I’ve been attempting to learn how to play Mahjong. This tile game has been around for many years and has become extremely popular recently. When the opportunity to learn to play came my way, I decided to try my hand at this tile game, and laughing with good friends an extra healthy benefit ☺️.

Sometimes in the middle the midst of a game, I can sense that the tiles I need to complete my hand are not coming to me. It’s time to pivot. When playing Mahjong, hopefully this insight comes earlier in the game than later… Is there potentially another hand that I can easily switch to… making a swap for success???

Recently, I was talking with another cancer patient, who is also a good friend and it’s worth mentioning that I have relied on his own personal experiences with cancer as my own cancer health journey has unfolded. Carl and I often discuss the “good foods” for cancer patients, and discuss the research behind it. Carl said something very insightful in a recent conversation. Looking back, I’m not even really sure what foods we were discussing at that time, but what he said definitely stuck with me. What Carl basically said that totally describes the evolution of how cancer has impacted my food choices… it is the simple swaps that creates the lasting change, adding them in slowly over time.

In reflection of that conversation, have been just that! Cancer has brought about the time to pivot… just like my Mahjong game analogy!

My dietary switches haven’t been a sprint to the finish line but a slow, steady pace of change, with the focus on nutrient rich foods to fuel my body through this cancer journey. I’m very thankful for dear friends who have been down this path of healthy eating during treatment and yes, even after active treatment, who have been able to guide me through this new way of eating. Thank you fellow cancer survivors and friends… your support means the world to me!

Food plays a key role in prevention…“you are what you eat”, as the old saying goes … it is true! Our overall dietary choices impacts inflammation, metabolism, and yes, future disease risk. Being diagnosed with Breast Cancer has definitely changed what I consume. The nutritional needs of a cancer patient focuses on the maintenance of muscle mass, while combining healthy eating as well as boosting the immune system. In order for all that to happen, simple swaps have been necessary for better health.

Breast Cancer patients need a good portion of protein each day (90 grams). Please keep in mind, these recommendations are for women… men your recommendations may look slightly different! Good sources of Lean animal proteins… chicken and fish, eggs, and whole grains. Beans/legumes are all good sources of protein. I’ve been experimenting with lentils recently as a new additional swap. I recently made a lentil casserole… lentils, mushrooms, and veggies. We enjoyed it!

My cancer dietician used the analogy of imagining a deck of cards as a guide for protein on your plate. That “deck of cards of protein” on your plate would be equivalent to around 28 grams.

According to the cancer dietary guidelines, some Proteins need limiting…red meat! Ugh!!! Red meat lovers… this one is hard! Red meat consumption (18 ounces week) and another suggestion…eliminating processed meats (sandwich meats, bacon, sausage, hot dogs, pepperoni, etc)!!! That’s right… BACON!!!😬

Why??? Processed meats are considered a class 1 carcinogens. These types of meats include chemicals that can increase risk of developing certain types of cancer like colon cancer and other cancers. More research is ongoing but it is definitely worth noting this.

Based on my research, and discussions with my cancer dietitian… I am trying to make half of each meal fruits or vegetables. Vegetables are a powerful source of not only fiber but nutrients needed in the body. The goal is to have at least 25g of fiber and LESS than 25g of sugar a day. Folks, that’s not a lot of sugar… bye, bye dessert! 😳

As a result of these new switches over time, I have begun to decrease my carb intake since last November. Pasta is pretty much a thing of the past for me and I don’t miss it. It is also worth noting, Carbohydrates and sugar are important in maintaining a healthy diet and I haven’t totally ignored them.

Let’s move onto the elephant in the room… Sugar. Sugar is found in two forms.. natural sugars and added sugars(processed sugars). Natural sugars are the way to go! Natural sugars that are found in whole, unprocessed foods such as fruits, milk, vegetables and grains…these are considered complex carbohydrates.

The body processes complex carbohydrates more efficiently and slowly. It is more work for your body to digest complex carbohydrates than digesting simple sugars. Processing simple sugars can create spikes of glucose in your body. Complex carbohydrates contain fiber, vitamins, minerals and phytochemicals in addition to natural sugars. All of these nutrients are important to overall energy, health and immunity.

So here’s the kicker for cancer patients… Every cell in the body requires glucose for fuel, including cancer cells, AND glucose also feeds the cells in the rest of the body. We cannot pick and choose which cells get what nutrients/fuel… the phrase sugar feeds cancer cells is somewhat true!

The fact is that all cells, including cancer cells, need sugar in the form of glucose to generate energy. All Cells use glucose the way cars use gas for fuel. Normal cells use a reasonable amount of gas, but cancer cells are like gas guzzlers! 😳

Cancer cells are like cars with the accelerator stuck to the floor, using glucose at higher rates because they are dividing at much faster rates than normal cells.

What is absolutely amazing… dietary switches and changes can limit that gas guzzler impact!!! If those changes or swaps aren’t made, diets in high in added sugars and ultra-processed foods can continue to increase inflammation over time. Chronic inflammation isn’t great for overall health.. which can lead to a weakened immune system…opening the door for other diseases or yes, maybe even a cancer reoccurrence!!! No way!!! , I definitely don’t want that, so the switch is on!

All this being said about the necessity of cancer nutrition, I’m not depriving myself of a special treat every now and then. I definitely will enjoy a side of French fries or tots with a meal every-once-in -a while or my favorite comfort food. AND it worth saying, that Eating out can be a challenge. My overall palate has begun to change and I physically need more vegetables and fruits to balance out my diet, that can be hard to find at certain places.

Making switches in my diet has been an ongoing learning process… eating and shopping for great cancer fighting foods. I grocery shop now by turning labels over before I buy. It will stay on the shelf if the sugar content is too high or nutrient value is too low. It has been a journey to find new products and recipes that will fit this lifestyle change, permanently. Has my grocery shopping list changed? Absolutely! Am I spending more money??? Ummm… probably not. My swaps have changed in the nature of what stays in my pantry and refrigerator, AND some things just aren’t worth the purchase anymore!

Have I actually shed a few pounds??? Possibly, but my overall activity level has dropped significantly due to surgery recovery, sickness, and now radiation treatments. My goal is to get back to “normal-ish” soon! Allowing my body to rest and recover has been a process for me, adjusting my cancer mindset.

Living through Cancer has been a definite challenge. Taking things one day at a time, navigating through a myriad of research, eating with simple swaps, constant appointments, recovery, rest, and ultimately, the HOPE of NED (no evidence of disease).

Hope and faith is definitely important in the cancer journey mindset. Here’s something to consider as someone who has never been through the cancer journey and for the overall cancer mindset… Just because active cancer treatment ends (surgery, constant appointments, scans, chemotherapy, radiation) doesn’t mean the fight is over. The cancer fight never truly ends for a cancer patient/survivor.

For those who have not been diagnosed or had a family member who faced cancer, here’s something worth mentioning… Often times cancer patients are faced with taking medications for several years following the active treatment schedule (ie: surgery, radiation, chemotherapy) AND The Appointments still occur (which maybe less frequent), bloodwork, and scans are required years afterward. Cancer is always in the rear view mirror of your life as a cancer survivor. It’s just a different phase of the cancer journey.

This is also my story. I will be on estrogen suppressant medication for 5 years after radiation therapy is completed this month. The side effects of these medications necessitates a healthy lifestyle. Using the dietary simple swaps, physical activity, and much more will be a long term lifestyle change not only for medication necessities, but in hopes to prevent a cancer reoccurrence.

My ultimate hope for you is that YOU can use these simple switches and include them in your daily routine. I simply started out last November initially with increasing my own mindful awareness of my fruit and vegetable consumption… the first swap and step… slowly adding more swaps over the last 4 months. You too can do this for better health if that’s a goal for yourself and your family in 2026, beginning with one simple swap.