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

Orange You Glad You're Here?

Oranges and oats are great sources of soluble fibre.

You might be ready to put your cancer journey behind you, but it leaves its scars—especially on your heart. February is Heart Month, so I wanted to raise awareness about the effects of cancer treatment on heart health. Read on to learn more about the connection between cancer treatment and cardiovascular disease, as well as my simple strategy for rapidly reducing your risk of a heart attack by lowering your cholesterol.

The Connection Between Cancer Treatment and Heart Health

How many times did you visit the lab during your cancer diagnosis and treatment? If you’re like many survivors, you’re all too familiar with lab work, anxiously awaiting results that could impact your next chemo cycle. Those frequent visits might be behind you, but routine blood work is still important for long-term health. Post-treatment, keeping an eye on your cholesterol levels is essential because cancer treatments—including chemotherapy, radiation, immunotherapy, and medically induced menopause—can increase cholesterol and the risk of cardiometabolic disease.

Cancer survivors face an increased risk of cardiovascular disease due to the stress treatments place on the cardiovascular system. Cardio-oncology, an emerging field, focuses on supporting the longevity and wellness of cancer survivors by addressing these risks.

The good news? Reducing cardiac risk is often much simpler than cancer treatment. Many people can lower their cholesterol without medication by understanding their personal risk factors and adopting achievable strategies to bring their numbers into a healthy range.

Understanding Your Cholesterol Panel

To take control of your heart health, it’s crucial to understand what your cholesterol panel measures:

• Total Cholesterol: This is the sum of all the cholesterol in your blood, including LDL, HDL, and other lipid components. While it provides an overview, the breakdown is more informative for understanding your heart health.

• LDL Cholesterol (Low-Density Lipoprotein): Often referred to as “bad” cholesterol, LDL can build up in the walls of your arteries, leading to plaque formation and increased risk of heart attack and stroke. Lower levels are better, with optimal levels generally under 100 mg/dL.

• HDL Cholesterol (High-Density Lipoprotein): Known as “good” cholesterol, HDL helps remove LDL from your bloodstream. Higher levels are protective, with 60 mg/dL or higher being ideal.

• Triglycerides: These are a type of fat found in your blood. Elevated triglycerides, often associated with excessive sugar and calorie intake, can increase the risk of heart disease. Healthy levels are generally below 150 mg/dL.

• ApoB (Apolipoprotein B): This protein is found in LDL particles and provides a more precise measure of atherogenic risk than LDL cholesterol alone. Elevated ApoB levels can indicate a higher likelihood of cardiovascular disease.

  
  

Personalized Strategies to Reduce Cholesterol

Some of my clients are gaining deeper insights into their risk factors through Nutrigenomix testing. This innovative approach uses a simple cheek swab to analyze your genetic profile and identify how specific genes influence your risk of high cholesterol, elevated triglycerides, salt-sensitive high blood pressure, high insulin, and elevated fasting blood sugar. With this knowledge, you can implement diet changes tailored to your unique genetic makeup, eliminating the guesswork.

A Simple Step: Increase Soluble Fiber

One of the most effective and straightforward ways to lower cholesterol is by adding more soluble or viscous fiber to your diet. Soluble fiber binds with cholesterol in the digestive system, helping to remove it from the body. Research shows that increasing your intake by 5–10 grams daily can lower LDL cholesterol by an average of one point in as little as three months! I’ve witnessed this success firsthand in my practice. By incorporating a few thoughtful food choices, you can take a significant step toward improving your heart health.

Request your free Fibre and Cholesterol Guide

Survivorship and Long-Term Care

Cancer survivors deserve specialized, long-term care to reduce their risk of preventable conditions like cardiovascular disease. Raising awareness about the lifelong impact of cancer treatment and the unique challenges survivors face is one of my passions. By staying proactive and informed, you can safeguard your health and embrace the life you fought so hard to preserve.

Stay connected and learn more strategies for thriving post-treatment by joining my email list!

Whole Orange and Maple Oatmeal Muffins

Adapted from Food Nouveau 

These low sugar muffins give you a sweet burst of citrus and sweet with the streusel topping.  A delicious heart healthy snack with the cholesterol lowering power of a whole orange!  Plus oatmeal, whole wheat flour and a boost of healthy fats.  It’s a bit more work than most muffin recipes but delightfully fluffy, sunny and heart healthy!

Ingredients

For the muffins

2 oranges preferably organic, skin scrubbed

1/2 cup 125 ml rolled (old-fashioned) oats

1/2 cup 125 ml freshly squeezed orange juice (from 1 orange)

1 cup 250 ml all-purpose flour

1 cup 250 ml whole-wheat all-purpose flour

1/2 cup 125 ml granulated maple sugar, cane sugar, or granulated sugar

1 tbsp 15 ml baking powder

1/2 tsp 2 ml kosher salt, or fine sea salt

1/2 cup 125 ml maple syrup

1/2 cup 125 ml extra-virgin olive oil

2 omega-3 eggs

1 tbsp 15 ml pure vanilla extract

1/2 cup 125 ml chopped walnuts

For the streusel topping

1/4 cup 60 ml all-purpose flour

1/4 cup 60 ml granulated maple sugar, cane sugar, or granulated sugar

1/4 cup 60 ml rolled (old-fashioned) oats

2 tbsp 30 ml chopped walnuts

2 tbsp 30 ml extra-virgin olive oil

1 tbsp 15 ml finely grated orange zest (from about 1/2 orange)

1/2 tsp 2 ml kosher salt, or fine sea salt

Instructions

For the muffins:

1. Bring a small pot of water to a boil. Add one whole orange and simmer, for 15 minutes. Transfer to a bowl of ice water and let cool, about 15 minutes. Chop the orange into pieces to purée (pits and all) using a mini food processor or a stick blender. Set aside.

2. In a small bowl, combine the oats and orange juice. Let rest for 15 minutes.

3. Preheat oven to 350°F (175°C). Line 18 muffin cups with parchment paper cups or use silicone muffin molds.

4. In a large bowl, whisk together the white and wheat flours, sugar, baking powder, and salt. In another bowl, whisk together the maple syrup, oil, eggs, vanilla, orange purée, and oats. Pour the mixture over the dry ingredients and mix until just combined. Fold in the walnuts. Set aside while you make the topping.

For the streusel topping:

1. In a bowl, combine all the ingredients. Using a pastry cutter or a fork, mix until the oil is well distributed and the mixture is crumbly.

2. Divide the muffin batter between the cups. Sprinkle with streusel topping. Bake for 25 minutes, or until a toothpick comes out clean.

It Starts in the Roots

This past weekend we celebrated Ukrainian Christmas, which is something I grew up with on my Dad’s side of the family.  The meal includes 12 meatless dishes that have significance in the history of the Ukrainian people.  The meal has multiple courses and imparts a rich, comforting feeling for me and my family.  It starts with Kuktya, a cold wheat berry soup, then a hot beet soup known as borscht.  The main course is filled with fish and wheat dishes.  Ukrainians identify strongly with an abundance of wheat.  It is a spiritual symbol as well as one of sustenance.  So in this meal there are a LOT of refined carbohydrates in the form of white wheat flour.  I watch my intake of white flour  because of my family history of type 2 diabetes.  I choose whole grains as often as I can, make sourdough bread and limit my portion of white flour based foods.  

Family history can play a major role in our risk for diseases such as diabetes, heart disease and cancer.  Understanding your family history can be a strong motivator for habits and behaviors that can reduce your risk.  My Dad saw his father lose his leg to diabetes and be confined to a wheel chair for the last three years of his life.  The fear of this fate inspired him to make resistance exercise a part of his day while watching his intake of simple carbohydrates and sugar to maintain a healthy weight through adulthood.  And so far it's worked!  He still loves his crackers but he was able to mobilize one of his greatest fears into an action plan that has kept him active and healthy well into his 70s.  

Understanding our roots is a powerful way to connect our own experience with the knowledge of our ancestors to inspire us to be a better version of ourselves.  I see nutrigenomics testing as a connector as well.  By learning about the genes that influence how our body uses different energy sources, metabolizes nutrients and weaknesses in our metabolism we can target specific interventions and lower the risk of negative outcomes.  

Genes are inherited from our parents.  We get one copy of the “allele” from our mother and one from our father.  So just because one parent has a condition, does not mean you will inherit it.  The combination of alleles you inherit will inform your risk.  For example, The TCF7L2 can predict the odds of developing type 2 diabetes.  In studies it has been shown to demonstrate an increased risk of 30%–50% for each allele inherited.  I have two G alleles for the TCF7L2 gene.  Fortunately, this is not the risk variant “T”.  I got one G from my mother and one from my father.  It is not that simple though (shocker!).  There are up to 70 genes that have been shown to influence type 2 diabetes risk.  Each gene codes for one of the many components of a well tuned insulin response.  In the nutrigenomics report, I look for not only the TCF7L2 gene but also the CLOCK gene, GLUT2, FTO, ADIPOQ, IRS1, ADCY5, TRPM6 and SLC30A3.  All of these have key nutrition interventions that can be targeted to optimize blood sugar control.  Such as increasing magnesium rich foods in the diet to compensate for an elevated risk of low levels in people with the T allele of the TRPM6 gene.  A low magnesium level has been associated with metabolic syndrome and type 2 diabetes development.  Increasing magnesium intake has been shown to reduce diabetes risk and complications in susceptible people.  So if you have the T allele like I do, you can benefit from eating more magnesium rich foods like nuts, beans and whole grains.  

Genetics is a complicated field, and although the science of nutrigenomics starts back over 30 years, we are just beginning to be able to use it reliably to improve outcomes in personalized medicine.  If it all looks like alphabet soup to you, that’s ok.  The benefits of genetic counseling are cutting through the complexities and serving digestible insights along with actionable strategies.  

It can be hard to decide where to put your effort when it comes to reducing disease risk.  Nutrigenomic testing can help identify where you’ll get the most benefit.  When I read your report, I’m bringing together your personal food story and the key optimizations you can make so your persistence can have the biggest impact.  

Even though I don’t have the risk variant for the TCF7L2 gene, I do have it for the TPM6 and SLC30A3.  I prioritize magnesium and zinc rich foods.  Want to know more about what your genetic history would tell you to eat?  Schedule a free Discovery Call to get started.  You can listen to my introduction to Nutrigenomics and Personalized Nutrition here.

Enjoy this beautiful, flavonoid rich soup.  Add white kidney beans for a magnesium and protein boost!

Borscht

Adapted from More Cooking Favorites by St. Andrew’s Ukrainian Orthodox Ladies’ Auxiliary

I make quick work out of the root vegetable chopping by putting it all through the shredder in my food processor.  This was the way my Baba made it (although using a box grater) but you can dice the beets, carrots and potatoes with a knife too.

Ingredients

1 cup of fresh brown mushrooms

1 large onion, chopped

1 clove garlic, crushed

3 tbsp olive oil

2 cups of beets, shredded

1 cup carrots, shredded

1 small red or yellow potato, shredded

1 cup celery, diced

¼ cup parsley, chopped

3 cups purple cabbage, shredded

 2 tbsp tomato paste

Lemon juice or vinegar

Salt and pepper

8-10 cups water

1 cup canned white beans, rinsed and drained (optional)

Directions

1. Over low medium heat in a stockpot, saute onion and celery in oil until transparent.  

2. Add mushrooms and sweat until they lose half of their volume, then stir in tomato paste for 1-2 minutes.  Remove the mixture from the pot and set aside.

3. To pot add beets, carrots, potato and parsley, then cover with water and cook until barely tender.

4. Add cabbage and cook for an additional 5 minutes.  Add back onion mixture and beans, if using.

5. Add salt, pepper and lemon juice/vinegar to taste.  Bring to boil and serve.

References

Berna, G. Nutrients. Nutrigenetics and Nutrigenomics Insights into Diabetes Etiopathogenesis.  2014 Nov 21;6(11):5338–5369

Lyssenko V. Mechanisms by which common variants in the TCF7L2 gene increase the risk of type 2 diabetes. J. Clin. Investig. 2007;117:2155–2163.