Sydney Russell, oncology dietitian at OSF HealthCare and coordinator of the OSF HealthCare Cancer Institute Teaching Kitchen, says simple dietary additions like fiber-rich seeds, antioxidant-packed fruits and vegetables and plant-based proteins can help strengthen the body and improve your quality of life.

The power of ginger for nausea relief

Ginger has long been used as a natural remedy, and modern research supports its benefits, particularly for people undergoing chemotherapy. Ginger contains an antioxidant compound called gingerol, which helps reduce inflammation and manage nausea.

"Gingerol is one of the antioxidant compounds found in ginger. It's excellent; from reducing chronic inflammation to helping relieve joint and muscle pain," Russell says. "It also helps manage nausea. Many of my patients undergoing oncology treatment are struggling with nausea. So, ginger tea, ginger broth and ginger smoothies can be great ways to help and keep nausea at bay."

Antioxidants: “Eating the rainbow”

Antioxidants are found in a wide variety of fruits and vegetables and play a role in supporting overall health and reducing cancer risk. Russell encourages people to focus on variety.

"We refer to it as eating the rainbow," Russell says. Adding all kinds of berries, fruits (like oranges) and veggies (leafy greens) into our meals daily can help add much-needed antioxidants into our lives, she adds.

"It's important we add protein and fiber (into our diets). I would encourage emphasizing antioxidants as well. That is going to support our overall health, but specifically when we're talking about cancer and ways to reduce our cancer risk," Russell says. "Those antioxidant-rich foods can be an excellent thing to include in our diets."

Fiber: A hidden powerhouse

Many Americans do not get enough fiber in their daily diets, yet it plays a key role in digestive health, blood sugar balance and cholesterol management.

It's a "hidden powerhouse," Russell says. Pumpkin seeds are a great way to add fiber into your diet, and you can add them to things like yogurt parfaits, granola and baked goods. This feeds the bacteria in your gut to promote a healthy gut microbiome. It also keeps your blood sugars balanced and helps with cholesterol.

Russell says vitamins and minerals help our bodies function better overall. Pumpkin seeds have magnesium and zinc in them, which are great for our immune system and support both heart health and hormone health. This is impactful for those in their cancer journey, helping to keep their bodies strong.

Plant-based proteins that support gut health

Plant-based proteins can be an excellent option for those looking to diversify their diet or reduce meat intake without sacrificing nutrition.

Lentils are versatile and a great way to get that needed fiber and protein and can be a substitute for meat. Not ready to fully give up meat? Russell says you can mix the lentils with meat and go half and half.

Tempeh lettuce tomato (TLT) is an alternative to a BLT. The tempeh is a plant-based protein source and is much firmer than tofu. It can have a bacon-like flavor when marinated in a mixture of low sodium soy sauce, maple syrup and liquid smoke. It can be found in the health foods section or plant-based section in the grocery store.

Tempeh is great for gut health, adding prebiotics into our diets.

Fruit that does more than taste good

Some fruits offer unique benefits beyond vitamins and antioxidants. Golden kiwis, for example, are easier to eat for some patients and provide hydration and digestive support.

Golden kiwis have great fiber found in the skin, and are sweeter than green kiwis, so they're easier to eat. They also have fantastic vitamin C levels and help keep you hydrated. They can help relieve constipation as well.

A fresh start in the new year

Russell encourages people to view the new year as an opportunity to explore new foods and expand their dietary habits.

"New Year is the perfect time to start thinking about healthy eating, it's a fresh start. The importance of trying new foods would be to expand your palette. There are so many different flavors and textures out there, as well as so many different health benefits from expanding that palette," Russell says.

By focusing on whole foods, fiber, antioxidants and nutrient-rich ingredients, Russell emphasizes that small, sustainable changes can make a meaningful difference, especially for those navigating cancer care and recovery.

It’s always important to speak with your oncology team first about dietary decisions.

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B-ROLL

Around half of what Americans eat is considered ultra-processed food – think pre-packaged and fast-foods. These products are often filled with unhealthy ingredients, leading to an array of health problems.

“These foods are giving you an excessive amount of sodium, fat and sugar, and not enough nutrition," says Jeanna Rich, an oncology registered dietitian with OSF Cancer Support Services. Rich says the longer the ingredient list, especially words you’ve never heard of before, the more processed the foods are.

"If it has a ton of ingredients that include additives, coloring agents or words you just don't know are true foods, it's definitely ultra-processed," Rich says.

Health risks of ultra-processed foods

While the saying “too much of a good thing is a bad thing,” may be true, too much of a bad thing is far worse.

"A lot of ultra-processed foods will have a large amount of saturated fat, also known as the 'bad fat.' That fat is linked to higher risk of developing heart disease, diabetes and other health issues," Rich says. "The additives, food dyes, sugar and fat combined can put us at an increased risk for developing cancer and other diseases as well." 

The link between diabetes and ultra-processed foods: a surplus of added sugars.

"What we're seeing right now, is children developing Type 2 diabetes earlier and earlier,” Rich says. “Extra added sugar is not good for blood sugar management or your immune function." Rich adds that diets high in ultra-processed foods have also been linked to obesity.

Eating foods high in sodium can lead to blood pressure issues and heart disease. There's no nutritional benefit to ultra-processed foods, Rich says, particularly when it comes to getting more fiber in our diet, which helps lower blood pressure, helps us lose weight and lessens inflammation. 

Preserving, drying, heating and curing foods is where they can become detrimental to our health. This is when preservatives get added into the foods that have no health benefits and may even have health harms in them. Many items at fast food restaurants are known to be ultra-processed because they can last a long time in their packaging. 

Hyperpalatable foods

Many foods are meant to seem appealing, and even rewarding, to eat. These are called hyperpalatable foods, and they have addictive qualities to them. Meat, ice cream, snacks and sodas headline this list. But some frozen meals and even vegetables cooked with things like cheese sauce can be added to the list as well.

"A lot of the products in these foods can act as an addictive behavior. They can release brain chemicals that make us feel good, then bring us back down," Rich says. "A lot of these foods can cause people to want to keep eating them, and it worsens their health overall." 

Don’t judge a food box by its cover

Rich says the front of product boxes can be misleading. Words like "natural," "organic," or "healthy" get thrown around a lot. She recommends you really take a good look at the ingredients list and nutrition label. 

If a product begins with the ingredient corn syrup, followed by long words you’ve never heard of before, these are unnatural ingredients you should stay away from. They also include seed oils and synthetic dyes. 

Healthier options will have ingredients like pureed fruits, vitamins and minerals. The color will also come from natural ingredients like carrots, cabbage and/or vegetable juices, not synthetic dyes which originate from petroleum.

Processed vs. Ultra-processed

Any food taken from its original form is considered processed food.

"If you're not picking an apple from a tree, or drinking milk straight from a cow, we are technically processing our food,” Rich says.

The jury’s still out on the exact definition of an ultra-processed food. Ultra-processed foods will typically have thickeners in them, like modified starches, sugar substitutes, synthetic food dyes, artificial flavors – mostly anything that you wouldn’t ever find in your kitchen.

Peanut butter

Many peanut butters are ultra-processed and have trans-fat in them. Key words to look out for: hydrogenated or partially hydrogenated. The label may say zero grams trans-fat, but if the ingredient says hydrogenated on it, it will still contain small traces of trans-fat in the product, Rich says.

Healthier peanut butter options will have different nuts and seeds as the main ingredients, making it a more wholesome food. 

Sugary cereals

Sugary cereals can often be ultra-processed foods. Kellogg's Mini Wheats has brown rice syrup, corn syrup, and "other natural flavors and coloring" in it. "These are things we want to avoid, especially when we have healthier alternatives," Rich adds. 

So, what do we do?

You may be surrounded by fast food restaurants on your drive home, and the grocery store aisles are filled with ultra-processed foods, but healthier options are out there. Creating recipes with lean meats, seafood, vegetables, fruits and whole grains is a great start. The OSF HealthCare website has plenty of recipes for every meal, snack or dessert time you’re looking for.

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Ultra-processed food b-roll 

(Some shots show healthier options side-by-side with ultra-processed foods)

Enter the food-as-medicine movement. It’s the idea that the food we eat can prevent disease and even treat or manage it. A recent panel of experts brought together by Health News Illinois says the movement could improve health outcomes and even reduce your health care costs down the line.

Erica Dawkins, a registered clinical dietitian with OSF HealthCare, says the food-as-medicine concept is a great way to rethink the way we eat.

"Overall, it's promoting a great base of a healthy diet. Promoting good, fresh produce, as well as eating whole grains, lean meats and dairies. Then you'll incorporate those more often in our diets," Dawkins says. "Aim for different fruits and vegetables with different colors, because they're going to all provide different nutrients. If you ever hear 'make your plate a rainbow,' think about that. So, make sure to use a variety of different colors." 

Veggies and fruits: in. Added sugars and added sodium: out. Added sugars can contribute to weight gain and obesity, Type 2 diabetes and heart disease. A diet high in sodium puts people at higher risk for developing high blood pressure, which is a major cause of heart attack and stroke.

The food-as-medicine movement aims to provide education about making healthy choices and improving access to these sorts of foods in local communities. For example, the OSF HealthCare Cancer Institute healing garden offers patients the chance to pick fresh produce to help with their cancer journey. This allows patients and dietitians to create healthy recipes in the CEFCU Teaching Kitchen, working together toward better health outcomes.

Certain foods are believed to have healing qualities, such as tomatoes. The natural, bright red fruit is filled with vitamins and minerals, including Lycopene. Lycopene is a phytochemical which helps fight inflammation and acts as an antioxidant. On the other hand, excessive alcohol use has been tied to an increased risk of cancer.

Dawkins says there are many local markets in the Peoria area with great options to find fresh produce. And don’t let price be an obstacle.

"Illinois has the Illinois link match program. Anyone with a Link card can go, here in Peoria specifically, to the Peoria Riverfront market and Market 309,” Dawkins explains. “You can swipe your Link card, and they will double your value with vouchers that can be used to purchase fruits and vegetables.”

To find healthy recipes for you and your family, visit the OSF HealthCare website.

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Innovative Technologies at the Forefront

Leading-edge cancer treatments like proton beam therapy, brachytherapy, genetic counseling and dietetics are all offered within the OSF Cancer Institute, providing patients with a one-stop-shop during their cancer journey.  

Proton therapy

Proton therapy was first offered on April 1, 2024.

"Proton therapy lets us offer radiation therapy to patients that maybe wouldn't have been able to tolerate side effects due to tumor location, or factors such as prior radiation treatment to the same area," says Tom Cox, the vice president of operations at OSF Cancer Institute. " This is possible because protons stop after passing through a tumor, eliminating the radiation effects on tissue often treated incidentally to photon (X-ray) therapy. The OSF Cancer Institute is on track to have treated 180 patients by April 1, 2025 – which far exceeded the original first-year target of 130 patients.

Brachytherapy

The brachytherapy suite offers a more patient-friendly way for mostly prostate and gynecological (cervical, endometrial) cancer patients to receive treatment. This option involves placement of applicators or needles directly into tumors so that very controlled, effective radiation can be delivered in discrete volumes. Since the radiation is delivered from within the tumor, there is a dramatic reduction of the dose to normal tissue, even those near the tumor itself. The dose is delivered with high-dose rate techniques so the therapy is delivered in just a few minutes time.

"Being able to bring the introduction of the applicators into the body, the treatment planning CT and the treatment all in one room, has created a much better experience. We're having some really good outcomes there, and we think we can expand what we're able to do there,” Cox says.

Intuitive Ion robot 

The OSF Cancer Institute’s pulmonology team offers state-of-the-art diagnostic tools and treatments, including minimally invasive, robotic surgeries and robotic assistive bronchoscopy. This includes the Intuitive Ion Robot, which allows care teams to get early answers and advance care for lung cancer patients.

"We're going to leverage the ability of an ion robot in the interventional pulmonary lab to really upend how we do the front end of lung cancer care," Cox says. "That robot is going to enable us to biopsy smaller lesions. It has fewer side effects than when you're getting a lung biopsy that's CT-guided. You can also do a staged EBUS (endobronchial ultrasound) exam, so you can diagnosis and stage at the same time."

Rachael Davis, MD, a pulmonologist at OSF Cancer Institute, and her team have been using the ion robot weekly. Dr. Davis and her team are training more providers, and by this summer they’re expecting to quadruple – or more – how often it’s used. 

HIPEC procedures

Hyperthermic intraperitoneal chemotherapy (HIPEC) surgeries are now offered at the OSF Cancer Institute. Tamara Floyd, MD, a surgical oncologist with OSF performs the open surgery and removes tumors from the abdomen. In the HIPEC procedure, heated chemotherapy is circulated through the body for a period of time. The first case went extremely well, and Dr. Floyd is planning her second case for mid-March. 

In addition to treatment options, the OSF Cancer Institute is increasing cancer supportive services in the Peoria region as well.

• Cancer navigation - 13% increase (Specially trained OSF Mission Partners walking you through the process of cancer care) 
• Dietetics - 64% increase
• Palliative medicine - 213% increase (Helps control symptoms, augments treatment from physicians) 
• Genetic counseling - 20% increase

Nutrition journey during cancer

Part of the dietary benefits OSF Cancer Institute offers is in the CEFCU Teaching Kitchen. Oncology dietitians work with patients on recipes to cook and are there with them step-by-step during their cancer journeys. Cox says 50% of people who come in for cancer treatment have dietary risks, while 80% of those people suffer malnutrition during treatment. Having a trained, professional dietary team walking alongside you helps fight those negative complications.

OSF Cancer Institute Culture

Cox credits the Institute’s first-year success to the culture of those who work there. The goal, he says, is to offer cancer support services across the entire spectrum of life. 

"The Mission Partners that work in this building have completely bought in to the idea that we all are advocates for cancer patients. We're always asking patients what they need, to see if we can help them," Cox says. "If we hear there's an issue with travel, or they're having trouble keeping food down, or if their children are not coping very well (with a loved one's cancer diagnosis), we know there are resources in the building, and we try very hard to line up those resources. You can feel it when you walk through the building."

Support services after cancer treatment 

"We can get you with a nurse, an exercise specialist and a dietitian to get back to your best life after cancer. Maybe you like to run a lot and ran half marathons, and you think you'll never be able to do it again. We have rehab and exercise specialists here and nutritionists. Who says you can't do that again? We're going to work with you to see you can get to the life after cancer you want to get to,” Cox says.

Services and medical professionals continue to grow

Building off the first year of OSF Cancer Institute, the administrative team continues to hire world-class medical professionals to offer cancer care in Peoria. A breast surgeon was recently brought onto the team, and a colorectal surgeon will be starting soon.

Additionally, the fourth floor of the building will be built out soon. Cox says this will give much-needed space for the surgical oncology and medical research teams. Research-focused medical oncologists are currently being recruited as well.

Leaving OSF Cancer Institute healthier, and more aware

Patients who leave OSF Cancer Institute don't just leave the building as healthier people; their awareness continues and will benefit other people. Cox admits a cancer diagnosis is not an easy thing to go through, and that the support from the OSF care team doesn’t stop when you walk out the door.

Grateful for community support

Cox says he’s been humbled throughout the years of working in oncology by the incredible commitment of the community and region to the OSF Cancer Institute.

"It is overwhelming to me, the philanthropic spirit of our community and extended community," Cox says. "I take that as, they've made a big commitment to us, and we're making a big commitment back. We're going to bring things to central Illinois that have not been here before. We are going to support you and your family members throughout your life and keep you as healthy, relative to cancer, as we possibly can."

Looking to the future

Cox says the OSF Cancer Institute is looking to bring more pediatric cancer support services to the building, the work collaboratively alongside the adult services.

The team is creating both a lung lesion clinic and a lung multidisciplinary clinic, which aims to reduce the time from finding a cancerous lesion to treatment. The lesion clinic is expected to open in late spring.

The OSF Cancer Institute intake team has been created with oncology nurses who will answer patients’ questions on the very same day, to see if services are right for you.

Cox adds that OSF is planning to put together an early detection hotline as a resource for the community to know if or when they should be screened for cancer.

To learn more about the OSF HealthCare Cancer Institute, visit its website to view the services offered and find contact information to get connected.

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Flu remains the dominant virus

“We're seeing a lot of patients be positive with the flu. It makes you feel really bad with headache, body aches, chills, cough and fevers to name a few,” says Sarah Overton, chief nursing officer of OSF Medical Group, Home Care and Employee Health. “But we're also seeing some COVID-19 and RSV. RSV attacks very young children and older adults."

All the viruses spiking at the same time have been "somewhat crippling" for healthcare providers, Overton says OSF HealthCare hospitals are seeing high inpatients counts, with many people coming in sick with respiratory illnesses through the emergency department.

Across Illinois, nearly 20% of emergency department visits were for acute respiratory illness, according to the Illinois Department of Public Health (IDPH). 7.8% of those visits are attributed to patients with the flu.

"From Chicago and Rockford down to Alton, we're seeing a large number of respiratory illnesses. And I think the country is seeing it overall," Overton says. "The SIREN notifications from the IDPH show that other health systems in Illinois, not just OSF, are seeing this."

Illinois’ respiratory activity level, calculated by the Centers for Disease Control and Prevention (CDC) moved up to High in late December, dipped to Moderate in January, and has now returned to High to start February.

“These viruses can kill”

The IDPH has reported five flu deaths this respiratory illness season. Along with three people dying from RSV, and one person dying from RSV and COVID-19.

"There's a little bit of complacency or feeling like the COVID-19 pandemic is done. But these viruses can kill, and they can lead to major medical complications and hospital admissions. I've talked to some of my colleagues who are the nursing leaders in the hospitals, and patients coming in are indeed sick. If you can manage at home, we recommend you do so," Overton says. 

For those who are immunocompromised or chronically ill, Overton says you should consult with a medical professional in person if you are sick, but if you’re a fairly healthy individual who is mildly ill, consider staying home and rest. OSF Medical Group and OSF OnCall offer Urgent Care services for many outpatient appointments, including visits with primary care providers and specialists.

For those caring for themselves at home, there are several over-the-counter medications to help alleviate symptoms. Additionally, a health care provider may prescribe antiviral medication.

“Antiviral medication is most effective is initiated less than 48 hours after your symptoms begin,” says IDPH Director Dr. Sameer Vohra.

Flu vaccine rates down

"We've got ample flu vaccine. We are behind our influenza vaccine rates of where we've been in years past," Overton says. "It's not too late to get your flu shot, it's not too late to get your pneumonia shot. If you get it at a retail pharmacy, that's great. You can also get it at OSF or another healthcare provider. We just want you to get vaccinated.”

Flu vaccines are offered at OSF primary care and many medical specialty offices, along with commercial pharmacies. The CDC’s Flu Vaccine Finder allows you to type in your zip code and find options closest to you. Overton also recommends speaking with your healthcare provider about the recently-approved RSV vaccine available for some.

Respiratory illnesses impacting care teams

"Unfortunately, we have had some experiences with respiratory illnesses in our staff," Overton says. "We need to do everything we can to protect them. OSF Mission Partners (employees) have started masking in those areas we know exposure is likely." Respiratory cough stations with hand sanitizer, tissues and masks are available at all OSF facilities.

How health systems being overloaded impacts patients

"When we overwhelm the health system, it could lead to delays in other critical illnesses that need to come to the emergency room or urgent care to receive adequate management," Overton says.

To protect yourself and others, Overton recommends regularly washing and sanitizing your hands. Also make sure to cover your cough to decrease the spread of respiratory droplets, which is a major way the flu and other respiratory illnesses spread.

When to head to the emergency department

“Those hallmark signs of when to see care is when a fever isn't responding to medications after 24-48 hours. Or when you’re extremely uncomfortable and experiencing respiratory impacts like shortness of breath that you are struggling to breathe,” Overton says.

Warning signs look different for kids and adults. The CDC breaks down symptoms to keep a close eye on:

In children

• Fast breathing or trouble breathing
• Bluish lips or face
• Ribs pulling in with each breath
• Chest pain
• Severe muscle pain (child refuses to walk)
• Dehydration (no urine for 8 hours, dry mouth, no tears when crying)
• Not alert or interacting when awake
• Seizures
• Fever above 104 degrees Fahrenheit that is not controlled by fever-reducing medicine
• In children younger than 12 weeks, any fever
• Fever or cough that improve but then return or worsen
• Worsening of chronic medical conditions

In adults

• Difficulty breathing or shortness of breath
• Persistent pain or pressure in the chest or abdomen
• Persistent dizziness, confusion, inability to arouse
• Seizures
• Not urinating
• Severe muscle pain
• Severe weakness or unsteadiness
• Fever or cough that improve but then return or worsen

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Now health professionals are warning the public about a number of health concerns that can come with sitting on the toilet too long and scrolling on your cell phone. 

Many people have gotten into the habit of taking their phone into the bathroom with them and scrolling TikTok or Instagram while they do their business. 

Kaylin Heinz, an infection preventionist registered nurse at OSF HealthCare, recommends making the mental decision to not even take your phone with you. 

A simple flush doesn't get rid of the nastiness that is common in the restroom. Especially with bathrooms that have showers and bathtubs in them. 

The moisture in the room can lead to bacteria, fungi and virus growth, not just inside the toilet, but on all bathroom surfaces. 

Heinz calls these a “breeding ground” for germs. 

“With sitting and scrolling, you're sitting there for long periods. Your hands are probably dirty before you go to the bathroom, because you're typically not washing your hands before you go to the bathroom. Then when you're sitting on the toilet, you're probably setting your phone down on a surface area that has germs," Heinz says. "Then you'll wash your hands, which you'll typically think your hands are clean, but they're not. Then you wash your hands and pick up the phone that was on the surface with germs, and now your hands are dirty again. And you're picking up the germs, taking them elsewhere, and spreading them to other people.”

Does your toothbrush hang out on the bathroom counter? You might want to rethink that. 

Heinz says if it's not put away safely, it likely has fecal matter on it. 

Another tip, she says, is to close the lid before flushing. It helps keep the germs inside and not aerosolize across the room.

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