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Nutrient-Dense Foods: Fueling Your Healing Journey

October 18, 2024 Blog, Nutrition Therapy, Webinar Comments Off on Nutrient-Dense Foods: Fueling Your Healing Journey

When it comes to cancer care and general health, one of the most powerful tools we have is food. Nutrient-dense foods, in particular, play a significant role in supporting our bodies, helping to fight off illness, and promoting healing. But what exactly are “nutrient-dense foods,” and how can they be integrated into your daily life?

What Are Nutrient-Dense Foods?

Nutrient-dense foods are those that pack a high amount of vitamins, minerals, and other beneficial compounds into every bite. These are the foods that fuel your body and nourish it at a cellular level—unlike “empty calorie” foods that might fill you up but provide little to no nutritional value. Karen Schrum, a nutrition expert, explained that nutrient-dense foods go beyond simple macronutrients like proteins, fats, and carbohydrates. They include essential vitamins, minerals, and especially phytonutrients, which are compounds in plants that support health and fight diseases like cancer.

Macronutrients vs. Micronutrients Karen broke down the differences for us during the webinar:

  • Macronutrients: These include the larger nutrients your body uses for energy, such as proteins, fats, and carbohydrates.
  • Micronutrients: These are vitamins and minerals that don’t provide energy but are essential for the proper functioning of the body. They support immunity, bone health, skin integrity, and much more.

Then, we have phytonutrients, plant-based compounds with powerful healing properties, such as quercetin, found in onions, and apigenin, found in parsley and celery.

Making Healthy Swaps

When adopting nutrient-dense foods into your life, start by assessing what you’re currently eating. Are you gaining nutritional value from everything on your plate? If you’re unsure, try journaling or taking photos of your meals for a few days. Acknowledging your current habits is the first step toward making improvements.

Karen emphasized the importance of being honest about those little “BLTs”—bites, licks, and tastes of empty calories that may sneak into your diet, such as a bag of chips or a sugary snack. While these foods provide comfort, they rob your body of the nutrients it needs to fight and heal.

Simple Swaps:

  • Replace chocolate cravings with foods high in magnesium like pumpkin seeds or artichokes.
  • Craving sweets? Opt for naturally sweet fruits like berries or satisfy your body’s need for balance by incorporating whole foods rich in chromium, such as nuts and lentils.

Addressing Cravings

Interestingly, some cravings are actually signals from your body that it is missing a vital nutrient. For example, a craving for chocolate could indicate a magnesium deficiency. You can address this by including magnesium-rich foods like leafy greens, seeds, and artichokes. Karen also pointed out that many people struggle with cravings for empty calories like sugary sweets because of nutrient deficiencies. To combat these cravings, focus on nutrient-dense alternatives, and consider getting a micronutrient test to see what your body truly needs.

Nutrient-Dense Meals

To get started, here are a few nutrient-dense meal ideas:

  1. Karen’s Liver-Love Soup: Download Recipe >
    • Ingredients: celery, parsley, garlic, ginger, avocado, lemon, and bone broth.
    • This soup combines liver-supporting ingredients to help your body detoxify and heal.
  2. Tahini Salad Dressing:
    • Base: Tahini (ground sesame seeds) for healthy fats and a touch of apple cider vinegar.
    • Add olive oil for more healthy fats and lemon for a vitamin C boost.
    • The Salad dressing recipe: – 1 to 2 Tbsp of tahini – 1 to 2 Tbsp of apple cider vinegar – 1 Tbsp of olive oil – Salt to taste
  3. Phytonutrient Power Salad:
    • Combine leafy greens like spinach and kale, sautéed mushrooms, yellow onions, celery, and purple cabbage. Top with Karen’s dressing for a nutrient-packed meal that fights cancer at a cellular level.
  4. Grain Free Low Carb Bread: Download Recipe >

Why Focus on Phytonutrients?

Phytonutrients, such as quercetin in onions or luteolin in green peppers, offer powerful cancer-fighting properties. They can help induce cancer cell death (apoptosis) and inhibit the growth of new cancer cells. Simple additions to your meals, like using more garlic, celery, or herbs like basil and oregano, can significantly boost the nutrient density of your diet.

Incorporating more nutrient-dense foods into your diet can improve your overall health and support your body during and after cancer treatment. By focusing on foods rich in vitamins, minerals, and phytonutrients, you can nourish your body from the inside out and give it the tools it needs to heal.

If you’re looking for more personalized guidance, consider working with a nutrition therapist who specializes in oncology. Believe Big offers grants and access to nutrition experts who can help you create a tailored eating plan to support your unique health needs​​.

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The Power of Fasting in Cancer Recovery

September 23, 2024 Nutrition Therapy, Webinar Comments Off on The Power of Fasting in Cancer Recovery

The Role of Fasting in Cancer Recovery: Insights from Sara Stratton In the latest Believe Big Food for Thought webinar, Sara Stratton from Remission Nutrition shared fascinating insights into the benefits of intermittent fasting, particularly for those on a cancer recovery journey. Fasting has gained attention not only for its potential health benefits in healthy individuals but also as a complementary approach for cancer patients. Sara’s expertise highlighted the science, the types of fasting, and how to tailor fasting to fit individual needs.

What Is Fasting and Why Does It Matter? Sara explained that fasting can be categorized into three primary types:

  • Circadian Rhythm Fasting: This involves eating with the natural day-night cycle, consuming food when the sun is up and avoiding it when the sun sets. It’s a simple way to align eating patterns with the body’s natural rhythms.
  • Intermittent Fasting: This type of fasting focuses on fasting for 12-18 hours a day. For example, eating dinner by 5 PM and not consuming calories until 10 AM the following day. This period of fasting can help the body switch from glucose metabolism to fat metabolism.
  • Prolonged Fasting: These fasts last from 48 to 72 hours and can be used for deeper therapeutic benefits, such as supporting cancer treatments by reducing inflammation, promoting autophagy (cell renewal), and stabilizing blood sugar.

Fasting for Cancer Recovery One of the most intriguing aspects of fasting is its potential to enhance cancer treatment. Fasting can help reduce levels of insulin and mTOR, two substances that cancer cells often rely on to grow. Additionally, fasting can make chemotherapy more effective by putting healthy cells in a “resting state” while allowing cancer cells to be more vulnerable to treatment.

Sara pointed out studies that show fasting can reduce side effects of chemotherapy, such as fatigue, nausea, and low blood counts. This means patients may be more likely to complete their chemotherapy cycles without interruption.

The Flexibility of Fasting The beauty of fasting, according to Sara, is that it’s not one-size-fits-all. The fasting protocol you choose should depend on your personal goals and bio-individuality. For example, someone undergoing cancer treatment might opt for a gentler approach, like using bone broth during a fast to maintain electrolyte balance, while others may benefit from a more aggressive fasting protocol.

Breaking the Fast After a fast, it’s important to ease back into eating carefully. Sara recommends breaking a fast with nourishing, low-carbohydrate foods to avoid a sudden spike in blood sugar. Bone broth or a smoothie with healthy fats like avocado or coconut milk can gently reintroduce nutrients to the body while maintaining steady energy levels.

The Importance of Hydration Water and electrolytes play a critical role in successful fasting. Dehydration can worsen the effects of fasting, so Sara suggests using electrolyte-rich water or adding sea salt to your water to keep your body balanced. Filtering water is also important to avoid introducing toxins during fasting periods.

 

Research Links:

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Why Food Matters: The Profound Impact of Nutrition on Our Health

June 19, 2024 Blog, Webinar Comments Off on Why Food Matters: The Profound Impact of Nutrition on Our Health

In today’s world, where opinions and advice about what to eat are abundant, it can be challenging to sift through the noise and understand why food truly matters. This post explores the crucial role of nutrition in maintaining our health and well-being, grounded in both scientific research and real-life examples.

The Cellular Symphony
Imagine your body as a bustling city, with trillions of cells working tirelessly. These cells, although diverse in function, share a common need for specific raw materials such as proteins, fats, vitamins, and minerals. When these cells are deprived of essential nutrients, they falter, leading to issues like fatigue, pain, and inflammation. Short-term nutrient imbalances might go unnoticed, but chronic deficiencies can lead to significant health problems.

The Agouti Mice Experiment
One of the most compelling pieces of evidence highlighting the impact of nutrition on health comes from a study involving agouti mice. These mice, which naturally have a yellow fur coat and are prone to obesity and various diseases, were given a blend of vitamins (folic acid, B12, choline, and betaine) before pregnancy. Astonishingly, their offspring were born with a normal brown coat and were not predisposed to the same health issues, despite having the same genetic makeup. This experiment underscores the power of nutrition in influencing gene expression, a concept known as epigenetics.

A Real-Life Miracle: Dr. Terry Walls
Dr. Terry Walls, a physician diagnosed with multiple sclerosis (MS), provides a human example of the transformative power of food. At 48, she was confined to a wheelchair due to the progression of her disease. Traditional treatments failed her, so she turned to nutrition. By radically changing her diet, she experienced a remarkable recovery, walking unassisted within six months. Today, Dr. Walls leads an active life, illustrating how dietary changes can dramatically improve health outcomes.

Food as Medicine
Every bite of food is either an investment in health or a debt. Our bodies require a range of nutrients to break down food and support vital functions. Processed foods, often stripped of their nutrients, can lead to a paradox where we are calorie-rich but nutrient-poor. This can result in a host of health issues, including poor immune function, pain, inflammation, brain fog, anxiety, and low energy.

The Importance of Whole Foods
Whole foods, which are minimally processed and free from artificial additives, provide the nutrients our bodies need to function optimally. The industrialization of our food supply has increased our exposure to toxins and diminished the nutrient content of our diet. This has stretched our bodies to their limits, contributing to chronic health problems.

The Role of Enzymes and Nutrients
Each step of breaking down our food requires enzymes, which are made of proteins, and numerous nutrients. If the food we eat lacks these nutrients, our bodies deplete their reserves, leading to cellular dysfunction. It’s like taking money out of the bank several times a day without making any deposits—eventually, the account runs dry.

Processed vs. Whole Foods
Processed foods often contain fewer nutrients and more harmful chemicals. These foods can lead to excess calorie intake without providing the necessary nutrients, resulting in nutrient-deficient cells. Consuming whole, nutrient-dense foods ensures our cells receive the raw materials they need to perform their functions effectively.

 

Practical Steps for Better Nutrition

Food Journals: Keeping a food journal can help track nutrient intake and identify areas for improvement. Apps like Chronometer and MyFitnessPal are useful tools for this purpose.

Whole Foods: Prioritize whole foods over processed ones. This includes fresh fruits, vegetables, whole grains, nuts, and seeds.

Listening to Your Body: Pay attention to how different foods make you feel. Eliminate or reduce foods that cause adverse reactions and focus on those that nourish you.

 

The Profound Impact of Food on Health
Our cells are quite literally made of what we eat. This basic and fundamental science has been well known and studied for decades. Health cannot be realized without understanding the role that nutrients play in our cells and bodies. Each meal is an opportunity to either build health or enable disease.

The importance of food cannot be overstated. It is the foundation of our health and well-being. By making informed choices and prioritizing nutrient-dense foods, we can support our bodies in performing their countless functions effectively. Remember, every bite counts—make it an investment in your health.

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Brewing Wellness – Coffee

October 23, 2023 Nutrition Therapy, Webinar Comments Off on Brewing Wellness – Coffee

This Food for Thought webinar delves into the captivating world of coffee, exploring its multifaceted nature, from the trade dynamics between Arabica and Robusta to the intricate flavors shaped by various growing conditions. Discovering the surprising richness of coffee composition, including its myriad bioactive compounds, and gain insights into the meticulous journey of the coffee bean from cherry to cup.

The discussion also touches upon coffee’s intriguing history, from being classified as a potential carcinogen to its current recognition for potential health benefits. Caffeine, a central player in the coffee experience, is examined for both its bitter profile and its array of health-promoting properties. Overall, the webinar paints a vivid picture of the cultural, historical, and scientific tapestry that encompasses the world’s favorite brew.

 

 

Coffee, a ubiquitous part of many people’s lives, has a rich and complex story to tell. Beyond its stimulating effects, it harbors a world of flavors, processes, and health considerations. Let’s embark on a journey through the intricate layers of the coffee universe.

  1. The Trade Game: Arabica vs. Robusta
    • With over 100 coffee plant species, the global trade primarily revolves around just two: Arabica and Robusta, each contributing distinct flavors and characteristics.
    • Leading the charge in the coffee trade is none other than Brazil, with its rich coffee-growing heritage making it the top player in the international market.
  2. The Flavor Chronicles: Growing Conditions and Taste
    • The taste of coffee is influenced by various factors such as soil quality, sunlight exposure, and cultivation methods, each contributing to the nuanced flavors that tantalize our taste buds.
  3. Delving into the Coffee Composition
    • Coffee isn’t just about caffeine; it boasts a rich profile comprising lipids, vitamins, minerals, and even a surprising element – fiber, albeit in trace amounts.
    • With over a thousand studied and identified compounds, coffee houses a treasure trove of bioactives with intriguing names such as quinine, tafistal, chlorogenic acids, and trigel melanoids, all contributing to its health-boosting properties.
  4. The Coffee Journey: From Cherry to Cup
    • Starting as a humble coffee cherry, the transformation of coffee involves a meticulous process, from harvesting to roasting, bringing forth the beloved roasted beans that fill our cups.
  5. Coffee’s Checkered History: From Carcinogen to Beneficial Brew
    • Once classified as a potential carcinogen, coffee’s status has evolved over the years, with recent studies highlighting its potential role in reducing the risk of certain cancers, shedding light on its more positive health aspects.
  6. Unraveling Caffeine’s Story
    • Beyond providing the characteristic bitterness, caffeine offers a spectrum of health benefits, including protection for cell membranes, anti-cancer properties, and anti-inflammatory effects. However, it demands caution, particularly for specific groups such as pregnant women and children.
  7. The Coffee Symphony: A Blend of Cultures and Centuries
    • With every sip, we partake in a journey that transcends borders, cultures, and time, uniting communities and igniting conversations, all over a single cup of coffee.

From the lands where the coffee plants thrive to the intricate processes that unveil their rich flavors, coffee serves as not just a beverage but a testament to human ingenuity and the wonders of the natural world. So the next time you savor your cup of coffee, remember the tapestry of stories that make each sip a delightful experience, steeped in history and brimming with flavors.

Three tips to help create a more manageable and meaningful Thanksgiving celebration fostering an environment of support and gratitude.

  1. Prioritize Self-Care: Make self-care a top priority in the days leading up to Thanksgiving. Ensure you get enough rest, eat nourishing meals, and engage in gentle exercises that promote well-being. Listening to your body and taking breaks when needed can help conserve energy for the Thanksgiving festivities.
  2. Plan Ahead: Consider planning the Thanksgiving celebration well in advance. Coordinate with friends and family to delegate tasks and responsibilities, allowing you to conserve your energy and focus on enjoying the day. Prepare a simplified menu, or consider a potluck-style gathering to share the load and foster a sense of togetherness.
  3. Embrace Gratitude: Take time to reflect on the blessings in your life, no matter how challenging the circumstances may seem. Cultivate an attitude of gratitude by keeping a journal or sharing moments of thankfulness with loved ones. Embracing gratitude can uplift the spirit and bring a sense of peace and joy, fostering a meaningful Thanksgiving experience despite the hardships.

To learn more about navigating the holidays, join us for our food for thought nutrition webinar on Dec, 6th. Register here:
https://www.believebig.org/food-for-thought-nutrition-webinar/

 

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Every contribution, no matter the size, fuels our mission to uplift, educate, and empower. Your donations ensure that we can continue to create content that touches lives, offers guidance, and brings comfort to individuals and families facing the challenges of cancer.

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Alcohol and Your Health

May 25, 2022 Nutrition Therapy, Webinar Comments Off on Alcohol and Your Health

Alcohol can be a touchy subject for folks, even more so than sugar for some.  Check in with yourself on how this topic resonates for you – how difficult is it to think about reducing or eliminating alcohol for the benefit of your health right now?  Hopefully, it’s not a difficult choice but I want to honor and make space for the fact that it can be for some.  If you feel like this topic hits a nerve for you, consider listening to the Chris Beat Cancer podcast interview with Annie Grace back in Jan 2020. It’s a raw & very honest conversation about alcohol and the role it plays in your life.

 

So what’s all the fuss about alcohol and cancer risk?  Let’s unpack this topic by

  • Statistics/facts about alcohol & disease
  • understanding how the body processes alcohol
  • Understanding alcohol’s effects on the body
  • Looking at how alcohol causes cancer
  • How alcohol depletes essential nutrients & impairs absorption of others
  • How alcohol damages the microbiome — Alcohol & Gut inflammation 2017

It has been estimated that approximately 2 billion people worldwide drink alcohol on a daily basis, with more than 70 million people having a diagnosed alcohol use disorder (World Health Organization 2004). GI Microbiome 2015

Alcohol damages nearly every organ in the human body and is responsible for causing more than 60 different diseases.  Alcohol consumption is responsible for 5% of all death annually, but of those, 13% are due to cancer.  For obvious reasons, alcohol is causally linked to cancers of the digestive tract — all the way from mouth to rectum — as well as liver cancer and breast cancer in women.

The risk of these cancers is increased even in people who have only one alcoholic drink per day. (Essay – Lazaro).

Light alcohol drinking (up to one drink per day) increases the risk of cancer of the oral cavity, pharynx, esophagus and breast, but not of the liver, larynx, colon and rectum.

Click here to listen to our latest webinar where we cover all the information above.

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One Word Webinar

January 18, 2019 Webinar Comments Off on One Word Webinar

One Word creates clarity, power, passion and life-change. The simple power of One Word is that it impacts all six dimensions of your life – mental, physical, emotional, relational, spiritual, and financial. Simply put, One Word sticks. There is a word meant for you and when you find it, live it, and share it, your life will become more rewarding and exciting than ever. Enjoy this webinar lead by Jimmy Page and find your one word today.

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