Fresh Fuel for Summer: Simple, Nourishing Recipes for Cancer Survivors

hands holding a tofu vegetable rice bowl

We often think of recovery in terms of milestones and checkups, but sometimes it’s found in something as simple as a Saturday morning farmers’ market. After the heavy lifting of treatment, your body is ready for a different kind of fuel. The fresh produce of early summer offers joy and sustenance. It’s a reminder that nourishing your body can be a way of caring for it.

At Survivor Fitness, we believe that healthy eating should be simple and enjoyable. Our Survivor Fitness recipe book is filled with our favorite science-backed meals designed specifically for the recovery journey. Today, we want to share a few of those summer staples to help you stay fueled and feeling your best.

3 Fresh Simple, Nourishing Summer Recipes for Cancer Survivors

1. Strawberry Nut Butter Toast

    This is a fantastic breakfast or snack option. Fresh strawberries are plentiful in the summer and offer a great dose of antioxidants and vitamin C.

    Ingredients:

    • 1 slice whole wheat bread
    • 3 fresh strawberries, diced
    • 2 tablespoons creamy peanut butter or almond butter

    Directions: Toast your bread until it reaches your desired crispness. Spread the peanut butter evenly across the toast and top it with the diced strawberries.

    2. Dairy-Free Herb Potato Salad

      This is a great choice if you are headed to a potluck. It’s a healthy, filling version of a summer picnic staple that avoids heavy cream.

      Ingredients:

      • 2 pounds small red potatoes, sliced into ¼-inch rounds
      • 1 tablespoon sea salt
      • 1/4 cup olive oil
      • 1/3 cup fresh flat-leaf parsley, chopped (plus extra for garnish)
      • 1/3 cup green onions, chopped (plus extra for garnish)
      • 2 tablespoons fresh lemon juice
      • 2 teaspoons Dijon mustard
      • 2 cloves garlic, chopped
      • 3 stalks celery, diced
      • Freshly ground black pepper

      Directions: Place potatoes and salt in a large pot and cover with water. Bring to a boil, then simmer for five or six minutes until tender. Reserve 1/4 cup of the cooking water, then drain potatoes and place them in a bowl. Blend or whisk the olive oil, parsley, onions, lemon juice, mustard, garlic, and pepper together. Slowly add the reserved cooking water while blending to create your dressing. Drizzle the mixture over the warm potatoes and let them rest for ten minutes. Stir in the celery and extra herbs just before serving.

      3. Fresh Market Pasta with Walnut Pesto

        There is nothing more enjoyable than picking up seasonal produce. This pasta is a versatile way to use whatever veggies look best today.

        Ingredients:

        • 8 ounces of your favorite pasta
        • 6 cups fresh, seasonal veggies (such as squash, peppers, or broccoli)
        • 3 cloves of garlic
        • Drizzle of olive oil and salt to taste

        For the Pesto Dressing:

        • 1 cup walnuts
        • 1/2 cup basil or other leafy greens
        • 1/4 cup olive oil
        • 1 small clove of garlic
        • Juice of 1 lemon
        • 1/2 teaspoon salt

        Directions: Cook the pasta according to the package directions. While the pasta boils, sauté your seasonal vegetables and garlic in a pan with a drizzle of olive oil until tender. For the pesto, pulse the walnuts, basil, olive oil, lemon juice, garlic, and salt in a food processor until smooth. Toss the cooked pasta and veggies with the walnut pesto and serve warm or at room temperature.

        Get More Recipes for Your Recovery

        If you enjoyed these fresh summer ideas, we have plenty more to share. Our full recipe book includes a wide variety of meals, including fresh vegetable dishes and healthy dessert options that support your body’s needs.

        Building strength after cancer involves the whole person—body, mind, and spirit. If you are looking for more personalized support, our team is here to help. Learn more about our personal fitness, nutrition, and mental health programs or apply to join Survivor Fitness today.

        Sweet Truths: What Cancer Survivors Need to Know About Sugar, Nutrition, and Recovery

        a plethora of sugary desserts and sweets

        Many survivors want to do everything they can to support their recovery. At the same time, there is a lot of information online about sugar, diets, and foods to avoid. It can quickly become overwhelming.

        We often hear questions like: Should I cut out sugar completely? Is fruit okay? Am I eating the “right” things?

        Nourishing your body after cancer treatment can be confusing. That’s why our nutrition program connects participants with registered dietitians and nutrition specialists, many of whom specialize in post-cancer care. These experts help survivors sort through the noise and build a science-backed nutrition plan that actually works for their body, their lifestyle, and their goals.

        We asked two of our nutrition partners, Lori Halton and Chelsea Johnson, to share the most common misconceptions they hear and what survivors should know instead.

        Myth #1: Sugar Feeds Cancer 

        One of the most common concerns is the idea that sugar directly feeds cancer.

        Lori Halton explains it simply: “Glucose is the main source of energy in our body and all cells require glucose to function. The truth is, consuming sugar does not promote cancer growth, nor can we ‘starve’ cancer cells by cutting sugar out of our diet.”

        Chelsea shares a similar perspective. “All cells in our body, healthy and abnormal, are fueled by glucose. Cancer cells just take it in at a higher rate. Even if we removed every carbohydrate from our diet, the body would find ways to make glucose to survive.”

        This is an important point. Your body needs fuel. Trying to eliminate sugar completely often leads to frustration and can make it harder to maintain a balanced diet.

        That said, moderation still matters. Diets high in added sugar can contribute to weight gain and inflammation. Lori recommends keeping added sugar within daily guidelines and focusing on nutrient-dense foods that support overall health.

        Myth #2: Avoid Fruit Because of its Sugar Content

        Another common myth is that fruit should be avoided because of its sugar content.

        Chelsea says this is one of her favorite misconceptions to address. “Fruits are rich in fiber, antioxidants, and other essential nutrients. The natural sugars in fruits are perfectly fine to enjoy.”

        Fruit plays an important role in recovery. It provides vitamins, supports digestion, and helps fuel your body in a gentle, natural way. For many survivors, it can also be one of the easiest and most enjoyable ways to eat well.

        Instead of avoiding fruit, shift your focus to limiting added sugars. These are often found in processed foods and sweetened drinks. Checking the nutrition label can help you stay aware without feeling restricted.

        Myth #3: Cut Out Entire Food Groups 

        It can be tempting to take control by removing certain foods altogether. Many survivors come across advice that encourages cutting carbs, sugar, or even entire food groups. Both Lori and Chelsea caution against this approach.

        “I would recommend avoiding advice that includes eliminating entire food groups,” Lori shares. “Carbohydrates are an important component of a balanced diet. They provide energy, fuel during exercise and recovery, and promote gut health through fiber.”

        Your body needs a mix of nutrients to heal and rebuild strength. When you remove entire categories of food, it becomes harder to meet those needs.

        A more sustainable approach is to focus on variety and moderation. Choose whole grains, fruits, vegetables, lean proteins, and healthy fats. These foods work together to support energy, immune function, and long-term health.

        Myth #4: Follow a Restrictive or Complex Diet

        If nutrition feels overwhelming, try shifting your mindset. Instead of asking what you should cut out, ask what you can add.

        • Can you include more colorful vegetables in your meals?
        • Can you add a source of protein to your snacks?
        • Can you drink a little more water throughout the day?

        These small changes build over time. They are easier to maintain and often lead to better results than strict rules.

        As Chelsea often reminds participants, the most helpful nutrition advice is usually simple. Daily habits matter more than occasional treats. A slice of cake or a soda once in a while will not undo your progress. What you do consistently is what makes the difference.

        Find a Personalized and Balanced Approach to Cancer Recovery

        Nutrition after cancer is about nourishment, not restriction.

        A balanced, nutrient-rich eating pattern can help manage energy levels, support recovery, and improve overall well-being. Research continues to show the benefits of focusing on whole, plant-forward foods while maintaining a healthy lifestyle.

        If you are unsure where to start, you don’t have to figure it out alone.

        At Survivor Fitness, our nutrition program is designed to meet you where you are. In fact, many of our participants choose to pair their fitness training with working with a nutritionist to create realistic, personalized plans that support their long-term health. 

        At the end of the day, food should support your healing, not create more stress. Remember, you are building habits that will carry you forward long after treatment ends.

        Ditching the Diet Culture: Why Survivors Need Nourishment, Not Restriction

        sliced bananas, peanut butter and coconut on toast

        Many survivors feel a sudden pressure to “get healthy” as quickly as possible after finishing cancer treatment. Often, this leads straight into the trap of diet culture. You might see advertisements for restrictive cleanses, lists of “forbidden” foods, and high-pressure weight loss challenges. For many survivors, the overwhelming amount of information often leaves them feeling more stressed than supported.

        At Survivor Fitness, we see this every day. Participants start our programs because they want to feel healthy again, but they also carry fear around food. They worry about eating the wrong thing and managing their weight. They worry about their cancer coming back. Those fears are real. But restriction is not the answer.

        In this article, we’ve gathered the best advice from our nutrition partners to clear up some of the confusion around managing weight after cancer treatment. Our hope is that these insights will help you move away from restrictive habits and toward a way of eating that truly fuels your recovery.

        Why Diet Culture Falls Apart After Cancer

        Diet culture tells us to control our bodies. It pushes rigid rules and frames food as something to fear.

        Cancer turns that upside down. Treatment changes taste, digestion, and energy levels. Some people struggle to eat at all. Others find comfort in food after months of nausea. Many feel disconnected from their bodies.

        That is why a one-size-fits-all diet never works. Jill Merkel, one of our nutrition partners, sees this often. “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 says. “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.”

        When someone finishes treatment, their body needs repair. Muscles need protein, and the immune system needs support. This requires finding a nutrition plan that works with your unique needs, preferences, and goals. 

        Nourishment Supports Real Healing

        Research continues to show that nutrient-rich eating patterns help survivors recover and thrive. Diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats support immune function, reduce inflammation, and protect long-term health. These foods also help manage fatigue, which remains one of the most common challenges after treatment.

        Lori Halton explains it well: “Nutrient-dense foods help manage chronic inflammation, support the immune system, and align perfectly with what survivors need to stay healthy after treatment.”

        That shift removes fear and brings back freedom. It’s not about perfection. It’s about consistency. Small choices establish habits that create the energy survivors need to keep moving and living fully.

        Ashley Teltow adds, “Food truly is medicine, especially for survivors whose immune systems are already compromised from treatment. We focus on what we can add to your plate to make meals more nutritious rather than listing off foods you should avoid.”

        Intuitive Eating Builds Trust Again

        Many survivors lose trust in their bodies during cancer. Treatments push the body to its limits, and they don’t feel in control.

        This is where intuitive eating plays a powerful role in cancer recovery. It helps people reconnect with hunger, fullness, and satisfaction. It invites curiosity instead of judgment.

        Chelsea Johnson shares, “Healing the relationship with food makes everything else more sustainable. We focus on listening to the body and adding nourishing foods instead of restricting. That supports both the body and the mind.”

        When survivors stop fighting their bodies, they start hearing what they need. Some days that means a big, balanced meal. Other days it means small snacks and gentle nourishment. Both are part of healing.

        Intuitive eating also helps people step away from guilt. No single meal will undo health. Finding peace with your approach to nutrition creates space for better habits to grow.

        Energy Comes From Eating Enough

        One of the most common struggles we hear from survivors is fatigue. Even after treatment ends, low energy can linger for months or even years. Many people assume the answer is to push harder or eat less to “get back in shape.” In reality, the opposite is often true.

        Your body cannot rebuild on empty.

        When you eat enough calories and the right mix of nutrients, you give your muscles what they need to recover. This is especially important for survivors who are getting back into exercise after treatment or rebuilding strength through programs like Survivor Fitness.

        Carbohydrates matter. Protein matters. Staying hydrated matters. Each one plays a role in helping the body feel steady and strong.

        Ellen Smartt puts it simply: “The process of making changes with nutrition needs to be enjoyable for it to last. So identifying foods and flavors you enjoy and creating healthy options with these choices can be a great place to start.”

        If you love pasta, there are ways to incorporate healthy options into your meal plan. If you enjoy fruit, lean into it. If soups or smoothies feel easier on your stomach, start there. Sustainable nutrition begins with finding healthy, nutrient-rich foods you like and can eat consistently.

        A Personalized Approach Changes Everything

        Cancer does not look the same for anyone. Side effects vary. So do goals, preferences, and medical histories. 

        Allison Tallman reminds us, “Every cancer journey, and how it’s impacted a person’s diet, is different. Because each person’s cancer journey is so unique, it’s important to tailor their recovery plan, too.”

        That is why working with experienced dietitians matters so much. Our partners do not hand out generic meal plans. They listen. They consider treatment history. They adjust plans as the body changes. That level of care helps survivors feel seen. It also helps them avoid extreme diets that can do more harm than good.

        Find a Healthier Way Forward After Cancer Treatment 

        Moving away from diet culture is not about giving up on health. It is about choosing a better path to it.

        At Survivor Fitness, we see this transformation every day. When survivors learn to fuel their bodies, healing becomes more than possible. It becomes sustainable.

        If you are ready to build strength, support your immune system, and feel more confident around food, we are here to help. Our fitness, nutrition, and mental health programs work together to support every part of your recovery.

        Learn more about our approach or apply to become a participant when you’re ready.  

        Fall Superfoods for Cancer Recovery: Seasonal Fruits and Vegetables to Boost Your Health

        The experience of going through cancer treatment often changes eating habits, and many survivors find themselves craving healthier options as they start the next chapter of their recovery. Thankfully, the fall season is brimming with delicious, nutrient-packed foods that can help boost recovery.  Seasonal fruits and vegetables can provide essential vitamins, minerals, and antioxidants that support your recovery and long-term health.

        At Survivor Fitness, one of our goals is to help survivors connect with nutritionists and dietitians to create personalized meal plans that support their healing journey. Whether you’re just starting to explore new food options or you want to get more creative in the kitchen, we’re here to guide you. We’ve also compiled some of our favorite recipes into a Survivor Fitness cookbook—available to all of our participants.

        In this article, we’ll highlight some of the best fall superfoods for cancer recovery and share a few simple recipes to get you started.

        Fall Superfoods to Boost Your Health

        Here are a few seasonal superfoods that not only offer rich flavors but also provide essential nutrients known to aid in cancer recovery and long-term health:

        1. Pumpkins 

        Pumpkins are much more than the symbol of fall—they’re a nutritional powerhouse packed with beta-carotene, a potent antioxidant. Studies show that beta-carotene helps combat free radicals in the body, which is critical for cancer survivors. It also supports the immune system and promotes healthy skin. The fiber in pumpkin also aids in digestion, which can be particularly helpful for those managing side effects from treatment.

        2. Brussels Sprouts

        Brussels sprouts are a fall favorite and an excellent source of sulforaphane, a compound that has been shown to have cancer-fighting properties. These cruciferous vegetables also contain high levels of vitamin C, which can boost the immune system and aid in tissue repair. Brussels sprouts are versatile and can be roasted, sautéed, or added to salads for an easy, nutritious addition to your meals.

        3. Sweet Potatoes 

        Sweet potatoes are loaded with beta-carotene, fiber, and vitamins A and C, making them a perfect fall staple for cancer recovery. The nutrients in sweet potatoes support immune function, promote healthy skin, and improve digestive health. They also provide a steady release of energy, making them a great choice for maintaining stamina during recovery.

        4. Apples

        Apples are crisp and delicious in the fall, and they have numerous health benefits for cancer survivors. Packed with fiber and antioxidants, apples help support digestive health and reduce inflammation—two key areas of concern during recovery. The polyphenols in apples have also been linked to immune support. Whether you enjoy them raw, baked or blended into a smoothie, apples are a versatile fall fruit that can easily fit into a nutritious meal plan.

        Delicious & Simple Fall Recipes for Cancer Survivors

        Here are a few recipes in our Survivor Fitness Cookbook that incorporate these ingredients:

        1. Pumpkin Oatmeal Pancakes – A delicious and hearty breakfast option from Ambitious Kitchen. This recipe is vegetarian, gluten-free, and packed with fiber.
        2. Sweet Potato Kale Salad – A nutritious lunch or dinner option from Whole & Heavenly Oven. You can also add cranberries or pomegranates for an extra fall flavor boost.
        3. Chicken Sweet Potato Curry– A flavor-packed, healthy dinner option from Abbey’s Kitchen that’s perfect for meal prepping.
        4. Air Fryer Apple Crisp – A lighter take on a classic apple crisp from Nourished Routes, perfect for a fall dessert.

        Nourish Your Body, Support Your Recovery

        Eating a healthy, nutrition-rich diet is an important part of cancer recovery. By incorporating seasonal superfoods into your meal plan, you can provide your body with the nutrients it needs to heal and thrive.

        If you’re looking for support on your recovery journey, Survivor Fitness is here to help. Our programs offer personalized fitness training, nutritional support, and mental health counseling to help you navigate the challenges of recovery and find hope and healing. You can apply to become a participant and gain access to personalized fitness, nutrition, and mental health to help you take the step from surviving to thriving.

        Light and Healthy Summer Recipes for Cancer Survivors

        Light-and-Healthy-Summer-Recipes-for-Cancer-Survivors

        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!

        8 Quick, Healthy Meals for When You Don’t Feel Like Cooking

        person cutting vegetables preparing healthy meals

        Even before a cancer diagnosis, there may have been days when you didn’t feel like cooking. Most of the time, fatigue and emotional exhaustion can make it difficult to prepare a meal. You might even experience changes in taste or smell that affect your desire to cook. And yet, you recognize that healthy eating is an important factor in supporting your recovery.  

        At Survivor Fitness, we recognize all of the physical, emotional, and mental challenges that cancer survivors face each day. We want to make it as easy as possible for you to regain your strength and wellness. In this blog, we’ve highlighted a few quick and healthy meals you can turn to on those days you don’t want to cook. We’ve included a variety of options depending on what you’re in the mood for. 

        1. 4-Ingredient Chicken and Rice Casserole

        Whether you are running low on ingredients or looking for an easy recipe to add to your meal prep routine, this chicken rice casserole makes for a crowd-pleasing dinner that comes together in five minutes of prep time.

        2. Vegetarian Stuffed Sweet Potatoes

        This vegetarian-friendly option combines a sweet potato with avocado and black beans to transform it into a complete and nutritious meal! All in under 15 minutes of prep which is a win for any weeknight! 

        3. Rotisserie Chicken Tacos

        Breaking down a rotisserie chicken is a great way to save time and money throughout the week. Adding a few spices can help you create delicious tacos in under ten minutes. All you have to do is add whatever toppings you have on hand: cheese, lettuce, avocado, or salsa.   

        4. Rosemary Salmon and Veggies

        Fish can be an important part of any healthy diet. The good news is that you don’t need tons of time or fancy ingredients to cook a delicious meal. After adding a simple marinade to your salmon, all you need to do is throw it in the oven with some of your favorite vegetables.

        5. Mini Zucchini Pizzas

        Have days where you want to ditch the meal you had prepared and order a pizza instead?  This simple snack recipe is a fantastic alternative to satisfy your pizza cravings in a more healthy way.

        6. Greek Salad with Edamame

        Edamame is rich in fiber and protein, which makes it a great addition to salads if you don’t have time to cook meat. Adding it to a traditional Greek salad provides a quick and easy meal filled with heart-healthy ingredients. 

        7. Lemony Greek Chicken Soup

        Finding a fast and simple recipe can be difficult when you’re in the mood for soup. This recipe only takes 20 minutes to come together and is the definition of comfort food. 

        8. Magic Green Sauce

        Looking for something on the lighter side? This recipe can help you whip up a delicious dip with ingredients you likely have in your kitchen. All you have to do is add raw veggies or crackers to dip and you’re ready to go. You can also use this sauce as a quick marinade for chicken or dressing for salad.  

        Additional Resources for Eating Healthy

        If you’re looking for more healthy recipes to incorporate into your diet, here are a few additional resources to check out:

        If you’re a cancer survivor who wants to incorporate healthy eating into your recovery routine, Survivor Fitness can connect you with a certified nutritionist to help you regain your health and wellness. Reach out to our team to learn more about how to become a Survivor Fitness participant.

        7 Tips For Weekly Meal Prepping After Cancer

        food-in-meal-prep-containers

        Eating healthy is vital for anyone who wants to regain and maintain strength and stamina, but figuring out a new nutrition plan can be challenging. Cancer treatment often creates a “new normal” for patients as they experience greater fatigue, weakness, and fluctuations in their weight. In most cases, the nutrition plan for patients after treatment looks different from the one they were encouraged to keep during treatment. Developing a habit of planning ahead with a weekly meal prep routine has been one of the most helpful and effective strategies for Survivor Fitness participants. Meal prep is an easy way to embrace mindful eating habits. It can also help you find healthy solutions to eat when you’re exhausted or not feeling up to cooking.  

        1. Start small and keep your meals simple.

        Developing a routine of weekly meal planning can seem overwhelming, especially if you’ve never done it before. It’s important to give yourself grace and take small achievable steps in the same way you do with other areas of life.

        You can begin by planning out just a few meals or snacks for the week ahead. It’s also helpful to start with simple meals that are easy to prepare and cook. This can help you find a rhythm that works for you.

        2. Include a good balance of protein, vegetables, carbohydrates, and healthy fats. 

        One of the most beneficial aspects of meal prep is that it allows you to see what you’re eating and maintain a healthy and balanced diet throughout the week. As you look at your plan, make sure you have a healthy balance of proteins, vegetables, carbohydrates, and healthy fats. 

        As a cancer survivor, it’s essential to choose the right nutrition plan based on your unique circumstances. That’s why we believe in helping our Survivor Fitness participants connect with a nutrition specialist if they need support. If you can’t connect with a nutrition specialist, there are many resources online for post-treatment meal plans. 

        3. Incorporate healthy snacks into your plan. 

        Snacks are an area that’s easy to overlook when planning and preparing meals for the week. But finding simple, easy, and healthy recipes allows you to snack on foods that will fuel your recovery.

        Here are a few of our favorite healthy snack recipes to incorporate into your weekly meal prep. 

        4. Keep your pantry stocked with healthy staples. 

        Even the best meal preppers run into days where they forget an ingredient. A quick meal made from the items in your pantry is perfectly fine, especially on the days you don’t feel up to making anything else. It’s beneficial to stock your kitchen with nutritious foods so that you can still find healthy options if you want to add an item to a meal or cook something entirely different that day. 

        5. Experiment with how and when you prepare meals in advance. 

        Cooking or preparing meals in advance is often a key component of successful meal prep. However, forcing yourself into a rigid structure can leave you discouraged. 

        Each person’s approach to meal prep is unique. It’s important to find what works for you based on your dietary needs, family circumstances, physical capabilities, and season of life. Finding a sustainable weekly meal prep routine that makes your life easier is the goal. It doesn’t matter how you get there. 

        6. Find creative ways to get the family on board. 

        Meal prep can be difficult when you’re responsible for feeding other people, especially families with children. Enlisting your family in the planning process is one way to avoid these challenges. You can get their input on the menu for the week or even invite them to help you prepare meals. Having a theme for certain days of the week is another way to discover new recipes and generate excitement throughout the week. 

        7. Don’t be afraid to ask for help.   

        It’s important for anyone (especially cancer survivors) to listen to what their body needs and ask for help when they need it. This might look like asking family and friends to help you prep meals during the weekend. Instead of going past your limits on high-energy days, remember that it’s ok to take breaks. Asking for help is an important part of developing a sustainable meal prep plan for you and your family.

        Planning and preparing your meals can be a great habit to help you maintain a healthy diet and eliminate the frustrations of figuring out what you’re going to eat every day. But it’s important to remember that progress is the goal, not perfection. If you’re a cancer survivor looking for more nutritional guidance and support, Survivor Fitness is ready to help! Visit our website or contact our team to learn more about how to become a Survivor Fitness participant today.

        7 Tips to Embrace Mindful Eating

        embrace-mindful-eating

        For most of us, the busyness of life and daily responsibilities often make food preparation and mealtimes feel rushed. But being intentional about what we eat and how we eat is vital for staying healthy and maintaining wellness. This is where the concept of mindful eating comes in. In short, mindful eating is the opposite of unhealthy “mindless” eating. Instead, it’s about maintaining an awareness of the food you choose to eat. It can also extend to the process of buying, preparing, and serving food as well as consuming it. Embracing mindful eating can help you improve your diet, manage food cravings, and embrace a healthier lifestyle. Here are seven tips to start eating mindfully.

        1. Honor Your Health with Gentle Nutrition Planning

        Emerging evidence from MDAnderson shows that maintaining a healthy weight and lifestyle after a cancer diagnosis can reduce the risk of recurrence, as well as prevent other chronic diseases. The key here is to develop an approachable and sustainable nutrition plan. Rather than an aggressive weight loss plan, cancer survivors should honor their health by creating a plan that supports an overarching healthy lifestyle. This can be done through something as simple as choosing healthy snacks rather than foods with high saturated fat content. 

        2. Listen to What Your Body Needs

        Do you ever find yourself mindlessly finishing your dinner or eating an unhealthy snack in the middle of the day, even when you’re not hungry? We all do. Mindful eating means listening to your body’s needs. It also means paying attention to your body’s hunger cues and understanding if you are still hungry or if you’re full. 

        3. Make Simple Switches to Improve Your Diet 

        Embracing a mindful eating approach doesn’t mean you have to completely give up the types of food and snacks you love. Instead, it’s an invitation to make simple switches to improve your diet and add a more wholesome nutritional approach to your eating habits. 

        4. Stick to Your Commitment by Stocking Your Kitchen with Nutritious Foods

        Proper meal planning is key to mindful eating. It takes intentionality to ensure you’re purchasing and serving foods that can help you cultivate a healthy lifestyle. This means stocking your kitchen with nutritious foods. Planning your meal and snack options ahead of time is another way to eliminate some of the stress that often leads to choosing unhealthy or quick options.  

        5. Open Up Your Awareness 

        Taking time to enjoy your food and eat slowly often improves your digestion and gives you awareness of how you feel when you’re full. It can also be a meditative experience. Take time to notice the place settings, lighting conditions, and temperature. Do you notice steam rising up or water glistening on vegetables? As you begin eating, pay close attention to the smells, textures, and flavors you experience with each bite. Mindful eating can be a way of reclaiming eating and digestion after chemotherapy or radiation suppressed your appetite or dictated your food choices. 

        6. Limit Distractions While Eating

        Focusing on what’s going on around you can distract you from the process of eating and take away from the mindfulness experience. If possible, try to limit distractions and avoid multitasking while eating. When you sit down to eat, become aware of those around you who are eating with you. In between bites, take the meal as an opportunity to check in with your loved ones. Be fully present as you ask and answer questions. 

        7. Notice When You’re Tempted to Eat, but Aren’t Hungry

        One of the most common ways we mindlessly eat is when we go on autopilot with snacking and emotional eating. Rather than eating when our bodies are hungry, we eat to fill an emotional void. This makes sense because food is inherently nourishing and comforting! Being kind to ourselves and recognizing this pattern can help embrace mindful eating.   

        Mindful eating isn’t about being perfect, always eating the right things, or never allowing yourself to eat in a hurry again. Rather, it’s about committing to a lifestyle in which we’re more intentional about our eating habits. It’s about progress, not perfection. If you’re a cancer survivor looking for more nutritional guidance and support, Survivor Fitness is ready to connect you to the right nutritionist to help you embrace a healthier approach to your diet. 

        Try These 11 Sources of Non-Meat Protein

        Eliminating processed meat from your diet can be a wise choice, as meat has been linked to higher incidences of pancreatic, prostate, stomach, and colorectal cancers. Discovering new sources of non-meat protein is essential for health and for variety. 

        While skipping meat can help lessen cholesterol, saturated fat, and sodium of meat, you also risk nutritional deficiencies, including low levels of calcium, vitamin D, iron, and total protein intake. To ensure that you maintain your required nutrients to stay healthy, here are 11 different protein options for you to try today!

        Beans

        In addition to providing high levels of protein, beans are also an excellent source of iron. Iron produces hemoglobin which enables red blood cells to carry oxygenated blood throughout your body and prevents anemia.

        Greek yogurt 

        Greek yogurt is a smart and simple switch in your everyday cooking routine that can also serve as a source of potassium, calcium, carbohydrates, and healthy fat. It’s also a tasty treat when you’re searching for high-protein vegetarian snack foods!

        Cheese

        Cheese can be a topping for just about any meal, and it adds essential extra calcium to your diet as well. See how much protein you can rack up from the following:

        • Parmesan: 28 g per cup
        • Cheddar: 24 g per cup
        • Cottage cheese: 23 g per cup

        Eggs

        Don’t forget about breakfast! Prepare eggs any way you want for a guaranteed source of zinc, phosphorus acids, and good (HDL) cholesterol! Bonus: egg yolks are also a supplemental vitamin D source.

        Chia seeds

        Add chia seeds to your next smoothie. In addition to protein, they also offer significant levels of omega-3 fatty acids, another element that vegetarians can lack when leaving meat behind.

        Oats

        Oats are filled with nutritional benefits and can be easily added to your diet. If you’re looking for more fiber to add to your daily routine, opt for a bowl of oatmeal or sprinkle oats on top of your morning yogurt, afternoon smoothie, or after-dinner shake. 

        Nuts

        Protein, fiber, calcium, and antioxidants…nuts have got it all! Take them as an on-the-go snack or add them as a topping to salads, cereal, or even ice cream! See the protein amounts per recommended serving size (¼ cup) below:

        • Peanuts: 6.87 g
        • Brazil nuts: 5 g
        • Almonds: 5 g
        • Pistachios: 6 g

        Lentils

        Lentils are high in fiber and complex carbs while remaining low in fat and calories. A cup provides 24 grams of protein and 273 milligrams of potassium, which helps keep your heart rate regulated!

        Tofu

        Crafted from soybeans, tofu contains all nine amino acids, which help bodies repair muscle and skin. While tofu doesn’t have much taste by itself, it helps add texture and absorbs its surrounding flavors. 

        Hemp seeds

        Hemp seeds are another topping you can add to just about anything for extra protein, zinc, omega-3s, and omega-6 fatty acids.

        Quinoa 

        This plant-based protein has 8 grams of protein per cup. It will also assist with keeping up your iron levels, too!

        Whether you are looking for additional alternatives to your current menu or you want to start your meatless journey on the right foot, be sure to listen to your body as you experiment with the nutrition that works best for you. 

        If you’re a cancer survivor who is looking for nutritional guidance, Survivor Fitness can connect you with a certified nutritionist to help you regain your health and wellness. 

        4 Tips on Stocking Your Kitchen with Nutritious Foods

        Sure, the idea of easy healthy snacks and having a nutritious pantry sounds good, but where do you begin making daily life changes like this? Improving your eating may not be as hard as you think it is, especially when you learn simple food swaps and consistently practice intuitive eating.

        To help with stocking your kitchen with nutritious foods, we’ve provided some inspiration to get you started!

        1. Keep Healthy Staples Organized and Stocked

        Before you can accurately stock your home with nutrient-rich foods, you need to start by cleaning out what you don’t need. Get rid of the junk that you know adds nothing nutritious to your meals or snacks—out of sight, out of mind! From there, try utilizing containers to group certain food groups, on-the-go snacks, dry-storage sides, nuts and dried fruits, etc., or homemade microwavable meals. Try to have a designated space for certain kinds of foods so you always know where they’re located. Take a cue from retailers: make your healthiest food the easiest to grab, and the most attractively organized. The humble fruit bowl works for a reason: it places apples, oranges, and bananas out in the open to encourage healthy snacking.

        Interested in more categorized organization? Try refining your go-to lists into kitchen categories and ensure you always have your staples stocked.

        For instance:

        • Pantry
          • Whole grain pasta
          • Old-fashioned oats
          • Organic flours
          • Quinoa
        • Freezer
          • Frozen vegetables and fruits
          • Low-fat or low-sugar ice cream (to satisfy the sweet tooth!)
          • Whole wheat bread, or bagels
          • Fish
        • Refrigerator
          • Coconut or almond milk
          • Eggs
          • Sliced deli meat
          • Unsalted butter
        • Baking Shelf
          • Organic sugar
          • Coconut flour
          • Unsweetened cocoa powder
          • Maple syrup

        2. Learn The Basics

        Starting is the hardest part of any change or project! That’s why we want to give you a few core initial items to add to your upcoming grocery list, categorized by food type. Once you find what you like, keep a running list of these ingredients so you’ll recognize when you’re running low.

        • Dry Goods
          • Whole wheat pasta
          • Brown rice
          • Rolled oats
        • Nuts, legumes, and seeds
          • Pecans, walnuts, almonds, or your favorite nut
          • Peanut butter
          • Chia, flax, or your seed of choice
        • Fruits and Vegetables
          • Fresh fruits (strawberries, bananas, grapes, raspberries.)
          • Long-lasting vegetables (onions, potatoes, butternut squash, carrots)
          • Green leafy vegetables (kale, spinach)
          • Cruciferous veggies (broccoli, cauliflower)
        • Proteins
          • Eggs
          • Chicken or lean beef
          • Fish
          • Greek yogurt
          • Cottage cheese
        • Canned Goods
          • Your favorite broth
          • Tomatoes
          • Beans, pulses, and legumes
          • Tuna

        3. Plan Your Days Ahead

        One of the most critical steps to altering your kitchen practices is to plan your days and weeks ahead of time. Start by designing your three main meals: healthy breakfasts, lunches, and dinner. Once you’ve got that down, plan a few go-to healthy snacks that are easy to grab. Another action that will help you is to prepare these meals early, if possible. Pick a day of the week to designate your “food prep” day and lean into it!

        To help you get started, here are some ideas:

        • Lunch Ideas
          • Boiled eggs, peanut butter, and apples
          • Chicken salad lettuce wraps
          • Greek salad

        4. Keep Your Groceries Colorful

        Taste the rainbow—seriously! Adding colorful, healthy foods to your diet offers numerous nutrients that are beneficial to your physical health. In fact, according to a study by the International Journal of Epidemiology, eating habits that include more fruit and veggie intakes reduce the risk of cardiovascular disease, cancer, and all-cause mortality.

        According to Harvard Health Publishing, each color has different benefits:

        • Reds—protect against colon cancer and heart and lung disease
        • Yellows and Oranges—can help prevent heart disease
        • Greens—rich in cancer-blocking chemicals
        • Blue and Purples—can block the formation of blood clots
        • Whites and Browns—have anti-tumor effects

        If you’re a cancer survivor looking for more nutritional guidance and support, Survivor Fitness is ready to connect you to the right nutritionist to help you regain control of your life.