small plate on top of the tofu and weigh it down with something heavy (such as a can of

beans). Leave for 1530 minutes for the liquid to seep out. Remove the plate and cut the pressed tofu

into cubes. Mix the olive oil, tamari, apple cider vinegar and lemon juice together in a small bowl. Pour

this over the tofu and leave it to marinate for 30 minutes. Preheat the oven to 350F.

Arrange the tofu on the prepared baking sheet in a single layer. Depending on how large your cubes

are, bake the tofu in the preheated oven for 2540 minutes, until golden.

Meanwhile, soak the dried wakame in lukewarm water for 1020 minutes. Pat dry with a dish towel or

paper towels, and coarsely chop. Put the salad greens, apple, scallions, sesame seeds and wakame in

a large bowl, and toss with the olive oil and chili fakes. Top with the baked tofu and serve.



TASTES

Start paying more

attention to radishes. Research has shown the antioxidants found in them may help prevent cancer.



RADISH AND AVOCADO SALAD WITH CHIA-TAHINI DRESSING SERVES 24

INGREDIENTS

About 24 radishes, roughly chopped

2 small red bell peppers, seeded and chopped

Large handful of black or Kalamata olives

Large handful of fresh cilantro, roughly chopped

1 small avocado, peeled, pitted and diced

red onion, thinly sliced

1 scallion, chopped

FOR THE CHIA-TAHINI DRESSING

2 Tbs. chia seeds

2 Tbs. tahini

Tb. cumin seeds

Juice of 1 lemon

1 Tb. chopped fresh at-leaf parsley

tsp. tamari

1 Tb. raw honey

Pinch of sea salt

Pinch of chili powder

Put all the salad ingredients in a large salad or serving bowl.

Put all the dressing ingredients in a blender or food processor and blitz until smooth. The dressing

will be quite thick, but as you mix it through the salad, it will coat the ingredients nicely.

Pour the dressing over the salad, toss together until well combined, and serve.

Excerpted from Superfoods: The Flexible Approach To Eating More Superfoods by

Julie Montagu by arrangement with Quadrille Publishing, distributed by Chronicle Books,

Copyright 2015 by Julie Montagu.



CAULIFLOWERBROCCOLIS BRIGHT COUSIN IS READY FOR ITS SHINING HOUR.

crave that crunchyPOWER FOOD

CHANCES ARE YOUVE BEEN MUNCHING CAULIFLOWER AT

salad bars for years without fully appreciating this super food. Its a pleasant-tasting,

versatile veggie thats low in caloriesjust 29 per cupand full of vitamins and

minerals. Cauli ower belongs to the species Brassica oleracea along with broccoli, brussels sprouts, cabbage, collard greens and kale. And yes, whether munched from a

salad plate or served as a side dish, its familiar. But as the British newspaper The Guardian

recently declared, Its time for the dowdy old cauli ower to have its moment to shine.

For example, restaurants now offer popular cauli ower entres, and clever cooks realize

that in pured form the veggie can be a lean, healthy pinch hitter for mashed potatoes.

POWER UP One cup of raw cauli ower, says the U.S.

Department of Agriculture, provides 77 percent of the

vitamin C you need for the day, 20 percent of the K,

11 percent of the B6 and smaller amounts of thiamin,

ribo avin, niacin, pantothenic acid, calcium, iron

and magnesium. Its a good ber source too, and

ber helps you feel full, control your weight and

keep your digestive tract healthy. Cauli ower and its

cruciferous kin contain glucosinolates, which break

down to form compounds that have been found to inhibit

the development of cancer in rats and mice.

DID YOU KNOW? Most cauli ower is white,

but not all. You can often nd green, purple and

orange varieties at farmers markets. Chemicals

account for the differencestheres more of the

pigment chlorophyll in green cauli ower, for

example, while the purple plant gets its hue from

the antioxidant anthocyanin, also found in red

cabbage. Because it has more beta carotene, orange

cauli ower has about 25 percent more vitamin A

than the white variety, and green cauli ower

sometimes called brocco oweris higher in protein

than either white cauli ower or broccoli.

BUY/STORE/SERVE White cauli ower is widely

available at supermarkets and farmers markets. Look

for a rm vegetable with compact orets and crisp, fresh

leaves with no sign of yellowing or wilting. (The size of the

head doesnt affect quality.) Tightly wrap your raw cauli ower;

its good in the refrigerator up to ve days. Before using, wash and

remove the leaves at the base and trim the stem as needed.

Cauli ower can be eaten raw, roasted, grilled or lightly steamed. Its

usually broken into orets before cooking and served in soups (such as cheddar

cauli ower soup), salads, casseroles or with creamy sauces (say, Gruyere sauce) for

dips and salads. If youre ambitious, try preparing a cauli ower pizza (look online for

recipes) or the increasingly popular cauli ower steak. (With a large knife, slice the

head vertically into slabs about thick and sear in a skillet with olive oil, then place

in the oven at 400F for 15 minutes.) MICHAEL ARDIZZONE


MON.1015.powerfood.1.indd 42 9/23/15 2:25 PM

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(609) 693-1900 - ahscares.org

I would like to sponsor the following animal(s) in the Share-A-Pet Program: Name: _________________ ___________________

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Address: ____________________________________________

City, State, Zip _______________________________________

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Monmouth Health & Life: October 2015