Practical Tips to Nourish Your Body During Treatment

Transcript

1. Practical Tips to Nourish Your Body During Treatment Lauren McDaniel and Kim DeFazio Health Coaches and Nutritionists
2. What is a Health Coach? Guide Partner in health Motivator Accountability Buddy
3. Power of Protein Crucial for tissue repair, immune function, and maintaining strength during treatment How much protein?? o During Chemo: Aim for 1.2 to 1.5 grams of protein per kilogram of ideal body weight. ▪ Example: For someone weighing 150 pounds (approximately 68 kg), this is roughly 80 to 100 grams of protein per day. o After Chemo (Recovery): Aim for around 0.8 -1 gram of protein per kilogram of body weight (e.g., 70 grams for 150 pounds). Important Note: If you have low kidney function, please discuss your protein needs with your doctor.
4. How to get in More Protein- Good Sources Practical Tip: Try to include a source of protein with every meal and snack! o Lean meats (chicken, fish, turkey. Grass-fed/organic) o Eggs (free range) o Dairy (Greek yogurt, cottage cheese, milk, kefir) full fat, grass-fed/organic o Legumes (beans, lentils, chickpeas) o Nuts and seeds o Tofu and tempeh Note about oils: AVOID SEED OILS AND GET GOOD QUALITY EVOO • Protein Powders: o Naked Mass BRAND (whey and casein blend) TO GAIN WEIGHT o Naked Pea (plant-based) ; Orgain- plant based powders o Collagen Peptides –Vital Proteins (at Costco) o ORGANIC Hemp Seeds (also provide fiber and healthy fats) -Grocery Outlet
5. Build a Balanced Smoothie for Protein Power! Choose Your Base (Unsweetened): •Almond milk •Water •Kefir Add Protein (~20g): •1 scoop protein powder (e.g., Naked Pea) •Full-fat Greek yogurt Include Fruits (Antioxidants & Flavor): •½ cup organic berries •½ banana Incorporate Healthy Fats (Satiety & Nutrients): •1 tablespoon nut butter •¼ avocado •1 tablespoon MCT oil (available Costco online, anti-cancer properties) Optional Boosters: •Spinach (you won't taste it!) •Chia seeds •Flax seeds •Organic hemp seeds Practical Tip: •Clover Farms offers convenient pre-portioned frozen fruit smoothie packs.
6. Nourishing Body with Greens & Veggies Why Important? • Anti-inflammatory • Fiber source Tips: o Add a handful of spinach. Kale, garden greens, broccoli sprouts or other sprouts to your smoothies. o Snack on baby carrots, cucumber or organic celery slices, or bell pepper strips. o Include extra vegetables in soups, stews, and stir-fries. o Steam or roast a batch of vegetables at the beginning of the week for easy additions to meals. o Keep frozen bags of greens on hand t add to soups, stews and smoothies.
7. Easy Veggie Hacks Katie’s Perfecto Pesto Ingredients: • Greens: Trader Joe's brown bag of garden greens (e.g., dandelion, purslane, broccoli leaves, chard, basil, kale, edible flowers). • Herbs: Fresh herbs (e.g., oregano, rosemary, thyme, sage). • Garlic: 6-9 fresh cloves. • Olive Oil: Enough to reach desired consistency. • Salt: Himalayan or Celtic sea salt, to taste. Instructions: 1. Clean Greens & Herbs: Thoroughly wash all greens and herbs. 2. Blanch (if on chemo): If on chemotherapy, blanch cleaned greens in hot water for 30 seconds, then drain and blot dry with a cotton towel. 3. Blend Pesto: o Add ¼ of the greens to a food processor with 6-9 fresh garlic cloves. o Add enough olive oil to achieve a consistency similar to Costco Pesto. o Add salt to taste. o Blend until smooth. 4. Repeat: Continue blending in batches until all greens are processed. 5. Store: Transfer pesto into small mason jars and freeze. Serving Suggestions: take out one jar per week. Add to soup, fish, eggs, quiche, chicken, beans or tofu. Or just serve with gluten free crackers!
8. Contains glutamine, an amino acid that may support gut health Cabbage Juice
9. Why Important? • Regulates bowel movements • Supports overall gut health (especially important during chemotherapy) Good Sources of Fiber: • Fruits • Vegetables • Whole grains (preferably gluten-free: quinoa, brown rice, buckwheat) • Legumes • Chia seeds • Flax seeds Fiber
10. Recipe Idea: Simple Psyllium Cookies (for gentle fiber increase) Ingredients: • 1 cup almond flour • ½ cup psyllium husk powder • ½ teaspoon baking powder • Pinch of salt • ½ cup unsweetened applesauce • ¼ cup melted coconut oil • Stevia or a small amount of maple syrup (to taste) Instructions: 1. Mix dry ingredients. 2. Stir in wet ingredients. 3. Form small cookies. 4. Bake at 350∘F (175∘C) for 10-12 minutes. Important Note: • Start with 1-2 cookies and drink plenty of water, as psyllium absorbs water. Fiber https://mycancerresources.com/juicing-for-cancer- patients-7-easy-recipes/
11. Tip: • Upon waking, drink 12 oz warm water. • Consider adding fresh lemon for liver and digestive cleanse, or ½ tsp apple cider vinegar. Filter Options: • Faucet-mounted filters: Reverse osmosis • Under-sink filters: Cleary Filtered, Aquasana, Pure Effects Drink Clean Water!
12. What About Sugar? Tip: • Opt for naturally sweet foods like fruits in moderation. o If you eat more veggies, you can eat more fruits (aim for a 3:1 veggie to fruit ratio). • If you crave sweetness, try a small amount of a natural sweetener like stevia or monk fruit. • Note on Cravings: Cravings can indicate an imbalanced microbiome. Consider starving overgrown bacteria for 12 days to help rebalance.
13. Resource Guide o Createcures: Resource for fasting information and recipes o William Li on YouTube o Meal Delivery Services: o Sunbasket; Thistle; Urban Remedy o Helpful Apps: o Yuka (free) o Healthy Living by EWG (free) o Bobby Approved app
14. THANK YOU!