Black Olive Salsa with Organic Corn Chips
Author avisha Categories Blog, cancer, Cancer Coaching, Recipes Posted on 0 Comments

Black Olive Salsa with Organic Corn Chips

Who doesn’t love a good salsa!  (I’m not sure if that is actually a question or a statement but I will go with the later:))

As with the great majority of recipes that I share with you, this is a simple, whole foods gem that likely includes many of the ingredients that you already have in your pantry.

Salsa and chips is a perfect snack for Saturday night hockey, Sunday afternoon football or your monthly book club meetings.

I included this recipe in the ‘Kicking Cancer in the Kitchen’ section of my October Newsletter and got some great feedback on it!

This salsa provides you with cancer-fighting nutrients like healthy fats, vitamins, minerals and antioxidants as well as gut healthy fibre.

I hope you enjoy it!

 

Black Olive Salsa with Organic Corn Chips

Serves 2-4

Ingredients:

  • 1 tbsp olive oil
  • 1/2 cup white onions, chopped
  • 1 14 oz can diced tomatoes
  • 1-2 tsp raw honey
  • 2 large cloves garlic, minced
  • 2 tsp dried oregano
  • 10-12 black olives, drained and chopped
  • 1/2 – 3/4 cup fresh pineapple cut into 1/2 inch pieces
  • Sea salt and black pepper to taste
  • Organic corn chips
For added protein you can add leftover roast chicken or cooked Chickpeas 
Directions:
  1. Sauté the onions with the olive oil in a medium frying pan until slightly translucent
  2. Add the tomatoes, honey, garlic, and oregano
  3. Continue to cook on medium heat
  4. If using, add the chicken or beans and cook until juice has evaporated
  5. Remove from the heat and add the olives and pineapple
  6. Season to taste with sea salt and pepper
  7. Serve with organic corn chips
Tips:
  • If you like a little heat don’t be afraid to spice it up by adding chilli flakes or even jalapenos to the salsa before serving
  • If corn chips are not your thing, then try whole grain pita chips or your favourite whole grain cracker.

 

Author avisha Categories Blog, cancer, Cancer Coaching, Food & Nutrition, Lifestyle Posted on 0 Comments

Diabetes, Mitochondria & Cancer

Type 2 Diabetes is a known precursor for many different cancers.

Type 2 Diabetes also appears to confer a significantly greater risk in women than men for cancers of the mouth, stomach, kidney and for leukaemia.

With the knowledge that chronic inflammation fuels complications of Type 2 Diabetes, including cardiovascular and kidney issues, determining the underlying causes of inflammation in Type 2 Diabetes is very important for the development of treatments.  The prevailing assumption has held glucose to be the main determinant.

However, new research from scientists at the University of Kentucky has shown that changes to mitochondria drive chronic inflammation from cells exposed to certain types of fats.  This new finding does not disprove glucose as a mechanism for inflammation but it does shed light on the puzzling situation of people with tight glucose control still seeing disease progression.

What Are Mitochondria?

Mitochondria are organelles found in every human cell except for red blood cells. The more energy a cell needs the more mitochondria it will have.  Mitochondria take in nutrients, break them down and create energy for a vast number of cellular functions.

Improving Mitochondrial Health

With the results of this study in mind, improving the health mitochondria is a logical piece of the puzzle for cancer prevention.

Let’s look at some ways to do this.

Exercise

Mitochondria are essential providers of energy for cellular survival.  They are also key to the function of apoptosis, or programmed cellular death.  Exercise is key to increasing mitochondrial health and biogenesis.

Intermittent Fasting

 Intermittent fasting has been shown to remove damaged mitochondria from the body through a process known as mitophagy. It also improves mitochondria homeostasis leading to more optimal functioning.

As well, by avoiding over consumption you reduce the amount of fuel that your mitochondria is required to burn.  This serves to limit free radicals, a by-product of mitochondrial function.

Toxins

The deleterious effects of environmental toxins on mitochondrial function has been studied extensively in humans.  Doing your best to avoid environmental toxins, improving the environmental health of your home and workplace and supporting your natural detoxification pathways to aid your system in the elimination of acquired toxins are vital for supporting your mitochondrial health.

Diet

Poor diet can lead to excessive free radicals and inflammation.  Your mitochondria also produce free radicals.  Eating a diet high in fruits and vegetables provides needed antioxidants to counteract harmful effects of these free radicals.

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References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890380/

https://link.springer.com/article/10.1007/s00125-018-4664-5

https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30377-8?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413119303778%3Fshowall%3Dtrue

https://www.ncbi.nlm.nih.gov/pubmed/31674658

https://www.ncbi.nlm.nih.gov/pubmed/19448716

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6078194/

 

 

 

 

 

Author avisha Categories Blog, cancer, Cancer Coaching Posted on 0 Comments

Integrative Approaches for Dealing with Chemo Brain

The frustration that stems from the mental cloudiness experienced by many cancer patients going through chemotherapy is no laughing matter.  And although many may try to make light of it, chemo brain, as it is commonly known, can be a cause of great concern when a decrease in mental sharpness leads to the inability to remember important things, learn new skills or finish tasks.  This negative impact on everyday life can also impart a great emotional hit alongside the practical issues.

It’s Not Just Chemo

Chemo brain to some extent is a misnomer.  In reality mental fog can be experienced by patients who are not going through chemotherapy treatments.  Other noted causes include:

  • The actual diagnosis of cancer can contribute to mental unclarity
  • Medications such as pain killers
  • Radiation treatments
  • Lack of Sleep/Fatigue

  • Poor nutrition
  • Low blood counts
  • The cancer itself
  • Age

Integrative Approaches to Dealing with Chemo Brain

The one positive of this condition is that in most cases it is temporary and can be managed with a few helpful tips.

Get Good Quality Sleep and Enough of It

Lack of enough good quality sleep can be a contributing factor for brain fog.

Here are some tips to encourage a good night sleep:

  1. Maintain a consistent bedtime routine
  2. Turn all electronics off 1 hour before bedtime
  3. Sleep in cool room
  4. Sleep in darkness
  5. If you must have electronics in your room, keep them 2 feet away from your bed

Amp Up Your Nutrition

Incorporating a whole foods diet with key nutrients is an important step in dealing with brain fog. Goods fats need to be included in your daily diet and can be found in foods such as coconut oil, olive oil, avocados, walnuts and cold water fish like salmon.

Choline and inositol are important nutrients for brain health. Choline can be found in foods such as eggs, beans, flax seeds and pistachios. Foods rich in inositol include beans and cantaloupe.

Vitamins B1 (thiamin) and B12 (cobalamin) are important vitamins to include in your diet.

Food sources of B1 include eggs, salmon, asparagus, kale, cauliflower sunflower seeds, beans, lentils and brown rice.

B12 is readily available in meat and shellfish. If avoiding animal products, supplementing with B12 in the form of methylcobalamin should be considered.

Exercise

Exercise overall has many health benefits.

For brain fog, regular exercise can help to keep stress and anxiety in check and encourage a more restful sleep.

And a few other tips

From a life style perspective incorporating strategies in to your daily routine such as making lists, noting activities in to a calendar, setting reminders and challenging yourself with word puzzles and brain games can be very helpful for improving brain function.

For those who like online challenges, one of my favourite sites for brain games is BrainHQ

 

References

https://www.mayoclinic.org/diseases-conditions/chemo-brain/symptoms-causes/syc-20351060

https://www.cancer.org/treatment/treatments-and-side-effects/physical-side-effects/changes-in-mood-or-thinking/chemo-brain.html

Chemotherapy, Radiation, Surgery
Natural Strategies for Preparation
and
Dealing with Side Effects of Cancer Treatments

 

 

 

 

Author avisha Categories Blog, cancer, Cancer Coaching, Food & Nutrition, Recipes Posted on 0 Comments

Try this Yummy Kombucha Cocktail!

Want a delicious holiday drink?

Try this yummy Kombucha cocktail!

Fermented foods boost our immune system, help to strengthen our bones, support weight loss and promote nutrient absorption.

Kombucha is a fermented beverage that has been enjoyed for many, many years.  It is most commonly made with black tea and sugar.  The fermenting is done with a colony of bacteria and yeast called a ‘Scoby’.

As with other fermented foods, Kombucha is high in antioxidants and it packs a punch of health benefits for the gut being rich in probiotics.

Kombucha has been studied for its anti-cancer properties.  The tea polyphenols and antioxidants found in Kombucha were shown in these studies to prevent the growth and spread of cancerous cells.

You can learn more about the benefits of fermented foods in my blog ‘5 Reasons to Use Fermented Foods in Your Cancer Fighting Diet”

Fermented foods are not a common staple for many people so the versatility of Kombucha makes it the perfect fermented food to start with.fermented foods

Health up your guests over the holidays and give this recipe a try!

Kombucha Cocktail

Makes 8 Servings

Ingredients

  • 3-4 cups Kombucha (either homemade or store-bought)
  • 1 cup fresh orange juice (about 3-4 oranges)
  • 1 cup frozen cherries* (about 16-20 cherries) (raspberries or strawberries can also be used)
  • 1 inch piece of fresh ginger, peeled
  • 1/8 tsp nutmeg
  • 2 tsp maple syrup or raw honey
  • Dried cranberries, pomegranate seeds and orange wedges for garnish
  • Sparkling or regular white wine (optional)

Directions:

  • Juice the oranges and place in  blender.
  • Add the cherries, the ginger, nutmeg and maple syrup.
  • Blend until smooth.
  • Pour into a bowl or pitcher. Add the kombucha and stir.
  • Chill for at least an hour.
  • When ready to serve pour into wine glasses. (If you are adding sparkling wine do this now)
  • Add a few dried cranberries or pomegranate seeds (or both) and an orange wedge to each glass.

*Option: make extra kombucha cocktail and use it to make some ice cubes and add one to each glass

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/18979556

https://www.sciencedirect.com/science/article/pii/S221052391200044X

 

 

 

Author avisha Categories cancer, Cancer Coaching, Lifestyle Posted on 0 Comments

Coping with Cancer During the Holidays

Coping with cancer during the holidays can be difficult.

As we approach the holidays, what should be a joyous time of year surrounded by friends and family, can be a challenge for both people working through a cancer diagnosis and their loved ones.

There is no point in denying it, things are likely to be different.  But with some thoughtful planning and a commitment to enjoying on your terms, the holiday season can be a special one if there is open and honest dialogue between everyone.

Tips for Cancer Patients

It’s time to plan your holiday strategy.

Shopping

Nothing shouts out ONLINE SHOPPING more than fatigue and low immunity.

Get your list together and have at it.  In the comfort of your own home tick off everyone on your list with a delivery right to your front door (or theirs!).  No crowds, lots of comfort and you minimize the chance of catching a cold or flu.

Cooking

Delegate, delegate, delegate! Spread out the cooking detail.  Consider having a potluck dinner this year.  If that’s not an option, then there are loads of places that will cater to all of your gastronomical needs.

Rest

Take the time to rest if you need it.  Heck schedule naptimes so all of your guests can build the events of the day around them.

Provide Clarity

Let your people know what challenges you may be facing during the holidays.  Say YES when you need to and don’t be afraid to say NO. They want to support you.  They love you so let them do so.

Throw your Expectations out the Window

Forget comparing to past holidays or lamenting on what you might not be able to do.  Embrace what is and try to be open to experiencing the joy of what this holiday brings.

If Someone You Love has Cancer

If your loved one has cancer understand that this can be an emotional time.  You can’t change that but there are things that you can do to support them and they pretty much line up with what I have just mentioned

Offer to help

Fatigue and just not feeling well can be so prohibitive for those with cancer.  Offer your time.  It’s the best gift you can give.  Shop, clean, cook, write Santa letters.  Do whatever is needed.

Plan events around their schedule

Plan holiday events around their schedule. Be flexible and mindful about planning things around their routine, treatments and according to the overall vitality.   And be understanding if some traditions have to be shelved for this year.

The holidays can be challenging when cancer is in your midst.  But with a little planning and a lot of love they can continue to be a joyous time of year.

 

 

 

 

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