Food Choices for A Healthier You

If you think about it, everything you need for healthy eating can be found in the perimeter of the grocery store. In most cases, no need to go down the aisles.

Most nutritionists recommend a plant-based diet such as the Mediterranean. Since receiving my recent diagnosis of Stage One breast cancer, I have made a commitment to eat foods that are preventive for the return of the disease. Did you know 85% of cancer patients will experience a nutrition related health deficiency during their cancer treatment? I’ve learned it is more a lifestyle change than a diet which requires me to select the right foods to block the formation of cancer.

Here’s perhaps the biggest culprit and foe of cancer patients: Sugar. Based on the work of Nobel Prize-winning physician, Otto Warburg, we know that the average cancer cell needs up to eighteen times more sugar to grow and divide than normal cells. The average daily intake of fructose is 54.7 grams. That’s 14 teaspoons! Way more than the liver can metabolize. I have substituted sugar with Stevia; however, artificial sweeteners are not so great either. They make us crave sugar. I can’t stop thinking about ice cream after I consume it! Yikes! A better choice is a natural sugar like honey or maple syrup but only in a small amount.

Okay, so we know sugar is a bad guy. What is good for us especially in the formation of good cells versus bad cells? I won’t bore you with the scientific reasoning behind these choices. You’ll just have to rely on my research.

Here’s my A-list of good food options:
Garlic – at the top of the list in cancer prevention
Cruciferous veggies: Broccoli, Brussels sprouts, cauliflower, cabbage, spinach, kale
And don’t’ forget these guys: radishes, mushrooms, green beans, asparagus
Turmeric – the all-around best spice for your health
Walnuts or other tree nuts. Yummy and full of protein
Honorable mentions: green tea, berries, red grapes, olive oil, whole grains, fish (especially salmon), red kidney beans, pinto beans, banana, lemons, grapefruit, apples
Two you probably never heard of: (click on word for link)
Hemp protein powder: I use it in a green smoothie for lunch: 3 leaves romaine lettuce, ½ avocado, juice from 1/2 lemon, Stevia packet, ¼ cup hemp protein, water. Use blender to mix & chop
Ground flaxseed meal: I use it for a muffin in a mug for breakfast. Place in wide brim mug in this order: 1 Tbsp. olive oil, ¼ cup flaxseed meal, 1 tsp baking powder, 1 egg, 1 TBsp. maple syrup. Mix well, cook on high in microwave for 1 min. 20 seconds. Turn immediately onto plate

My typical meal plan looks like this:
Breakfast: Muffin in a mug, black coffee
Lunch: green smoothie, 5 almond crackers
Snack: ½ apple and ¼ cup walnuts
Dinner: Small portion of grilled or baked salmon, steamed broccoli, ¼ baked sweet potato with cinnamon
Nothing after dinner. It is best to fast for 10-13 hours

Research source: Chris Beat Cancer by Chris Wark, The Plant Paradox by Steven R. Gundry, MD, and Cancer

About Susan MIlls Wilson

Susan Mills Wilson is a native of North Carolina where she writes romantic suspense. She is the leader of the Charlotte Writers Club Mystery Critique Group and a member of Charlotte Writers Club. Subscribe to Susan’s blog at
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