Good Health Starts Within
Nutrition
Physical Fitness
Mental Health
Cancer Prevention
Nutrition Physical Fitness Mental Health Cancer Prevention
Nourish yourself with good people and good food. But sometimes good people and bad food is nourishing too. And that’s OK.
This weekend I drove four hours down-state to my childhood home and old stomping grounds of Robinson, Illinois. I love the hustle and bustle and readily available Starbucks of my city, but I also savor the drive out and away from it, into corn and soybean country, where people waive as you drive by whether they know you or not (but they probably do). And where not much changes from year to year, or even decade to decade, which is exceedingly comforting when it feels like your life is spiraling out of your control at warp speed (oh, you know, like when you’re battling cancer). I don’t care how old you get, you’re never too old to go home and wrap yourself up in the warm burrito of safety that comes from driving the streets you know like the back of your hand, windows down, belting country music (maybe that’s just me?), and then sleeping in your childhood bed like you don’t have a care in the world. I’ve never slept so soundly while steeped in existential dread.
The purpose of my trip was to attend my mom’s family reunion. It was wonderful to see my aunties, uncles and cousins, to be loved and hugged, to be filled to the brim with gratitude for my big, supportive family, some of which are battling their own difficult health issues. To laugh and remember that today is a good day and that there is so much to be happy about. We all need a reminder sometimes that we’re in this together and together we’ve got this.
However, the other thing I am now filled to the brim with is sugar, carbohydrates, and processed meat. This is down state, after all, and if the recipe doesn’t include cream cheese, sausage, or canned croissants (kudos to you if you hit the trifecta here!), then it’s not welcome on the appetizer table. Seriously, get that veggie tray with vegan green goddess dip outta here! Bacon wrapped hot dogs? Yes, please. Salami tray? Um, yes again. Pizza and pasta? Load me up. Cake? Two slices, please. And could you make them a little bigger? Good Lord! I was a dump truck motoring from table to table scooping up all the metabolic garbage I could get my hands on. Not a great plan when your goal is to keep IGF-1 low and insulin spikes to a minimum. But in my defense I’m from the land of “if it’s fried it’s good”, and old habits die hard. (I’m not even going to acknowledge the gas station Cheetos on the drive down. Road trips are exempt from all diets. Pretty sure that’s a law.)
So I’m headed out of this weekend feeling fully restored emotionally but guilty as sin gastronomically speaking. What to do about this dilemma if it happens to you too? Well, first, give yourself some grace. Revamping your diet and undoing decades of bad habits isn’t easy and you won’t have a perfect record. Forgive yourself and move on. Tomorrow is a new day and you can eat your weight in veggies then. And when bad food choices are rolled up into joyous family reunions, a raucous night out with friends, a long awaited and well-deserved vacation, or just a beautiful day at a backyard BBQ, then I say wrap yourself in that emotional comfort and ENJOY THAT DAY! And then get back to work.
And on that note, if you too are slinking back into the week with a few extra pieces of bacon under your belt, then here’s a detox salad that is both healthy and delicious! The past has no place in our cancer journey. Onward, friends!
Gluten free. Guilt free.
Mom’s Pea & Bean Salad:
1 C. frozen edamame. Boil or steam for 4 minutes.
ADD 2 C. frozen peas (or fresh peas – ‘tis the season!) for 1 minute.
Drain.
ADD to bowl with 4 thinly sliced scallions and a handful of fresh mint.
ADD a sprinkle of fresh parsley.
ADD fresh leafy green of your choice. (The recipe I used called for romaine, but I prefer baby butter lettuce. If you’re feeling especially guilty feel free to torture yourself with kale.)
TOSS with vinegar, oil and lemon juice.
TOP with feta crumbles. (Omit feta if you prefer dairy free.)
SEASON with salt & pepper.
If you’re looking for a burst of protein, as I usually am, grilled chicken, salmon and shrimp are all delicious and healthy add-ons.
Be kind to yourself and ENJOY!!
June 14, 2025
June 9, 2025
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
— Ann Wigmore
For the last four days I’ve been sweep rowing in northern Michigan with ROW (Recovery on Water) and the most bad ass group of breast cancer survivors. (If you’re a BC previvor, survivor or thriver that is looking for community, rockin’ arms, and a lot of fun, check out ROW here.) When I returned home on Sunday, my heart and soul were full, but my fridge was empty and my energy was wiped out. Needless to say, a trip to the grocery store felt like an insurmountable task, so I had to make do with what was available in my kitchen: chicken thighs, Vidalia onions, fresh garlic, one sad looking red bell pepper, and a few tomatoes that were eyeballing me with a “now or never” attitude. A quick Google search later, and I landed on this New York Times recipe, and I have to say it’s a big fat YES. I used skinless chicken thighs for a slightly healthier option. I swapped the cherry tomatoes for two beef tomatoes cut into chunky pieces. I also added some Italian seasoning, and fresh basil and cilantro from my garden because, I mean, it’s summer and I like FLAVOR! So go ahead and gobble without guilt. Enjoy this delicious, easy meal, and its cancer-prevention punch of garlic, onions, peppers, and honey!
Gluten free. Dairy free. Guilt free.
Ingredients (Serves 4):
2 pound skin-on, bone-in chicken thighs (4-8 thighs)
Salt
2 Tbs. extra virgin olive oil + more for drizzling (because yes, always)
1 small onion, diced
2 medium red bell peppers, diced
5 garlic cloves, peeled and smashed
1/2 to 3/4 tsp. red pepper flakes
1/4 C. sherry vinegar
1 Tbs. honey
1 pint cherry tomatoes
1/4 C. chopped fresh basil or parsley
Preparation:
First, pat the chicken dry and season generously with salt. (I used skinless, boneless thighs for a slightly healthier option and quicker cook time. And also because that’s what was in the fridge.)
Then, heat 1 Tbs. oil in a large skillet over medium heat. (Recommend olive oil for health benefits and cancer fighting properties!) Add onions and cook, stirring until soft, about 2 minutes. Add the peppers and cook until they soften, about 1 minute. Add the garlic and red-pepper flakes and season with salt. Cook, stirring, until the garlic is fragrant and the onions begin to brown, about 2 minutes. Move the cooked veggies to a bowl.
Then, add 1 Tbs. oil to the skillet. Place the chicken skin-side down and sear without moving until the skin is golden brown, 6 to 10 minutes. Turn and cook the other side until lightly browned, about 3 minutes. (Less time if you’re using boneless chicken.) Pour out all but 1 Tbs. fat from the pan.
Then, add ½ cup water to the skillet and stir and scrape to loosen any stuck bits. Stir in the sherry vinegar and honey (I just used a big drizzle). Cover with a lid or foil, turn the heat down to medium-low and cook until the meat is cooked through, about 8 minutes. (Again, less time if you’re using boneless chicken.) Uncover, raise the heat to medium-high and cook until the sauce is thickened, 2 to 3 minutes.
Finally, add the cherry tomatoes and cook until they begin to soften and burst, 3 to 4 minutes, smashing open if needed. (I used bigger tomatoes and cut them up in chunks and they worked great too!) Return the onion-pepper mixture to the skillet, stir to coat in the pan sauce and cook, uncovered, until warmed through. Add more salt if needed. Remove from heat. Drizzle more olive oil over the top and garnish with a sprinkle of basil or parsley - or cilantro, or whatever is fresh in your garden!
Enjoy!