Energy Essentials: Recovering From Cancer Fatigue

Fatigue after cancer treatment is one of the most common and frustrating challenges survivors face during recovery—and rest alone often isn’t enough to fix it.

Cancer-related fatigue is one of the most common and persistent side effects after treatment. And unlike normal tiredness, it doesn’t always go away with rest. Many survivors are surprised by how long it lingers, and even more frustrated when they’re told they “should” be feeling better by now.

The truth is: your body has been through a lot. Recovery takes time—and the right kind of support.

Why Fatigue After Cancer Is So Common

Cancer-related fatigue isn’t just about sleep. It’s influenced by a combination of things, including:

• The physical stress of treatment

• Changes in metabolism and muscle mass

• Inflammation and immune system recovery

• Nutrient deficiencies

• Digestive changes that affect absorption

• Disrupted routines and sleep

• Emotional and mental load

On top of that, many survivors are trying to “eat better” to support recovery—but feel overwhelmed by conflicting advice, low appetite, or simply not having the energy to cook or plan meals.

Low energy + higher nutrition needs + confusion about what to eat = a really tough cycle.

How Nutrition Helps Cancer Fatigue

The good news? The right nutrition approach can help boost, build, and sustain your energy over time.

Not through extreme diets or rigid rules—but through practical, realistic nourishment that supports your body as it heals.

In my work with survivors, including my recent talk for Be Well with Wellspring on “Nutrition and Energy Recovery During and After Cancer Treatment,” I see the same pattern again and again:

People want to feel better. They just don’t know where to start.

That’s exactly why I created this free webinar.

Free Zoom Webinar: Energy Essentials

Date: Tuesday February 24, 2026

Time: 12:30 PM MST

Length: 1 hour

Format: Live on Zoom (free to attend)

Who This Is For

This session is for cancer survivors who are:

• Nearing the end of treatment

• Or have completed treatment in the past 2 years

• Dealing with fatigue, low stamina, or brain fog

What You’ll Learn

In this session, we’ll cover:

• Why fatigue after cancer treatment is so common

• The key contributors that affect your energy

• How nutrition can support recovery and stamina

• Simple, realistic ways to nourish your body when energy is low

• How to move forward with more clarity and confidence around food

My goal is for you to leave feeling:

✔ More informed

✔ More hopeful

✔ And more empowered to support your energy in a sustainable way

Register

You Don’t Have to Figure This Out Alone

Recovery isn’t about pushing harder—it’s about supporting your body wisely. And small, thoughtful changes can make a real difference over time.

If you’re ready to understand your fatigue better and learn how nutrition can support your next step on the healing journey, I’d love for you to join me.

👉 Register for the free webinar here: https://us02web.zoom.us/meeting/register/WA4-t5KqSgyjZmrGzyn0dg

Related Articles

These Are a Few of My Favorite Things

A Few More of My Favorite Things (Fridge Edition)

Hydration Refresher

A Few More of My Favorite Things (Fridge Edition)

If your fridge is stocked well, eating nourishing meals becomes so much easier — no complicated recipes required. These are the items I keep on repeat because they’re versatile, nutrient-dense, and make throwing meals together almost effortless.

Think of these as building blocks, not “diet foods.”

1. Probiotic Plain Yogurt (2–5% Fat)

Once you get comfortable buying plain yogurt, you’ll save yourself so much time (and decision fatigue) in the yogurt aisle. There are really only a few solid options to choose from when you know what to look for.

I prefer a 2–5% fat yogurt — it’s more satisfying, supports stable blood sugar, and actually tastes good.

Why I love it:

• Great source of protein and calcium

• Supports gut health with probiotics

• Works for sweet and savory meals

My favorites: Biobest, Siggi’s

Use it for:

• Breakfast bowls with fruit and nuts

• A base for sauces or dressings

• A swap for sour cream

  
  

2. Omega-3 Eggs

Rounding out the protein powerhouse: Omega-3 eggs. They’re worth the splurge.

These eggs provide an excellent source of omega-3 fats, choline, and lutein, supporting brain health, hormones, and overall nutrient intake.

Why I always have them on hand:

• High-quality, versatile protein

• Key nutrients many people under-consume

• Easy to build meals around

Quick ways to eat them:

• Scrambled or fried with toast

• Added to salads or grain bowls

• Hard-boiled for an easy snack

  
  

3. Baby Arugula

Keep a clamshell of baby arugula in your fridge and you can upgrade almost any meal instantly.

Much like frozen kale, this is a sprinkle-it-on-everything food.

Why it works:

• Minimal prep, maximum payoff

• Peppery flavor makes meals more interesting

• Adds nutrients without overthinking it

Try it:

• Tossed into pasta or grain bowls

• Mixed into eggs or omelets

• On top of pizza, soups, or sandwiches

  
  

4. Naturally Fermented Sauerkraut

This is not the shelf-stable stuff. Naturally fermented sauerkraut (found in the refrigerated section) contains live cultures that support gut health.

Why I recommend it:

• Easy way to add fermented foods

• Adds crunch and acidity to meals

• Helps balance heavier dishes

Use it:

• As a side with meals

• On eggs, bowls, or sandwiches

• Paired with richer foods

  
  

5. Shredded Coleslaw Mix

One of the most underrated fridge staples.

Shredded coleslaw mix is essentially pre-chopped vegetables, which means fewer barriers to actually eating them.

Why it’s clutch:

• Saves time and energy

• Works raw or cooked

• Adds fiber and volume to meals

Use it:

• Tossed into salads

• Stir-fried with protein

• Mixed into bowls or wraps

  
  

6. Cottage Cheese (Full-Fat or 2–4%)

An easy protein anchor that doesn’t require cooking.

Why it earns a spot:

• High protein, minimal effort

• Neutral flavor = sweet or savory

• Great for quick meals when motivation is low

Ways to use it:

• With fruit and nuts

• Blended into dips or sauces

• On toast with olive oil and salt

• My favorite: with Everything Bagel Seasoning

  
  

7. Lemon Juice (Fresh or High-Quality Bottled)

A small thing that makes a big difference.

Why it’s a staple:

• Brightens boring meals instantly

• Encourages eating more vegetables and water

• Improves the flavour of meals, especially when your taste has warped from chemo

Use it:

• On arugula and salads

• Squeezed over eggs or bowls

• Mixed into dressings and sauces

  
  

8. Parmesan (or Another Hard, Aged Cheese)

Flavor matters — and this is one of the easiest ways to add it.

Why it belongs:

• Adds protein, calcium, and depth

• A little goes a long way

• Makes simple meals satisfying

Ways to use it:

• Shaved over salads or pasta

• On eggs or roasted vegetables

• Added to soups or grain bowls

  
  

9. Full-Fat Store-Bought Salad Dressing (Yes, Really)

This is your permission slip.

A good-quality, full-fat dressing helps people eat more vegetables consistently — which matters more than whether it’s homemade.

Why I keep it in my fridge:

• Fat helps absorb fat-soluble vitamins

• Makes salads enjoyable, not obligatory

• Convenience supports consistency

Look for:

• Olive oil or avocado oil–based

• Short ingredient lists

  
  

The Big Picture

A well-stocked fridge isn’t about eating “perfectly.” It’s about making nourishing choices easier than takeout on busy days.

When your fridge is full of versatile staples:

• You don’t need complicated recipes

• You don’t need constant motivation

• You just mix, match, and eat

That’s how real-life nutrition works.

One of the biggest misconceptions about energy is that it comes from motivation, willpower, or cutting things “just right.”

In reality, energy is built — through consistent nourishment, enough calories, adequate protein and fats, and meals that don’t feel like a project.

This is exactly what I teach inside my Energy and Clarity Reset.

We focus on:

• Eating enough to support your metabolism and nervous system

• Stocking your kitchen in a way that reduces friction

• Letting go of food rules that quietly drain energy

• Creating meals that actually fuel your day instead of leaving you flat

These fridge staples aren’t random — they’re examples of how energy-supportive nutrition looks in real life. Not perfect. Not restrictive. Just practical and repeatable.

If you’re tired of feeling run-down, relying on caffeine, or wondering why “healthy eating” hasn’t translated into more energy, this is the work we do together.

If you want support putting this into practice and building sustainable energy from the inside out, you can learn more about the Energy and Clarity Reset here.

These Are a Few of My Favorite Things

A Winter Pantry for Steady Energy, Better Immunity & Cancer-Smart Nutrition

(Without Restrictive Diets or Overwhelm)

If you’ve ever tried to follow a restrictive diet like keto, gluten-free, or sugar-free, you know it can take a huge amount of effort to change how you shop, prep, and eat. While restrictive approaches can be medically necessary for some people, an anti-cancer approach to nourishment does not have to be rigid, exhausting, or stressful.

In fact — for many survivors — the most supportive strategy is not removing more foods… it’s adding strategic ingredients to meals you already make.

In my programs, I teach breast cancer survivors exactly how to do this: how to optimize everyday meals, fill nutrient gaps, support a healthy microbiome, and rebuild sustainable energy using simple, doable additions — not complicated diets.

With winter in full swing, here are a few of my go-to pantry and freezer staples that help support immune function, mood balance, gut health, and stable energy through shorter days and festive-season busyness.

1. Frozen Chopped Kale.  I put that stuff in everything!  Add to sauces, smoothies, stews and soups.  Greens provide crucial nutrients like folate and magnesium to promote healthy repair of cells.  This is a zero-prep way to boost your greens intake.

   
   

2. Canned Lentils.  Plant proteins add extra nutrition that will strengthen your gut microbiome, boost your folate intake and stretch your food dollar.  Try adding a can of rinsed lentils onto a salad or in ground meat dishes. 

   
   

3. Dried mushrooms.  These powerhouses need to be in your pantry.  They are versatile and add deep umami flavour and nourishment to so many dishes.  For faster rehydrating, choose a thinner, less woody type of dried mushroom like shiitake slices.  Break them into smaller pieces, rinse, then add hot water.  Use the mushroom “broth” too! 

Recipe Lentil Mushroom Stew

4. Extra Virgin Olive Oil.  Choose one in a dark bottle, harvested within the last year.  As a primary added fat source you always need an extra on hand, so when you see a good value olive oil, buy too.  It can double as a last minute hosting gift!

   
   

5. Ground Flax.  I can’t be bothered to grind my flax so I buy it ground.  Flax oil will go rancid quickly and lose some of it’s antioxidant and omega 3 benefits.  I divide it into a container that goes in the fridge so I can use it up in 1-2 weeks, and another, sealed in the freezer to replenish.  

   
   

6. Frozen wild blueberries.  I love the mini tartness of wild blueberries.  Get in the habit of sprinkling a cluster onto breakfast, on salad (defrost first and use the juice in a dressing with a dash of olive oil and a twist of lemon) and in baking for a boost of polyphenols. 

   
   

7. Instant Oats.  Most people assume rolled oats are the healthiest but even instant oats retain their nutritional value.  They are a whole grain rich in magnesium and zinc.  Swapping refined grains for whole grains can significantly reduce cancer risk and recurrence.  I like using oats in baking or as a quick warm breakfast.

   
   

8. Canned Tuna Salad.  There are a few different types on the market.  They are handy in the car, in a bag and in your pantry for a hasty meal on the go.  A good source of protein and healthy fats they also have added fibre. This combo will keep you energized and balanced vs. grabbing a coffee and muffin on the go.

   
   

9. Walnuts.  A leading source of ALA omega-3s, which support brain health and inflammation regulation. Keep walnuts in the freezer to prevent oxidation and preserve omega-3 integrity.

   
   

10. Nori sheets. A fun, nutrient-rich way to add minerals, crunch, and flavor. Use for quick wraps, crumbled over rice bowls, or as a savory snack.

    
    

11. Apple Cider Vinegar.  No, I don’t drink a shot of this every morning because it’s can damage tooth enamel and the delicate lining of your mouth and throat.  So instead I use it as my go to vinegar for dressings, sauces and a great way to brighten the flavour of soups or other mixed dishes.  Choose one that contains the “mother” or probiotic colony.

    
    

12. Roasted Chickpeas. Having a bag of these crunchy additions can be a great way to boost your fibre, protein and folate intake when you add them to trail mix or as a meal topper.  They come in a variety of flavours to play around with.

    
    

Recipe Lentil Mushroom Stew

Ingredients

1/2 ounce dried porcini mushrooms

1 cup boiling water

3 tablespoons 

12 ounces sliced cremini mushrooms

1/4 cup dry vermouth or white wine (optional)

*1-2 tbsp Apple cider vinegar if not using vermouth or wine

1 onion chopped

2 stalks celery sliced

2 carrots sliced

2 parsnips sliced

4 cups 

1 14.5 oz can diced tomatoes

1 bay leaf

1 tablespoon oregano

1 can (355ml) lentils, rinsed and drained

2 teaspoons soy sauce

1 cup chopped, frozen kale

Sea salt and ground black pepper to taste

Optional: probiotic plain yogurt on top to serve

Instructions

1. Combine boiling water and dried porcini mushrooms. Set aside to soak for ~20 minutes.

2. In a large pot, heat 1 tablespoon of olive oil over medium-high heat. Toss in the mushrooms and cook off their liquid, about 5-7 minutes. Add vermouth or wine if using. Stir and cook mushrooms until lightly browned.

3. Toss in the other 2 tablespoons of olive oil and the other vegetables: onion, celery ,carrot, and parsnip. Stir gently and cook for 7 minutes or until onion becomes translucent.

4. Drain the water from the porcini mushrooms and reserve. Chop the porcinis and toss into pot. Stir in vegetable broth, porcini broth, canned diced tomatoes, bay leaf, and the oregano. Bring to a simmer.

5. Cook for 15 minutes. Stir in the lentils, soy sauce, and cook another 10 minutes or until the vegetables are softened.

6. *Add 1-2tbsp of apple cider vinegar to taste to brighten the flavour.  

7. Toss in frozen chopped kale, stir and serve. Optional: add a dollop of plain probiotic yogurt.

An anti-cancer approach to eating doesn’t require restriction, perfection, or fear.

Supporting healing comes from nutrient density, gut health, metabolic steadiness, and sustainable habits—all of which can be achieved through small daily additions.

Get more of this good stuff inside the 6 Week Post Breast Cancer Energy & Clarity Reset