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Jacalyn See is a clinical dietitian at Mayo Clinic. She shares tips on how to eat healthy during the holidays.
Food is an essential part of any celebration, and the holidays bring with them a smorgasbord of options. We often think of holiday food as rich and fattening and perhaps not very good for us. But you can find ways to eat healthy by adding more "cancer-blocking" foods into festivities. The below foods are good sources of antioxidants, phytonutrients, omega 3 fatty acids, fiber and/or other nutrients known to help prevent cancer:
You can incorporate these and other healthy foods in a variety of ways, such as:
And don't think you have to avoid sweets. Contrary to popular belief, sugar doesn't feed cancer. But it can contribute to unwanted and unnecessary calories, so you may want to practice moderation.
I hope these suggestions got your imaginations running. Make sure to check out our healthy holiday recipes. And if you have other hints for healthy holiday eating or meal planning, or a favorite recipe or two, please share. Just don't forget to add the bake time and temperature.
Sheryl M. Ness, R.N.
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How do you know sugar doesn't feed cancer?
In February, 2015 I completed my treatments for colon cancer. During the radiation and chemo which were done together in a span of 6 weeks, I had very little appetite.
Now I'm in recovery and still have not found my appetite to be any better. Before cancer I ate fruits, uncooked and uncooked fresh vegetables, raisin, cranberries, oakmeal, eggs, a little bit of chicken and fish, some pork.
The only food that I been able to stand consistently is eggs. Now eggs are loosing their appeal,
I haven't started raw vegetables yet, because i'm afraid they would be too harsh on my stomach and I don't really have a taste for them.
I'm allergic (or intolerant) to cheese, chocolate and nuts. So the protein bars, manufactured dinners are based in nuts and cheese and I can't eat those.
I seem to do fine with breakfast foods, and lunch I can just eat a turkey or ham sandwich, and I have snacks throughout the day, but I don't know what to eat for dinner. I'v found that most dinner foods have no appeal.
I have taken fairly good care of myself during all this, I'm up and moving around. Since I live alone I get exercise making my bed, cooking my meals, doing dishes, laundry and light housekeeping and now that we are getting some warm days I'm walking again. I have a yoga practice that I tried to keep up with during the treatments, but now since I've been in recovery I practice yoga hree or four times a week, I've started back to work on a part-time basis which is exhausting, but i'm trying to keep up with work and get back into a normal life. Which right now there is nothing normal about my life. I know all of this will pass and I'll be back to my normal routine, when that will be seems hard to even fathom, but spring is just around the corner.
I'll add some of your suggestions back into my food experience, like cranberries, humus, salmon dip.
I apologize for continuing on, so any recipes you can put up on your website would be appreciated.
Thank you for this article "Put healthy foods in your holiday eating plans". I am using the list as my shopping list, so I can plan my meals and entertainment around what is best for all my family and friends. As a breast cancer survivor almost 4 years, I appreciate any information on preventing cancer.
Good information to help remind us that there are lots of options for good tasting nutritious and healthy food.
Please clarify your statement that "sugar doesn't feed cancer." So many fonts very knowledgeable fonts says it does. I have been avoiding sugar in any form for months now. Can you indicate some research that support one and the other? Thanks!
Why would there be a suggestion to eat SMOKED salmon on a "block cancer" type of menu???????
Unparalleled accuracy, unueqivoacl clarity, and undeniable importance!
I feel hesitant to ask senqtious at my routine checkups. I have had signifiant health concerns and still feel apprehensive to ask about continual symptoms that I have, because I feel they are often dismissed and not taken seriously. I still feel better when my physician makes that effort to connect and take me seriously as I am not a complainer but have legitimate concerns. In talking with many friends and colleagues, I find this to be a continual experience for many people. What guidance is out there to address the issue in communicating with doctors and specialists in the most direct and comprehensive way to not only get needs met but to help the patient be more assertive in both consultation and routine checkups. This would eliminate a lot of anxiety for people and therefore impact overall health and wellness.
Its a nice and new kind of information for me. Everyone should be aware with this post. Thanks for sharing.
I have been having a lot of trouble sleeping,I am tired all the time from treatments.Any natural sleep remedies,and anything that helps with the nasua.
which hearing aid is best
the title is Living with cancer blog.....
is there a list of what foods are good to eat if u are going thru chemo... everything has that metallic taste?
Clementine can give me hot flushese ?
I start to eat ... it's time of the year and I am feeling so tired
Can not sleep and during the night I am a mess ..... hot flushes like a dog !
can be the clementines ??? is the only think that I eat diferent ..... what you think ??
I know very good healthy foods website fat burning foods check this out :)
Great post! I'm looking to make some changes in my own eating habits, so I appreciate your insight a lot! Thank you. I recently stumbled upon this blog like I did yours and I thought your readers may appreciate the advice of this couple: http://burisonthecouch.wordpress.com/2010/11/04/food-for-thought/
I've started to look for their stuff more regularly and I think I'm going to add your blog to my list as well. Thanks for the post!
All of these foods look like great healthy foods, but I have a feeling that by next year you will be able to put a few more on the list thanks to the Philips Airfryer
I have been emailed at different times that Asparagus Therapy is stopping cancer and other terminal illnesses. Specifically stated is taking 4TBLSP of Pureed (blended to a liquid drink) canned asparagus (cooked), not fresh, morning and later in the day works for kidney, liver, cancers & other illinesses???
It realy gets so difficult, to know exactly, what to eat. There are so many contradictions out there, what are we to believe ? A great deal of the time, all we seem to recieve to our mail box, are people trying to get you to buy their book, to make them money. It is very refreshing to get mail from the Mayo Clinic, who are not on the make, and do give sound advice. Thank You Abigail
i really like getting chicken breasts and putting a little marinade (you can get them at your local grocery store, and there are tons to chose from) and just grill it in a george foreman grill or bake it. its reallly simple and high in protein. try it with some broccolli or rice.
Great article. This is especially relevant for the kids. It is important that they relate these fun times to healthy foods too, not just junk.
Dear Kim, the blood type diet tells you which foods to eat or avoid based on your blood type. However, no scientific evidence supports the idea that what you eat should be based on your blood type.
Some books say that smoked salmon are not to be consumed by people with blood type groups "A", "B" and "O". What are your views?
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