A journal of my experiences with breast cancer to inform those who are interested and to help any one else who might have just been diagnosed.

“[She] will have no fear of bad news; [her] heart is steadfast, trusting in the Lord.” Psalm 112:7

Monday, November 17, 2014

Cancer Fighting Kitchen

Eat as Much as You Can

  • Almonds
  • Apples
  • Apricot
  • Artichokes
  • Asparagus
  • Avocado
  • Banana
  • Basil
  • Beans
  • Beets
  • Bok Choy
  • Blackberries
  • Blueberries
  • Broccoli
  • Brussels Sprouts
  • Butter
  • Cabbage, especially raw
  • Cantaloupe 
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Cherries
  • Chicken
  • Coconut
  • Collard Greens
  • Cottage Cheese
  • Cucumber
  • Currants
  • Dates
  • Eggplant
  • Eggs
  • Fermented Veggies
  • Figs
  • Flax
  • Flounder (3 x's a week)
  • Garlic
  • Ginger
  • Grapes
  • Grapefruit
  • Green Beans
  • Green Peas
  • Green Tea
  • Honeydew Melon
  • Kale
  • Kimchi
  • Kiwi
  • Kohlrabi
  • Lemons
  • Lettuce
  • Limes
  • Liver
  • Mango
  • Mint
  • Millet
  • Molasses 
  • Mushrooms
  • Muskmelon
  • Nectarines
  • Olives and olive oil
  • Onions
  • Oranges
  • Papaya
  • Parsley
  • Parsnips
  • Peaches
  • Pears
  • Peppers
  • Pineapple
  • Pistachios
  • Pomegrante
  • Pumpkin
  • Pumpkin Seeds
  • Quinoa
  • Radishes
  • Raisins
  • Raspberries
  • Rhubarb
  • Rutabaga
  • Sauerkraut
  • Spinach
  • Sprouts
  • Strawberries
  • Sweet Potatoes
  • Tangerines
  • thyme
  • Tomatoes, cooked
  • turmeric
  • Vinegar
  • Walnuts
  • Watermelon
  • Yogurt

Eat Sometimes

  • beef
  • brown rice
  • buckwheat
  • cashews
  • cheese
  • dark chocolate
  • fish, especially wild salmon (other than flounder)
  • honey, raw
  • milk
  • oatmeal
  • peanuts
  • pork
  • sourdough bread

Eat Sparingly

  • coffee
  • popcorn
  • whole grain bread
  • potatoes
  • chocolate, other than dark


  • alcohol
  • bacon
  • corn syrup
  • corn, including corn oil
  • deep fried foods
  • ham
  • lunchmeat
  • pepperoni
  • shortening
  • sugar, and things that contain sugar like soda
  • white flour

    Friday, September 19, 2014

    Cancer Fighting Kitchen: Broccoli

    Broccoli has many good-for-you components...chromium, a mineral that helps keep blood sugar under control, vitamin C,  and calcium, to name a few. Broccoli is known for its cancer fighting compounds and may help lower your blood pressure.
    You can eat as much as you want of this vegetable without it affecting you adversely..

    Broccoli with Lemon Vinaigrette

    1 tea. freshly grated lemon zest
    2 Tab. lemon juice
    1 Tab. olive oil
    2 minced garlic cloves
    salt and pepper, to taste
    1/8 tea. crushed red pepper
    1 large bunch (1 1/2 lbs.) fresh broccoli, cut into 1/2 inch pieces or 16 oz frozen broccoli florets

    Whisk together lemon zest, lemon juice, oil, garlic, salt,black and red peppers in a large bowl.
    Steam broccoli pieces in a steamer basket over boiling water for 5-8 minutes or if using frozen, according to the package directions.
    Add broccoli pieces to the bowl with lemon dressing and toss to coat well.

    Note: The lemon juice will cause the broccoli to discolor.
    1 serving is 1 cup
    85 calories, 5g protein, 10g carbs, 5g fiber, 4g fat

    Other ways to add more broccoli to your diet:

    For creamy soup without the cream, puree cooked broccoli, cauliflower and onion with salt and white pepper. Ad low-fat milk for a creamier texture.
    Add chopped broccoli florets to omelets, vegetable lasagna and pizza.
    Top steamed broccoli with a spoon of sour cream and some slivered almonds.
    Dip raw broccoli in Italian or Ranch dressing.
    Make a beef and broccoli stir-fry and serve over brown rice.

    Make a broccoli salad:
    broccoli florets
    slivered carrots
    sliced green olives
    diced pimientos
    chopped walnuts
    Italian dressing

    Do you have any favorite ways of eating broccoli?

    Tuesday, September 16, 2014

    Cancer Fighting Kitchen: Fenugreek and a recipe for Curried Butternut Squash Puree

    Magic Of Fenugreek Seeds Or Methi
    Have your heard of this unusual spice? It is a popular ingredient for Indian dishes. And it is also very good for your health. It helps lower blood sugar and cholesterol,  helps prevents weight gain by preventing the absorption of fat calories, which is a definite plus for lowering diabetes risk. The antioxidants it contains also may help counteract some of the damaging effects of diabetes. 
    It only takes about 1/2 teaspoon of the spice a day to make a big difference, but since it has a strong, unusual flavor, it doesn't go well with all dishes. It goes well in any curry, dahls or other Indian-style dish and you can also make a dry rub for chicken, mixing it with equal amounts of cinnamon, ginger, cumin, turmeric and celery seeds.
    Pureed Butternut Squash

    Curried Butternut Squash Puree

    1 Tab. olive oil
    2 medium onions, chopped
    2 tea ground fenugreek
    1/2 tea. turmeric
    pinch of cayenne
    4 cups cubed, peeled butternut squash (about 20 ounces)
    1 cup water
    1/2 tea. salt
    2 tea. lemon juice

    Heat oil in a large pot over medium heat. Add onions and cook, stirring often, 2-3 minutes. Add spices and stir until fragrant. Add squash, water and salt. Return to a simmer and cook, covered over medium-low heat for 25-30 minutes or until the squash is tender, adding water if necessary. Mash the squash with a potato masher and then stir in the lemon juice.

    One serving is 2/3 cup
    source: Magic Foods, Robert Barnett, Christine Pelkman and Denise Webb

    Saturday, August 30, 2014

    Cancer Fighting Kitchen: Avocado and a Recipe for Easy Homemade Guacamole

    You may have been avoiding eating avocados because of their 25-30 grams of fat! The fat is monounsaturated has the same effect on your system as olive oil and nuts. Avocados are rich in sterols, which are compounds shown to lower cholesterol, are packed with vitamins and minerals. Ounce for ounce, they provide more potassium than bananas.
    You also don't need to eat much at a time. Cut an avocado into five pieces and have one piece for 55 calories, which you can add to a sandwich instead of mayo, a Tablespoon of which almost doubles that amount of calories. Or, you can make this easy guacamole.
    guacamole and chili relleno casserole

    Easy Homemade Guacamole

    5 ounces Pico de Gallo
    2 ripe avocados
    1/4 tea. chili powder
    1/2 tea. cumin
    2 tea. lime juice

    Mash the avocados until it is the consistency you prefer. Mix in the rest of the ingredients until well blended. If you like a very smooth consistency, you will need to put it all in a food processor to blend.

    Saturday, August 23, 2014

    Cancer Fighting Kitchen: Apples and a Recipe for Curried Apple Slaw

    Will an apple a day keep the doctor away? Well, perhaps. Did you know...

    • researchers have discovered that women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes?
    • an apple has 4 grams of fiber?
    • apple pectin is known for its ability to lower cholesterol?
    • apples are loaded with flavonoids which reduces the risk of cancer and heart disease?
    • apples only have about 80 calories each?
    They are so fun and easy to slip into the daily diet, too. You  can eat them with peanut butter, or chop them in some plain yogurt for a snack, add thinly sliced apples to a sandwich. Applesauce is also good for you as long as you don't add too much extra sugar. Or, you can try this recipe for...

    Curried Apple Slaw

    • 1/2-1 tablespoon curry
    • 1 tablespoon cider vinegar 
    • 1 tablespoon lemon juice 
    • 1 Tablespoon honey
    • 1/2 teaspoon salt 
    • 1/4 cup olive oil
    • 1/2 half small red cabbage (about 2 cups sliced)
    • 2 granny Smith apples, peeled if you like, cored, and cut into matchsticks
    • 2 green onions
    • 1/2 cup  raisins (optional)
    • 1/2 cup walnut pieces

    Mix in a medium bowl curry, vinegar, lemon juice, honey and salt. Slowly whisk in the olive oil. Add cabbage, apples, green onions and raisins. Pour the dressing over the vegetables and stir well. Just before serving, add the walnuts and stir again.
    source: modified from Hide The Cheese

    Saturday, August 16, 2014

    Wibbly Wobbly Weight Loss: What Is Working For Me

    So, what does the changes I have made look like in the day-to-day?

    1. You know your self and know what will and won't work for you. For example, I know that if you are dieting that a good, healthy breakfast is supposed to be the most important meal of the day, and you certainly are not supposed to skip it or you will be ravishingly hungry before lunch. Well, I know that my stomach doesn't even wake up until noon. I have tried to force myself to eat breakfast, and I have found that if it doesn't make me nauseous, then it jump starts my stomach and I become really hungry all day long. That dieting adage just doesn't work for me. Instead I don't eat anything until noon and make sure that I have planned a healthy lunch for then. It is harder to make good choices when you are hungry, so plan in advance.

    2. I drink either unsweetened ice tea, ice water or seltzer water with lemon

    3. For Lunch:
    • Protein: eggs, chicken strips, tuna, beans, tofu or 1 slice low-fat cheese and 2 slices of turkey, lean roast beef or ham.
    • Vegetables: soup or a salad with the protein on it or a side salad with a sandwich with as many vegetables that I can stuff onto it. Celery stick and carrot sticks or bell pepper rings are good side vegetables to have as well. Sometimes I will have a Tablespoon of peanut butter with them.
    • Acidics and Good Oils: Vinegar or lemon juice and olive oil for a dressing on a salad or on a sandwich (1 Tab. olive oil and 2 Tab. of lemon juice or vinegar is enough dressing for salads for both Steven and I.)  or about a Tablespoon of mustard 
    • Carbohydrates: If I have a sandwich, I will use 2 slices rye, sourdough or pumpernickel or 1 slice whole wheat bread, if I have a salad I will have 4-6 whole wheat crackers. In addition, I will have some piece of fruit such as 1/2 mango or a peach, 1 cup of grapes, apple.
    3. For Afternoon Snack:  I make sure I plan for a good snack for between lunch and dinner. A snack might be:
    • Fruit: 1/2 apple or a small pear
    • Protein: 1 Tab. peanut butter or 1 oz. Swiss cheese or goat cheese drizzled with lemon juice
    • Carb: 3 or 4 whole wheat pretzels or 6 whole wheat crackers  OR,
      • protein/carb combos instead of the protein and carb.
        • 14 oz. low-fat mixed berry yogurt with 2 Tab. Kashi Go-Lean cereal. 
        • 1 cup of popcorn with 8 almonds and 1 Tab. dark chocolate chips.
    4. For Dinner:
    • Carbs.:one or two servings of carbohydrates such as 1/2 cup whole wheat pasta, potatoes or brown rice would be one serving, double that would be the two servings . No bread with dinner.
    • Vegetables: Fill my plate with non-starchy vegetables, even if I am already having a salad.  
    • Protein: I keep my meats as lean as possible: Lean beef, chicken, turkey, tofu, beans, fish, and shrimp.
    5. Evening Snack: Here is where I have what most people would have for a healthy breakfast.
    • Carbs: One serving: a mini bagel, 3/4-1 cup cold cereal such as Kashi GoLean, Grape Nut Flakes or Raisin Bran, hot cereal such as oatmeal or oat bran. Add flaxseed.
    • Protein: Three servings: Nuts and low-fat milk on the cereal, peanut butter, hard-boiled egg, nuts, plain low-fat yogurt, low-fat cheese.
    • Fruit: one or two servings, depending on the size: oranges, berries (on the cereal), nectarine, apple.
    • Treat: A little indulgence in dark chocolate chips or dark chocolate covered almonds goes along way for me to resist other sweets I might see around the house. A little prevention is good protection. I skip this if I have eaten them with the popcorn. If I eat chocolate covered almonds, I will count this as one of the proteins.
    Oh, and by the way, when I was last at my doctor's she went over routine tests with me and remarked that my cholesterol was very good -better than hers!