nutritionWe all remember that special food our parents used to feed us when we were sick as kids. As adults, it seems reasonable that those same comfort foods would help us feel better as adults, but many times that is not the case. In the new age of gluten-free, anti-inflammatory, plant-based, low GI, diets all promoting health and anti-cancer benefits however, how are we supposed to know what’s right for us when we are sick?

We all know that one of the major side-effects of chemotherapy is nausea. This can lead to loss of appetite and weight loss at a time when you need those nutrients most. A healthier diet can help with those tummy troubles. Either way you look at it, a healthier diet can lead a cancer patient down the road to a faster recovery.

Some changes will be obvious. Processed and pre-packaged foods, the red velvet cheesecake at your favorite restaurant, are almost certainly bad. Others may not be so obvious. Multiple sources list vegan diets as optimal, but this is up to the individual. Cutting back on red meat is a start as many tend to find it has a metallic taste after treatment. Non-animal proteins such as beans and nuts will be easier to digest. Vegetables are going to be the most important food group for cancer patients, specifically leafy greens. Easy to digest whole grains are also important.

With all this knowledge, there are definitely some foods you can, and should, still eat.
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Still not feeling great? Chemocare has some great advice for how to prevent nausea and continue eating when you need those nutrients the most. My personal favorite for stomach problems is eating smaller meals throughout the day instead of two or three big ones.

Aryn is an Instructor & Research Specialist at the Miller Branch and has been with HCLS for over 3 years. She has many hobbies including, but not excluded to: exercising, vegetarian living, and eating cake. Perhaps cake is neither “well” nor “wise” but it’s certainly delicious!

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Did you know coffee is available at the Howard County General Hospital Farmers Market? Every Friday, the Cosmic Bean Coffee Company provides a variety of flavors and blends. Owner Rob Haroth gives us a brief tutorial on coffee.

A great-tasting cup of coffee goes through many steps before it reaches your cup. Growing high-quality coffee requires patience, since it can take up to five years for a coffee tree to mature and produce its first beans. “Beans,” by the way, aren’t really beans. They are seeds of the coffee cherries and each tree produces only enough cherries for about one pound of roasted coffee per year. The cherries have to be processed to remove the surrounding fruit and protective layers to get to the beans, which must then be cleaned and classified by criteria that include size and color.

The next step is roasting, which is part art and part science and can have a profound effect on the way coffee tastes. It involves timing and monitoring at two critical points. The “first crack,” a loud popcorn sound, happens at 375° F and the “second crack,” a much faster and more frantic sound, is when you have to decide whether you will pull the beans out to let them cool or continue roasting to get a darker bean. Coffee can go through six phases during roasting: green (before roasting begins), yellow, cinnamon, city, full city, Vienna, French and Italian. In my opinion “full city” is the optimum roast for most coffees. That’s when it has reached its full flavor potential. I think Italian has too much roast flavor that can overpower the taste.

We usually bring 15-20 varietals from around the world to the markets, including coffee from Brazil, Columbia, Costa Rica, Ethiopia, India, Papua New Guinea, Indonesia, Rwanda and more. We also sell a few of our own blends. One of my favorites is called Buddha’s Blend, because the inspiration came while I was at a Buddhist retreat and the coffees I use are from Buddhist countries like Indonesia and Viet Nam. I think Africa is probably my favorite region for coffees. Coffee from Ethiopia is very aromatic with blueberry, apricot and mango notes, and Tanzanian Peaberry has delicate citrus notes and a distinct cocoa flavor with floral hints. It is best when roasted to “city” or “full city.”

It’s good to note that some studies promote the health benefits of coffee as a heart saver, liver protector, diabetes foe and Parkinson’s fighter – so go ahead and enjoy your favorite morning beverage.

With Cosmic Bean Coffee, I really hope to enhance the enjoyment people get from the experience of drinking coffees from around the world by educating them about specialty coffees and the roasting process. I have a lot of interests and I’ve always been an entrepreneur, so some of my hobbies have turned into businesses. About ten years ago I started roasting my own coffee in a small roaster at home. I’d give it away to neighbors and friends and got a lot encouragement to try selling it at farmers markets. Coffee was something I could do part time while still working as a curriculum designer, but now I can indulge my passion for roasting coffee full time.

Rob Haroth is the owner of the Cosmic Bean Coffee Company. When Rob isn’t roasting coffee or bringing it to a local farmers market, you might find him tending his bees or teaching holistic practices like meditation and qigong.

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foodinjarsWe know that some folks have small kitchens—maybe a starter kitchen or a kitchen downsized from a big house to an apartment—but they dream of a big country kitchen with room to store equipment to stretch the harvest season by preserving food at its healthy best. It is frustrating to see those beautiful strawberries or bountiful tomatoes and think “I’d love to make jam or sauce but I don’t have the equipment I would need or the room to store it.”

There is hope for the small kitchen–and it doesn’t require a remodel! Howard County Library System has a few books that might help you make the best of your kitchen and will show you how you can make preserves, pickles & sauces in small batches with very little special equipment.

Sarah Kallio and Stacey Krastins, authors of The Stocked Kitchen (2011), have a “system.” Follow their advice and their grocery list and you will free up lots of space in your small kitchen. They also include a full range of recipes that use only their pared-down list of staples.

The City Cook: Big City, Small Kitchen, Limitless Ingredients, No Time (2010), by Kate McDonough, also advocates a well-planned pantry. She also discusses the equipment needed in a well-planned small kitchen. Her shopping advice is written with New York City residents in mind, but could be applied to our area—we do have access to a rich variety of ethnic and specialty foods. A culinary school grad, McDonough includes over 90 recipes. If you like her book, try her website for more advice and a searchable recipe database.

So, you’d like to put “food in jars”–try Marisa McClellan’s book, Food in Jars: Preserving in Small Batches Year-round (2011). Most of her recipes are designed for boiling water bath canning which can be accomplished with only a pot on your stove that is tall enough to cover the jars you plan to use by 2 – 4 inches. Others of her recipes, like rosemary salt, pancake, bread or cake mixes in jars, homemade vanilla extract don’t require any processing at all.

art of preservingPickling is a great way to preserve a bountiful harvest. Andrea Chesman, in The Pickled Pantry (2012), has “from apples to Zucchini, 150 recipes for pickles, relishes, chutneys & more.” Her claim is that not everyone will like a particular pickle, but there is a pickle for everyone. While you are experimenting to find your favorite pickle you don’t want to have to make six quarts at a time so she writes most of her recipes for one quart batches. She also tells about an intriguing technique to preserve the overflow of cucumbers—dehydrate them, store them in airtight bags or jars for up to a year, then rehydrate them with pickle brine when you are ready to use them.

The Joy of Pickling (2009) by Linda Ziedrich has “250 flavor-packed recipes for vegetables & more from garden or market.” This is an excellent thorough book about the art & science—and joy—of making pickles. She even covers pickled apples, pumpkin, oysters and eggs.

To go beyond pickles you might like, try The Art of Preserving (2012) by Rick Field, Lisa Atwood, and Rebecca Courchesne. They cover “how to make jams, jellies, curds, pickles, chutneys, salsas, sauces and more plus recipes to use your creations.” And they also briefly review “the basics” of home canning, of fruit spreads, and of pickles. I really like that they pair a recipe for the preserves with a recipe to make, such as blackberry preserves used in blackberry cheesecake tartlets.

The Big Book of Preserving the Harvest by Carol W. Costenbader is a classic. The newest edition is from 2002, but classics age well. Another classic is the Complete Book of Home Preserving (2006). Both of these have well-illustrated and complete instructions for all kinds of preserving; from canning to drying to freezing.

These titles are readily available at Howard County Library System. So, no matter how small your kitchen, you can get the advice you need to preserve the harvest—in small batches.

Barbara Cornell joined the Howard County Library System in 1993 as Assistant Branch Manager at the new Elkridge Branch. Since 2000 she has enjoyed a shorter commute to the Glenwood Branch.

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Saturday, Aug. 16, 10 a.m. – 12 p.m. Ask A Master Gardener. Discuss gardening questions and concerns at the Glenwood Branch. University of Maryland Extension – Howard County Master Gardeners. Also offered at the Miller Branch Saturday, Aug. 16, 10 a.m. – 12 p.m. and Aug. 18 7 – 8:30 p.m. No registration required.

Saturday, Aug. 16, 10 a.m. Compost Demonstrations. Master Gardeners discuss and demonstrate composting on a drop-in basis at the Miller Branch. Free bins provided for Howard County residents. University of Maryland Extension – Howard County Master Gardeners. No registration required.

Saturday, Aug. 16, 11 a.m. Crop Swap. Do you have an abundance of vegetables from your garden? Let’s crop swap! Bring homegrown produce to trade for something new and delicious at the Miller Branch. Share growing tips and favorite varieties. Families welcome. Leftovers donated to the Howard County Food Bank. Set up from 11 – 11:30 a.m., swap from 11:30 a.m. – 12 p.m. Registration is required. Register online or by calling 410.313.1950.

Saturday, Aug. 16, 3 p.m. Kindergarten, Here We Come. The Central Branch will have stories and activities to help mark that all important first day, including boarding a real school bus. For children entering Kindergarten this fall; 45- 60 min. Cosponsored by Friends of Howard County Library and Howard County Public School System. Registration is required. Register online or by calling 410.313.7880. Another is offered on Aug. 19 at 10:15 a.m. at the Savage Branch and again at 7 p.m., and also at 2 p.m. at the East Columbia Branch. Offered again on Aug. 20 at 10:15 a.m. at the Savage Branch and at the East Columbia Branch at 7 p.m. And offered Aug. 21 at 10:15 a.m. at the Savage Branch.

Monday, Aug. 18,  Blood Pressure Screening at Glenwood Branch – a Well & Wise Event. Free, walk-in blood pressure screening and monitoring offered by Howard County General Hospital: A Member of Johns Hopkins Medicine. Also offered, Tuesday, Aug. 12, 1 - 3 p.m. 

Monday, Aug. 18, 2 p.m. Infectious Diseases. Learn about infectious diseases, how they are spread, and how disease detectives work to find and stop their spread using medical technology and nanotechnology at the Savage Branch. Participate in mock disease outbreaks around the globe to learn to identify and handle some of the most dangerous diseases, select the right medical or nanotechnology methods, and develop a communication pack to let others know. Being an Infectious Disease Detective has never been more fun! Ages 11-18. HiTech is funded in part by a National Leadership Grant for Libraries from The Institute of Museum and Library Services. Visit hclibrary.org/hitech_events. Registration is required. Register online or by calling 410.313.0760. Offered again on Aug. 19 at 2 p.m. , Aug. 20 at 2 p.m., Aug. 21 at 2 p.m., and Aug. 22 at 2 p.m.

Monday, Aug. 25, 7 p.m. I’m Going to be a Big Brother or Sister. In partnership with Howard County General Hospital: A Member of Johns Hopkins Medicine. A Well & Wise class. Come to the Central Branch to prepare for the arrival of a baby in this class for new siblings. Enjoy stories, activities, and bring a favorite doll or stuffed animal to practice holding your baby. Resources for parents, too. Families; 30 – 45 min. Ticket required. Limited space; tickets available at Children’s Desk 15 minutes before class.

Tuesday, Aug. 26, 5 – 6:30 p.m. Weight Loss Through Bariatric Surgery in the Howard County General Wellness Center. Learn about weight loss surgery from Johns Hopkins Center for Bariatric Surgery. Register online or call 410-550-5669.

Tuesdays and Thursdays, Sept. 16 to Nov. 6, 6:30 – 8 p.m. Healthy Weight Connection. Kick-start individual lifestyle changes, including diet and exercise, to help you reach a healthier weight. Receive personalized guidance from a certified dietitian. Various nutrition topics and gentle yoga. Class held in the Howard County General Wellness Center. Cost is $195. Register online or call 410-740-7601.


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When you get a cancer diagnosis, it is natural to panic, get depressed, and feel angry. But, as Dr. Agus says in A Short Guide to a Long Life, take it not as a death sentence, but as a wake-up call and an opportunity to take control of the health of your own body by learning all you can, studying your options, and going forth with the best treatment that you and your doctor have decided on, all with the best positive attitude you can muster. But don’t become so micro-focused on this one area of your health that you let other areas of your life get pushed aside or forgotten, such as the simple joys of playing with an animal friend or eating a delicious meal.

You know your health is all wrapped up like a rubber band ball with your emotions, your lifestyle, and your attitude. More than anything, eating can be the most important and healthy thing that you can do to guarantee your body receives the raw materials to fight the growth of cancerous cells and to keep the rest of your body humming along in fine shape.

I am going to list a few of my favorite cookbooks from Howard County Library System for those who want to have some new recipes for themselves, a family member, or a friend who may be living with cancer and going through radiation and/or chemotherapy treatments. They may need some help with preparing a nourishing meal, especially if they have a decreased appetite and not much energy. Don‘t forget, drinking lots of fluids is super important, so check out the great drinks and smoothie recipes too–they are great for throwing in healthy ingredients!

The most beautifully illustrated book of clean, green, and fresh recipes is No. 4, but my favorite is No. 1 because it is written as if there is a helper there with you as you plan to make a tasty recipes with notes of interest on how certain ingredients are beneficial or may help with treatment side-effects. For instance, one note says that metal, as in silverware, can often have a bad taste or feel in your mouth when you are getting cancer treatments. So, the suggestion is to go get some pretty plastic ware so that your eating implements are not an impediment to having some yummy healing food.

My son, who underwent two radical craniotomies for brain cancer, said that it was the preparation of the food and often the smell of the cooking, and even sometimes the energy to do the chewing, that really didn’t make eating appealing. Things that could be prepared quickly were helpful. What he appreciated the most was cold things like yogurt, ice cream, fresh fruit shakes, and smoothies. Simple things like crackers and dips or hummus, omelets, cereal or even ramen noodles were preferred as well.

What helped my son the most? Someone who was there providing love and support as well as a full pantry and refrigerator with lots of good-for-you ingredients for wholesome recipe options, especially as he felt better and began to want to experiment with more foods and flavors as his health, energy, and well-being improved. You will find a treasure-trove of great recipes in these books to complement any lifestyle or condition, and remember healthy eating is for all of us always –and thanks for reading my story.

Susan Cooke has worked in Howard County Library System for 20 years. She loves golden retrievers, fresh veggies, and (of course) reading good books. She is proud to have her daughter Sarah Cooke working for HCLS alongside her!

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calendar_2014smTuesday, August 12, 7:00 p.m. Movin’ Up to Middle School. Starting sixth grade? Meet new classmates, discuss the big move, and learn the secrets to success at the Elkridge Branch. Compete in a book bag relay and combination lock time-trial! Registration is required. Register online or by calling 410.313.5088. Also available August 18 at 7:00 p.m. at the Miller Branch.

Wednesday, August 13, 4:00 p.m. Kindergarten, Here We Come. The Glenwood Branch will have stories and activities to help mark that all important first day, including boarding a real school bus. For children entering Kindergarten this fall; 45- 60 min. Cosponsored by Friends of Howard County Library and Howard County Public School System. Registration is required. Register online or by calling 410.313.5579. Offered again at 7:00 p.m. and on Thursday, August 14, 10:00 a.m. and 11:30 a.m. at the Glenwood Branch, and August 14 at 10:30 a.m. at the Elkridge Branch. Also offered August 16 at 3:00 p.m. at the Central Branch.

Saturday, August 16, 11:00 a.m. Crop Swap. Do you have an abundance of vegetables from your garden? Let’s crop swap! Bring homegrown produce to trade for something new and delicious at the Miller Branch. Share growing tips and favorite varieties. Families welcome. Leftovers donated to the Howard County Food Bank. Set up from 11 – 11:30 am, swap from 11:30 am – 12 pm. Registration is required. Register online or by calling 410.313.1950.

Monday, August 18, 10:30 a.m. – 5:30 p.m. SAT Prep. The SAT is the most widely used college admission exam. Take advantage of our SAT Math Prep course specifically designed to help students excel on the math portion of the test. Students will take an official practice exam to simulate the experience, learn test-taking strategies, and solve problems related to algebra, geometry, and probability. Grades 9-12 only. Graphing calculators are recommended. HiTech is funded in part by a National Leadership Grant for Libraries from The Institute of Museum and Library Services. Registration is required. Register online or by calling 410.313.0760.

 Blood Pressure Screening at Glenwood Branch – a Well & Wise Event. Free, walk-in blood pressure screening and monitoring offered by Howard County General Hospital: a Member of Johns Hopkins Medicine. Also offered, Tuesday, August 12, 1:00 p.m. – 3:00 p.m. at Elkridge Branch. No registration required.


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