While out shopping at the grocery store, you run into your friend Linda, a cancer survivor. You stop to chat and ask Linda some of the questions you’ve been having about physical activity and nutrition.
Staying active and eating healthy is a challenge for most people. And, let’s face it, being a cancer survivor doesn’t make anything easier. Right after I finished my treatment, it took all I had just moving from my bed to the couch. So, when my doctor told me I needed to make sure I was staying physically active and eating right, I musta looked at her like she had three heads.
But, I started slow, built up a routine, and I made some healthy changes to my diet. I started feeling better, stronger. I mean, is eating well and exercising easy for me now? Heck no. But the way I figure, if it can help me stay cancer free? - It’s worth it.
Let’s start with nutrition. Getting myself to eat healthier was a big challenge. Food has always been a big part of my life. And I know that eating healthy can help prevent cancer and improve your quality of life but sometimes, the cancer’s not there and Cousin Gary’s famous Game Day nachos are. Know what I mean?
It can be confusing to know what foods you’re supposed to eat. It feels like what’s considered "healthy" changes every day.
What helped me was realizing that I didn’t have to change everything all at once. I could start slow... find out what I liked and how to include those new foods in my current routine. Take a look at these and think of a couple of times during the day when you could eat a little better.
I know, this is a lot. But once I started trying to follow this, I realized I knew a lot of this stuff already. Even before I got cancer, I knew that some foods made me feel heavy and uncomfortable.
Well, when a grain is refined, think white bread or white rice, it gets broken down and it loses a lot of its fiber and nutrients. And those nutrients are key for fighting cancer. But whole grains don’t go through the refinement process so they stay, well, whole. They keep much more of their nutrients and flavor. Whole grains are things like brown rice, oats, quinoa, bulgur. Darker breads and pastas can also be whole grain.
Here are some whole grains you might consider trying:
Quinoa
A good source of protein, quinoa can be substituted for white rice, mixed with rice and other grains, or served cold in a salad.
Whole wheat pasta
Substitute whole wheat pasta for a richer flavor. Other alternative pastas made from lentils, beans, or veggies can also be healthy choices.
Bulgur
A good source of fiber, bulgur can be substituted for white rice, mixed with rice and other grains, or mixed into soups or salads.
Brown rice
High in antioxidants, substitute brown rice for white rice or mix with other grains.
Multigrain bread
100% whole wheat bread or multigrain mixes are all healthier choices.
It does. You may have heard how some high-fiber foods can help lower cholesterol and help prevent heart disease. Well, they also provide vitamins and minerals proven to help fight cancer. How do these foods look?
High-fiber foods such as these help to lower cholesterol and prevent heart disease.
Avocado
Cut up and add to veggie dishes or salads, spread on toast, or blend into a smoothie or guacamole dip.
Beans
Add to soups or salads, mix with vegetables and grains, or mash into dips like hummus.
Oatmeal & whole grains
Mix oatmeal with fruits and nuts or nut butters for more healthy flavor.
It used to be, when I’d hear fiber I’d think of something bland and flavorless. Well... not anymore
Cutting down on red meat is important, but so is making sure you get enough protein. Check out these and see if any of these lean protein options jump out at you:
Fish & Shellfish
White-fleshed fish as well as tuna, salmon, and shrimp.
Poultry
Skinless chicken and turkey breast are great sources of lean protein.
Nuts & Seeds
A good source of plant-based proteins, nuts and seeds can also be heavy in fat and oils.
Beans & Tofu
Beans can be added to soups and salads, mixed with vegetables and grains, or mashed into dips like hummus. Tofu is made from soy beans and can be grilled, baked, or pan-fried just like vegetables or meat.
Yogurt
Some yogurts, such as Greek style, can be good sources of protein. Choose plain or low-sugar options and mix with fresh fruit or nut butters for more flavor.
Eggs
Most of the protein is in the egg white, which is also leaner in fat and cholesterol than the yolk.
I’ve always been a snacker. So, that was a place where a small change could make a big difference. I started keeping dry roasted nuts around and I tell you what, they’re crunchy, lightly salty; they check the boxes for me. And they’ve got protein so I actually feel satisfied after eating them.