We have much to be thankful for this month!

Seeking Corporate Sponsors

Do you have a business or employer who may be interested in partnering with The Boon Project to impact young adult cancer fighters and survivors? We are seeking corporate sponsors for our current fiscal year at a variety of levels. Please email Katherine at Katherine@boonproject.org for sponsorship information.

Upcoming Courage Club Events

Events in Early 2019

January: Shrimp and Grits 5K! Join us January 12 as we cheer on our survivors and celebrate their goal race as the completion of their Cancer to 5K season. Courage Club members who did not participate in Cancer to 5K are invited to attend the race as supporters and cheerleaders. Bring signs, cowbells, and your cheering voice!

February: Shag Lesson! Courage Club members and a guest are invited to a FREE shag lesson and dinner. Date TBD. More information coming!

Nutrition News

Amy Stackhouse is a graduate of Bastyr University’s Master of Science in Nutrition program.  She is a Certified Nutritionist in the state of Washington and is a currently pursuing her RD as a Dietetic Intern at Bastyr. Amy will be writing articles on nutrition for newsletters in the future. Her first is included below. We thank her for her contribution!

5 Protein Packed Plants for Natural Energy and Vitality

Research on the Mediterranean Diet has shown that diets high in plant-based proteins can not only provide the protein building blocks we need to live active, healthy lives, but they can also reduce inflammation and decrease the risk of heart disease, diabetes, and cancer.  A recent study showed that people following a Mediterranean diet and lifestyle pattern had better outcomes after cancer treatment and lower rates of metastasis and recurrence.1  Adequate protein intake is important for the growth and repair of all your body’s tissues.  The average healthy woman needs 50-60 grams of protein per day, and the average man needs 60-70 grams per day.  Cancer treatments can increase the body’s need for protein as cell turnover increases – up to 1.2 g/kg of body weight, and more if you are experiencing weight loss.  Talk to your doctor if you have concerns about your protein intake.  In the meantime, here are 5 protein powerhouse plants to try today:

1.  Soy.  Soybeans are a complete protein – the only plant food to contain all 9 essential amino acids in a ratio similar to that found in meats.  Soy products are versatile and can be easily incorporated into many types of cooking.  Steamed soy beans, or edamame, contain 8.4 grams of protein per half cup serving.  They have a nutty flavor and a satisfyingly crunchy texture.  Tofu, or soybean curd, is best known in Asian cuisine and packs 10.2 grams of protein per half cup serving.  Try tofu stir fried, baked, or blended in a smoothie.  Tempeh, or fermented soybean cake, may be less well known but is the highest protein whole-food soy option, containing 15.4 grams of protein per half cup serving.  Tempeh has a stronger, nuttier flavor than tofu and a chewier, meatier texture.
2. Lentils.  All beans and legumes are great sources of protein, and they come packaged with fiber to keep things moving and support the removal of toxins from the gut – important work during treatment.  The mighty lentil packs 18 grams of protein in a 1 cup serving, the same amount found in a 3-ounce pork chop or hamburger!  1 cup of lentils also provides almost 60% of the recommended daily intake of fiber.  Lentils are also amazing little shapeshifters – with their earthy flavor they can stand in for meat in soups and burgers, they are fabulous marinated in hot or cold salads, and their flavor pairs well with most whole grains.
3. Quinoa.  Many people think that grains only provide carbohydrates, but whole grains are also good sources of protein.  Amaranth, teff, kamut, and quinoa – all ancient grains – provide the most protein of all the grains.  Quinoa, a staple food of Peru, packs 8 grams of protein per 1 cup serving.  Try quinoa in place of rice or pasta, as a side dish, or in a salad.  Good news for people who are avoiding gluten:  Quinoa is actually a seed that is eaten like a grain, so it is naturally gluten-free.
4. Pumpkin seeds.  Good things come in small packages!  Nuts and seeds are a wonderful source of protein and have the added benefit of containing heart-healthy fats.  A quarter cup of pumpkin seeds contains a whopping 9 grams of protein along with a substantial dose of zinc, Vitamin E, and omega-3 fatty acids.  Lightly toasting raw pumpkin seeds, or pepitas, gives them a crispy, nutty crunch.  Sprinkle them on salads, top soups and smoothies, add them to granola, or eat them as a satisfying snack. 
5. Vegetables.  Yes, vegetables.  Believe it or not, all vegetables contain protein.  Potatoes, peas, mushrooms, and broccoli all have more than 6 grams of protein per 1 cup serving.  Vegetables also contain many antioxidants, phytochemicals, and fiber to support health and lower your risk of chronic disease.  Focus on eating a rainbow of colors every day to get the most out of your veggies.

Getting more protein from plants benefits your body!  Plant foods can boost immunity, help regulate blood sugar, and support healthy digestion and detoxification.  Antioxidants and phytochemicals from vegetables, fruits, whole grains and legumes support liver function and bolster the immune system – important factors in fighting cancer and managing treatment symptoms.  For more information about the Mediterranean Diet and some delicious recipe ideas, check out the Oldways website at https://oldwayspt.org/traditional-diets/mediterranean-diet.  As always, it is important to discuss dietary changes with your doctor to make sure that there are no problems or interactions with your treatment medications.  Happy Eating!

1. Schwingshackl L, Schwedhelm C, Galbete C, Hoffmann G.  Adherence to Mediterranean diet and risk of cancer: an updated systematic review and meta-analysis.  Nutrients. 2017 Sep 26;9(10). pii: E1063. doi: 10.3390/nu9101063.

Financial Assistance Grants

We're grateful to continue to be able to provide young adults fighting cancer with the opportunity for financial assistance. Applications are available on our website or by clicking here. Thank you to our generous donors who have allowed us to expand our programs to better serve this community, and to our partner doctors who have helped make their patients aware of this resource.