INTEGRATIVE WELLNESS

 

I started this journey as a Certified Integrative Nutrition Health Coach, passionate about supporting amazing women choosing to be healthy from the inside out. That path led me here, working alongside more amazing women who are undergoing chemotherapy, where it is more crucial than ever for them to focus on their health. I have a practical, holistic approach to health & wellness, placing primary focus on the individual, getting to the root of the issue rather than focusing on the “diet”. One size does not fit all and being healthy is more than the diet. Restrictive diets are not realistic (even impossible) to maintain long term. They’re based on restrictive rules that have nothing to do with science-based practices for cancer prevention nutrition. Living a healthy lifestyle can help prevent chronic disease and long-term illness.
It only makes sense that I share my health and wellness mission and encourage healthy habits alongside your treatment against cancer. 

GETTING READY FOR CHEMOTHERAPY 

Adequate hydration and healthy eating are important patterns to follow before you begin chemotherapy, if possible. Anyone who has worked with me will tell you that I preach hydration! Hydration bathes the cells and removes the byproducts of cellular respiration, flushes chemotherapy through the body, and provides an environment for calories and protein to support the rebuilding of red and white blood cells. Cell regrowth is essential to keeping treatment on schedule. Your body is composed of approximately 60% water and uses water for proper cellular, organ, and tissue function. Dehydration increases chemotherapy and heightens side effects, causes nausea, fatigue, and taste changes, and increases the likelihood of constipation. It is often difficult to separate the effects of chemotherapy from symptoms of dehydration, therefore, getting adequately hydrated before and staying hydrated through treatment can head off many unpleasant side effects.

Healthy eating is another priority to focus on. Try to eat calories in small meals or large snacks, five to six times a day. This may make it easier for you to get your calories in and help support your current weight throughout treatment, and, it also fosters better bowel regularity. Try to include a protein source at all meals and snacks. Calories support protein, which supports the rebuilding and regrowth of cells between treatments. Also, aim for 5-10 servings of fruits and vegetables daily. These are sometimes most appealing during treatment, build immunity, and will help prevent constipation. 

Avoid foods higher in fat leading up to treatment as they can slow digestion and add to the symptoms associated with treatment. Constipation is an unpleasant common side-effect of the medications given to prevent nausea during treatment. Smaller amounts of food will process better than three larger meals. If you already deal with constipation discuss this with your dietitian, nurse, or doctor before starting treatment.

Establishing healthier eating patterns in the weeks and days leading up to and throughout chemotherapy treatments will provide for the best outcomes. Adequate hydration and frequent, smaller portions of healthy eating are your defense against chemotherapy and will help fight fatigue. 

 

Phytonutrient-Rich Foods

Phytochemicals, also called phytonutrients, are the potentially helpful compounds found in plant foods. They may help prevent chronic diseases, including cancer.

Aim for 5-10 servings per day of Phytonutrient-Rich Foods -

  • One serving =
    • 1 cup leafy greens, berries, or melon
    • 1/2 cup of other fruits/vegetables
    • 1 medium piece of fruit/vegetable (such as apple or tomato)

Red

Apples / Cherries / Tomatoes / Beets / Red Peppers / Red Grapes / Raspberries / Strawberries / Pomegranate / Watermelon / Cranberries / Radishes

Yellow & Orange

Banana / Cantaloupe / Carrots / Lemon / Mango / Oranges / Papaya / Peaches / Pumpkin / Butternut or Acorn Squash / Spaghetti Squash / Sweet Potatoes / Tangerine / Turmeric

Green

Asparagus / Avocados / Bok Choy / Broccoli / Brussels Sprouts / Cabbage / Cilantro / Collard Greens / Leafy Greens / Kale / Kiwi / Lettuce / Parsley / Peppers / Spinach / Artichokes

Blue & Purple

Blackberries / Blueberries / Eggplant / Plums

White 

Cauliflower / Onions / Garlic / Ginger / Flaxseed

Other

Teas / Legumes / Nuts / Beans / Soy Products / Whole Grains

 

*MORE HEALTHY TIPS TO COME - THANK YOU FOR YOUR PATIENCE* 

 

 

See the source image

 

 

See the source image 

Good nutrition helps build the foundation for wellness.  Nutrition extends beyond food, it is all the things that nourish our bodies. Nourishment comes from primary foods of life, including spirituality, career, physical activity, and relationships.