My diet has been terrible. I need your help...

Fearless_One

I have been really bad - lots of sugar, not enough fruits and veggies, and alcohol 2-3 times a week (used to just be once a week).   My dilemas are that I am tired when I get home from work (aren't we all), and have a very narrow grocery budget (about $60 a week, but that's only for myself).

I get free food in the cafeteria at work, but it's bad food - heavy food.

I feel like I have poisoned my body and want to start over.   I wish to start by bringing my lunch and need some healthy and QUICK meal tips.   I am not much of a cook.

And if I have only a glass or two of wine a week, that's okay, right?

momtomygirls

For lunch I make a big salad using spinach, kale, broccoli sprouts and romaine.  For protein, I eat bean salad.  I make a big bowl on monday and eat a bit each day.  If I don't have any beans, I will put pumpkin seeds or sunflower seeds in the salad.  I eat the same thing everyday but I feel good about it.

mdg

These kind of changes are hard and take time.  Do a little at a time. I find for me the best thing I can do is plan ahead. If I have no plan it is way too easy to eat bad.  I try to saute up a lot of veggies and even some chicken and have leftovers.  I can make a quick sandwich with the chicken, put it over a salad with veggies, make some brown rice and mix it with the veggies, toss it in pasta, etc....I also try to steam a bunch of broccoli and keep it in the fridge for a quick reheat.  I cut up apples into slices and dip them in lemon juice so they don't get brown and put them in baggies to grab on the go.  I also snack on almonds...keep them in 1 serving size in small ziplock bags to grab quickly.  I do the same with some wholegrain cereal for quick snacks.  I make up large pots of organic chicken/veggie soup and freeze it in individual glass containers for a quick thaw/reheat for dinner or lunch.  I add in organic beans for more fiber and protein.  I do try to plan a menu for dinner for the week too so I have a plan.  When I cook I make extra and freeze things to eat at other times (chicken/spinach meatballs, turkey burgers, chicken, meatloaf, tomato sauce, soups, etc...).  I do buy all organic when I can and all whole grain.  A good book that helped me understand what is good for a cancer survivor to eat was The Anti Cancer.  I also started a healthy cooking blog just recently because I love good food and want to eat healthy too. 

bcincolorado

You are welcome on the ELAB thread which we use to help encourage healthy eating and exercize each week.

We are on a strict diet at our house for the most part (husband is at least) due to health issues so I normally eat with him too.  Tuna is good to pack for lunch too since it is protien.  So is cottage cheese if you care for that.  They even make fat-free! 

You also might want to sign up for the Mayo Clinic newsletter by e-mail.  It's free and it comes every week with some great healthy recipies in there....including desserts!

Fearless_One

I am trying not to use the microwave at work, either, but we do have a toaster oven.    One good thing is at least I am not that picky - I like most veggies, all fruits and most lean meats.   I am a carb lover, though, but I have switched to whole wheat pasta.

Fearless_One

It doesn't help that I am not much of a cook.   I have started my list and have lots of beans, high-antioxidant fruits, leafy greens, dark chocolate, whole grain bread and cereal, organic milk and eggs (I can't afford for all my groceries to be organic), natural chicken.   I wanted the grass fed beef, but no-can-do.  Very $$$

mdg

You are off to a great start!  Try to plan ahead and have things on hand for quick meals and snacks.  I also cook up some brown rice and keep it on hand during the week...I quickly cook a bunch of veggies and toss them with the brown rice for a meal.  Veggie burritos or quesadillas with beans are easy to make and don't require much cooking.....saute up some veggies.  I use the 100% whole grain flour tortillas.  Eggs are another easy thing....saute up lots of veggies, toss in some organic eggs or free range eggs.....I take out the extra yolks and add in extra egg whites to keep cholesterol in check.  Serve with whole grain toast.  I even do this for dinner some nights.  Hard boiled eggs are easy to take on the go.  Just some more ideas for you......you can do this!!!  Avoid the sugars....read labels.  Sugar is in everything.  Avoid the refined foods - white pasta, white flour, etc....that's in a lot too.  One step at a time.....if I can help support you, PM me.  I have a strong interest in diet and nutrition - and cooking   Hugs!

ruthbru

Go on www.loseit.com it's free and you track everything you eat; even if you don't need to lose weight, it has graphs showing you how many carbs, fat and protein you've eaten, what your body mass index is it, plus there's a place to chart your exercise and you can get calories back through exercise. Makes it all into a kind of game and more fun.

Fearless_One

Thank you, Ruth.....I'm not interested in weight loss or calories, though.    I am more interested in nutrition, antioxidants, etc...eating healthier...

Fearless_One

Thanks, MDG - I do buy the free range eggs that don't get the added hormones, etc (or so they say)...

I can't afford to buy  organic fruits and veggies, but I always buy organic dairy.

DiDel

Fearless_One you sound like me with the lack of nutritional options for lunch. Our office building has one of those hot buffets that is very convenient. Since going through chemo I dare not touch the buffet or salad bar as everything now seems bacteria filled...LOL I've become a germaphobe.

Anyhow, I opt for the soup. They have a good and healthy homemade chicken noodle soup I eat virtually everyday. It is filled with veggies and low in sodium. When I do bring my lunch I often bring a salad mixed with herbs, lots of veggies and topped with Lentils. I love the legumes and they are so good for you. I get them pre-cooked at Trader Joe's. They are great to have around for a quick protein fix. I stay away from all red meat. I also drink lots of protein shakes with coconut milk OR protein shots (I buy online Body Choice - Orange) and mix with club soda.

I use an app on my phone called Myfitnesspal and it tracks my calories and can help you search items to find the nutritional values from foods. Esp helpful when eating out.

Diane

Fearless_One

DiDel, yes it would be so much easier if we could eat at home.   Anyways, you ladies have given me some great ideas for my shopping list - and none of it is expensive, either, so that's good...

hymil

Fearless_One I can't help a lot, my own diet is rubbish too and we all have issues with $$$ (well for me it's £££) especially if BC has affected our ability to work.

Here's just a few thoughts. It sound to me like you are doing really well. It is a real struggle juggling around work but with no work you would have even worse $$$ issues. I  know this, i just went on to half pay. But I found there is stacks at the back of my cupboard to get me through for a while. Could you afford to drop even a few hours to give yourself more time?, time to plan, time to shop when you aren't tired, time to cook and freeze your own ready meals?

I found I was getting good stuff but it perished, a prob when you are cooking for one. There are dry substitutes that are almost as good, eg crispbread for bread, dried milk powder, and tinned things eg fruit,  tuna, beans, tomato squidge so you can prepare a meal quickly with little planning. One banana whizzed up with a tin of peach slices makes a yummy fruit smoothie! Longlife is a good option as well as it cuts waste. Regarding bad stuff like sugar, biscuits, If you don't buy it you won't be tempted, but then if you do get given it from a friend's house once a fortnight, it's a nice treat. I don't eat out much but when I do, the diet stays at home, and I really second all the people who advised exercise becasue you can earn your luuxury calories, also when your metabolism speeds up you can get away with more!

Reading on other threads Fearless I know you are a very dedicated and capable woman who is able to make things happen, you can do this! One little change each week and keep it up, don't be too hard on yourself. Remember those star charts our moms use to have? Maybe put one on the fridge:  Today my good food choice was... In fact, I might even start one here!

Fearless_One

Hymil, thank you so much for your kind words!   A few extra hours would be nice, I just worry about losing my position.   Unfortunately, most of our bosses are more concerned with securing the position than with our health.   Business goes on as usual in the business world.. :-(

But I can plan better, like you said - freeze meals, etc.   I just need to plan my time better (spend less time on BC.org, lol!  )

mdg

Organic fruits are expensive....there are many things you can buy that don't matter as much if they are organic or not. Google the dirty dozen list and you will see there are many things with thicker skin that are safer and some foods use more or less pesticides than others.  I also opt for some organic frozen fruits/veggies.  Then they don't go bad either if you don't get to eat them quickly.  Just more ideas.  Organic beans are a good food source of protein and fiber...I don't think they are too expensive either.  You are doing great...make one change at a time!  Just by planning ahead you will be able to make much better choices.

Fearless_One

Yeah, the only organic stuff I buy is dairy so I don't get the added hormones.   I would love a full organic diet, but not gonna happen on my budget....

I would like to quit drinking, too - even though I drink in moderation (1-3 glasses a week).

hymil

if you can reduce the alcohol by even one drink a week (eg max 2  glassesnunless its your birthday week or chrsitmas) you will saave $$. And save loads of calories too. Great idea to get frozen organic fruit!.

Fearless_One

Not too concerned with calories, as I'm not trying to lose weight - but from a health standpoint, I would like to reduce my alcohol to 0-1 glass per week.... 

David Servan-Shreiber advocates Pinot Noir (for those that already drink), but I prefer a margarita :-)

AnneWisc

Hello Fearless.  You have been given a lot of good suggestions, but one thing that worries me about them is having lots of left-overs and prepped items in your fridge, I'm thinking "past expiration date" and food poisoning.  Be sure to date anything that is prone to spoilage, such as chicken.

With regard to the cost of meat - try to emulate the Chinese and other Asian cuisines.  We make a big pot of "stir fry" vegetables, some brown rice, and you can just put some slivers of meat in with that.  Another technique is slices of meat on a salad.  Steak, cooked however you like it, or baked or grilled chicken, in slices, makes a very nice addition to a steamed vegetable or cold toss salad.

I can't advise you about the alcohol, we all have seen things saying it's a risk factor for bc, I have cut back a little but don't plan to avoid it altogether.  Maybe one or two drinks a week.  I actually don't miss it, but if I was on a complete ban, I probably would feel deprived. 

Try going out to eat with a friend or relative and splitting one entree.  My husband (age 70) and I (age 56) have been doing that, it saves money and there are times you're just too tired to cook. I actually prefer that to doing the doggie bag thing, which is fussy and you must get to a refrigerator right away (food poisoning issue).

Fearless_One

Anne, very true about the food spoiling.   I'm kind of a fanatic about that, so am pretty careful.   For example, I will not eat meat past 3 days, I don't care how good it looks or smells.   When I buy it, I freeze it or cook it the same night. 

It's the sugar that has been the hardest for me.  I have a huge sweet tooth, and we all know how cancer loves sugar......I am trying to switch to a bit of dark chocolate, but I get bored of that.

JoanDavies

I have been a very picky eater most of my life, but I forced myself to change after my BC dx, eating more veggies and fruits that I wouldn't touch before. Even then, though, it wasn't really enough. But I've been reading this book, "Health & Nutrition Secrets that Can Change Your Life" by Dr. Russell Blaylock, and it is scaring the crap out of me -- enough that I'm making additional changes to my eating habits, for nutrition and antioxidant purposes, like you say. The amount of food with toxic chemicals, additives and preservatives is astounding! Case in point... I love ice cream, it's my one weakness. But knowing that grocery store ice cream contains a toxin called carrageenan, I just stopped eating store-bought ice cream. I'm learning how to make my own so I don't have to give it up, but I'm not knowingly ingesting poison either. I get angry because it's the government and the medical industries letting perfectly good food become hazardous to our health. Mercury, fluoride, aluminum, pesticides... all in abundance, and we allow our bodies to be infiltrated by this crap. So, don't let them control you! You can decide what that $60 a week can buy that's the healthiest for you, without all the poisons and toxins the government allows and that doctors say is fine to eat. You know better. I feel happy about how I'm eating now, and I wish I knew then what I know now...

Fearless_One

Joan, I agree.   Always better to get to the root of our food and keep it as minimally processed as possible - and it usually tastes better, too.   Of course, one must consider time and money - that's life.   And I don't have the time to prepare everything from scratch or money to buy all organic groceries.  

I think if we increase our fruit and veggie intake and cut out the sweets and at least keep our dairy hormone free (for those of us that are ER+), it's a start.

JoanDavies

Fearless, I don't have a lot of time to cook either (not to mention that I'm not even a good cook). But I picked up some organic tomato sauce in a glass jar (had like only 3 ingredients in it), spinach pasta, and a small package of organic hamburger the other day. It was $14 total (choke), but I made 4 servings with it, so I had two lunch meals at work from it, as well as dinner. And it was so good! Tasted so fresh! Compared to eating in a restaurant (which actually takes more time than cooking at home, except you are just waiting on someone else to do it), the price is so worth it. Try to buy your foods in glass jars, not cans (the aluminum is toxic) or plastic (also toxic). Easier said than done, but all the little steps you make will eventually pay off in big ways. It's about control, and you have it! 

Moderators

This article from the main Breastcancer.org site's Lower Your Risk section includes the lists of the Dirty Dozen 12 most contaminated fruits and veggies, as well as the Clean 15 that are less likely to be contaminated.

Judith and the BCO team

Cyborg

Hi, Fearless_One. I began changing my diet by adding good foods, such as raw broccolli and raw cauliflower to my diet. I also added a lot of water. Then I let go of sugar when I was diagnosed. I also let go of meat and dairy too. I eat a lot of dry beans that are cooked. I combine legumes and rice to boost whole protein intake.The cooking of the dry beans is worth my time. I soak the beans over night and babysit/cook the beans the next day. There are ways to cook the beans faster on the internet. I am crazy about beans!!! And they are cheap.

CoolBreeze

It's hard to eat healthy, no doubt.

I like to make chicken salad and then I buy baby arugula and heirloom tomatoes (in the summer I get garden tomatoes).  I make my lunches for the week with baby arugula with a small scoop of chicken salad and a chopped tomato.  Sometimes I add other veggies.  It's not expensive, lasts a week and it's healthy.

It's easy to make, on Sunday you can just steam, grill or bake chicken breasts, cut them up into small pieces and add what you like. Celery, green onion, mayo for me.  Sometimes a bit of cayenne, sometimes almonds and grapes.  With the arugula (which I love) it makes a nice meal and you can do that for the week for 10 bucks. 

 For breakfast I have a greek yogurt and fruit. OMG I am so addicted to FAGE yogurt.  It's the best!    For a snack I have instant oatmeal, plain. I put a little salt on it, probably shouldn't but I like salt.   I can microwave that at work and I have a little fridge where I can put my stuff in.

My job is too busy to worry about snacks but almonds are healthy 

Dinner is my big problem because I've been so tired lately.  We eat takeout but I'm trying harder. I have a husband and 14 year old son so they like lots of meat, I would eat mostly veggies if I was alone.  Fortunately, now that it's barbecue season it's easier on me - my husband mans the grill and I just come up with sides.

If we are on chemos than it's important to eat high fiber so I try to maintain that.

And, I definitely would not give up alcohol as long as it's in very strict moderation.  Our lives are hard enough and why did we do all this treatment?  I like beer so my husband and I share a couple of beers on the weekend and unless my doctor tells me I can't, I intend to continue to do that.  No, I don't drink every day and I don't drink hard liquor.  (I can't drink wine, it gives me a migraine).  But, I consider beer as part of my therapy.