Partner Spotlight: Jill Merkel

Jill Merkel preparing fruits in a kitchen

After beating cancer, many survivors find themselves facing a new challenge: figuring out what to eat amidst their changing food preferences and a sea of confusing advice. This is one of the biggest reasons that we incorporate nutritional coaching into our program for cancer survivors. 

Helping cancer survivors cut through the confusion is one of the primary reasons Jill Merkel decided to become a Survivor Fitness partner. 

“There’s so much misinformation and confusion about what to eat or not eat with a cancer diagnosis that people are afraid to eat,” Jill explained. “Helping them to realize that there’s no perfect way of eating and helping them find what is right for them is my main goal.” 

Jill encourages participants to pay close attention to how they feel — what foods give them energy and what foods cause them to feel full and satisfied. Focusing on adding things in rather than trying to cut things out is also essential for the individuals she works with.

Since 2019, Jill has offered nutritional coaching to hundreds of Survivor Fitness participants. During that process, she helps survivors design a meal plan with foods that will nourish them. Helping them both navigate the physical and emotional effects of cancer is one of the things that inspires her work. 

Whether it’s helping participants realize that small changes can make a big impact or discovering an “aha” moment where their mindset changes from changing their body to fueling their health — Jill has celebrated hundreds of meaningful moments with participants. 

“There have been so many positive moments where participants have felt relieved that they could let go of the overwhelm and feeling they need to do nutrition perfectly.” Jill shared. “It is inspirational to see participants finally feel at peace around their body and feel so much better being well-fueled.”

Being able to play a role in helping people feel more empowered after a cancer diagnosis has been incredibly rewarding for Jill. Like other Survivor Fitness partners, she’s grateful for the opportunity to work with participants as they return to health and their lives. 

Meet Our Survivor Fitness Partners 

At Survivor Fitness, we’re grateful to partner with some of the most experienced nutrition specialists, dietitians, and personal trainers. Our growing network allows us to offer our program to cancer survivors no matter their age, location, or fitness level. You can check out more partner spotlights or learn more about becoming a partner.   

Jill is a Registered Dietitian and Certified Intuitive Eating Counselor who specializes in body image, chronic dieting, eating disorders, and sports nutrition. In addition to supporting Survivor Fitness participants, Jill has provided coaching for professional and collegiate athletes along with hundreds of women across the country. Learn more about her coaching and consulting practice here. 

Participant Spotlight: Lynette Valentine

Lynette Valentine

Every Survivor Fitness participant has different reasons for committing to focus on their health and wellness after treatment. Most are looking for ways to combat the side effects of treatment to improve their quality of life and long-term health. Many have other responsibilities in their life – whether it’s work-related or taking care of family members — that inspire them to join the program.  For Lynette Valentine, it was a combination of both. 

Lynette was diagnosed with Stage 2 Lobular Breast cancer in October 2021. As a naturally energetic and vibrant personality, Lynette wondered how the diagnosis and treatment would impact her lifestyle — including her role as the primary caregiver for her husband who was disabled in an accident. After four rounds of chemo, a bilateral mastectomy, and reconstruction surgery, Lynette’s stamina took a big hit during treatment. Losing her hair and having to recline and recover not only impacted her physically but there were days she wondered if life would ever be the same again. 

During one of her follow-up appointments, Lynette learned about Survivor Fitness from her breast navigator nurse and immediately reached out. 

I Feel Better than Before Cancer

“I wanted guidance on what exercises I could do after my type of surgery. I also wanted to get strong after a year of recovery.” 

After filling out the interest form, we were able to connect Lynette with the team at Chadwick’s Fitness in Franklin, TN. Abby Johnson, General Manager at Chadwick’s, reached out to coordinate the details and connected Lynette with personal trainer Carson Voce. After completing an initial mobility and stability assessment, the two began working out right away. 

“I was sore at first, but it felt so good to stretch my body and start to feel strong again. I feel better now than before I was diagnosed with cancer.” 

Lynette’s assessment showed that she had gained almost 40% more strength in her upper body. She’s also lost seven pounds since starting the program. Like many Survivor Fitness participants, Lynette decided to continue her personal training routine with Carson after the 12-week program. She even convinced her sister to join her for workouts, which has provided another means of emotional and physical support. 

A Grateful Heart Helps the Healing

Lynette’s vibrant personality and generous spirit have been such an inspiration to those she’s met on her recovery journey. While her battle with cancer was difficult, Lynette doesn’t let that stop her from celebrating the journey and sharing advice with others who are looking for support after cancer. 

“It may sound cliche, but a positive attitude goes a long way. Lean in on those who love you, and vent when you need to. Get it all out and then move forward. My tribe has supported me all along the way – including the doctors. Be thankful for them. A grateful heart helps the healing.”

Lynette has also become one of the biggest advocates for Survivor Fitness since joining the program. 

“Give it a try. There’s a community of survivors here that will support you even if it’s just a high five at the gym. It’s encouraging and healthy.”

Interested in Becoming a Survivor Fitness Participant?

If you or someone you know is a cancer survivor looking to regain health and wellness after cancer, we are here to walk alongside you throughout this journey. Connect with us today to learn more!

Trainers and Dietitians: Learn more about becoming a Survivor Fitness Partner. 

Light and Healthy Summer Recipes for Cancer Survivors

healthy foods

Summer is the perfect time to enjoy light and healthy recipes that both nourish and refresh the body. Additionally, the benefits are as bountiful as the recipe options. A nutritious diet plays a vital role in supporting overall health and well-being, especially for cancer survivors. Light and healthy meals can also help manage weight, which is crucial as excessive weight gain can increase the risk of cancer recurrence. During the summer heat, lighter meals can be easier to digest, preventing discomfort and promoting better hydration, which is vital for overall health and recovery. 

By embracing light and healthy eating habits, cancer survivors can nourish their bodies and embrace the joy of delicious, seasonal flavors while supporting their ongoing journey toward wellness. In the spirit of summer’s vibrant energy, we have curated a collection of recipes designed for cancer survivors to enjoy all season long. 

Light and Healthy Summer Recipes

These recipes are not only bursting with flavor, but they also prioritize ingredients known for their cancer-fighting properties, providing you with a nutritional plan that promotes healing, rejuvenation, and overall well-being. 

Crustless Garden Vegetable Quiche

Summer offers a bounty of fresh vegetables. Why not enjoy them all at once? This recipe from Savory Lotus serves as a great base but can be tweaked to include your favorite summertime veggies or herbs. 

Ingredients 

  • 2 tbsp ghee or avocado oil 
  • 2 small zucchinis, sliced thin into rounds 
  • 1/2 small onion, chopped 
  • 2 cloves garlic, minced 
  • 3 cups baby spinach 
  • 1 1/4 cup small tomatoes, sliced thin 
  • 1 Tbsp fresh basil, minced + extra for garnish 
  • 8 eggs 
  • 1/4 cup dairy-free milk 
  • 1/2 tsp salt 
  • Fresh ground pepper to taste

Directions 

  1. Preheat oven to 350°. Liberally grease a pie pan or quiche pan. 
  2. In a large skillet, melt one tablespoon of fat of choice over medium-high heat. Arrange zucchini rounds in a single layer in the bottom of the skillet and cook until starting to brown. Flip zucchini rounds and cook on the other side. Remove from heat. 
  3. Lower heat to medium, add the remaining tablespoon of fat, and cook onions until translucent and beginning to brown, about 3-4 minutes. Add garlic and cook for one minute. Add baby spinach and cook until just wilted. Remove from heat. 
  4. Spread the onion/spinach mixture evenly onto greased pan. Layer cooked zucchini rounds and tomato slices on top, reserving a handful of each for the top. Sprinkle on minced basil. 
  5. In a large bowl, whisk together eggs, dairy-free milk, salt, and pepper. Pour the mixture over the top of the vegetables in a quiche pan. Give a little shake to settle. Top with remaining zucchini and tomato slices. 
  6. Bake for 35-40 minutes, until the center is set. Cool slightly before slicing into wedges. Garnish with fresh basil.

Chicken Avocado Caprese Salad

Gather up fresh lettuce and herbs for this quick and easy salad. Whether you’re looking for a quick salad to make at lunch or a filling dinner option, this Cafe Delites recipe offers the perfect solution.

Ingredients 

Marinade/Dressing: 

  • 1/4 cup balsamic vinegar 
  • 2 tbsp olive oil 
  • 2 tsp brown sugar 
  • 1 tsp minced garlic 
  • 1 tsp dried basil 
  • 1 tsp salt 

Salad: 

  • 4 chicken thigh fillets, skin removed 
  • 5 cups romaine lettuce leaves, washed and dried 
  • 1 avocado, sliced 
  • 1 cup cherry tomatoes, sliced 
  • 1/2 cup mini mozzarella cheese 
  • 1/4 cup basil leaves, thinly sliced 
  • Salt and pepper, to taste

Directions:

  1. Whisk marinade ingredients together to combine. Place chicken in a shallow dish. Pour about 4 tbsp of the marinade mixture over the chicken and stir around to evenly coat. Reserve the rest of the marinade to use as dressing. 
  2. Heat about 1 tsp of oil in a large skillet over medium-high heat. Grill or sear chicken until golden, crispy, and cooked through. Once the chicken is cooked, set aside and allow to rest. 
  3. Slice chicken into strips and prepare the salad by mixing salad ingredients together. Top with basil strips and chicken strips. Drizzle with remaining dressing. Season with salt and pepper.

Two-Ingredient Fudge Bars

What better way to beat the heat than with a classic fudge bar? This Chocolate Covered Katie recipe offers health-conscious ingredients so the whole family can enjoy this treat… guilt-free. 

Ingredients 

  • 8 oz chocolate chips (or sugar-free chocolate chips) 
  • 1/2 cup peanut butter or allergy-friendly sub (sun butter, coconut butter, almond butter, etc.) 
  • Optional chopped walnuts, shredded coconut, chia seeds, etc.

Directions 

  1. Line an 8×8 pan with parchment or wax paper, and set aside. If nut butter is not stir-able, gently warm it until soft. Melt the chocolate chips (Google how to melt chocolate if unsure, as it’s easy to burn). Stir together all ingredients until smooth. 
  2. Pour into the pan and spread out evenly. Freeze for 10 minutes or until firm enough to slice. 
  3. The bars can stay out at room temperature if you’re serving them, especially if it’s not too warm outside or in your home. Store leftovers in the fridge or freezer.

Survivor Fitness: Support for Cancer Survivors

At Survivor Fitness, we understand the unique journey that cancer survivors face. We believe that nourishing your body with wholesome ingredients is an essential part of your wellness routine. Our nutrition partners have put together dozens of nutrition and fitness resources for cancer survivors, including a collection of our favorite recipes.  

Learn more about our program and how we will walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!