Nutrition & Self Care | Healing Chapter By Chapter
What I eat, how I care for myself & why it matters
Nutrition & Self Care
After a breast cancer diagnosis and DIEP flap reconstruction, I became intentional about everything I put in and on my body. This is what I do — shared with love, not as medical advice.
⚕️ Disclaimer: I am not a doctor or nutritionist. Everything here is based on my own personal research and what works for me. Always consult your physician or healthcare provider before starting any supplement or changing your diet — especially during or after cancer treatment.
I am 51 years old and was diagnosed with breast cancer at 39. That diagnosis changed everything about how I approach what I put in and on my body. I follow an intentional anti-inflammatory diet — focusing on whole foods, clean ingredients, and nutrients that support healing and longevity. I have done extensive research and the resources I rely on are listed below. Always consult your doctor before making any changes to your diet or supplement routine.
A sample of what I eat — Monday through Friday
🔗 Product names below are hyperlinked — click any item to shop on Amazon.
Morning After intermittent fasting🥤 Green Shake — celery, carrots, broccoli, broccoli sprouts, half a cup of fruit, ginger, beets, dandelion greens (I grow my own!). This shake makes about 60 ounces and I split it into two servings.
Breakfast Mon – Fri🌾 Oatmeal Bowl —
oatmeal topped with
chia seeds,
walnuts, and fresh blueberries.
Anti-inflammatory, fiber-rich, and keeps me full all morning. The blueberries add antioxidants and natural sweetness — no sugar needed.
Lunch🐟 Sardines & Veggies —
sardines with
Simple Mills crackers and a big serving of fresh vegetables.
Sardines are one of the cleanest, most omega-3 rich proteins available — low in mercury and incredibly nourishing.
Night🌙 Nighttime routine —
Melatonin (also studied for anticancer properties — see resources below) and
Magnesium dissolved in water before bed.
Magnesium changed my sleep quality completely — most people are deficient without knowing it.
Travel✈️ On the road — when I can’t get my greens in I use a
clean no-sugar travel shake
so I never miss my daily nutrition no matter where I am. My homemade green shake is always first choice — this is my backup.
🥤 My Daily Shake Supplements
These go into my green shake every single morning. Each one has a specific purpose — fighting inflammation, supporting detox, and giving my body what it needs to heal and thrive.
🌱
Flaxseed
Rich in lignans and omega-3 fatty acids, flaxseed is one of the most studied foods for breast cancer prevention and hormone balance. I add it to my shake every morning without fail.
💛 Ground is best — your body absorbs it better than whole seeds.
Called the “miracle tree” for good reason — moringa is packed with antioxidants, iron, and anti-inflammatory compounds. It goes into my shake every day and gives me a natural energy boost without caffeine.
Curcumin in turmeric is one of the most powerful natural anti-inflammatories known. I use it daily in my shake — it’s been a cornerstone of my post-cancer nutrition strategy.
💛 Pair with black pepper to increase absorption significantly.
Broccoli sprouts contain sulforaphane — one of the most researched compounds for cancer prevention. I actually grow my own broccoli sprouts at home, but I also keep this powder for my daily shake.
💛 I grow my own too — they’re easier than you think!
A blue-green algae that is one of the most nutrient-dense foods on the planet. Protein, B vitamins, iron, and powerful antioxidants — it’s been in my shake for years and I will never skip it.
These are the supplements I take every day — each one chosen intentionally based on research, my own body, and guidance from doctors I trust. Always check with your physician before adding supplements.
🧂
Baja Gold Mineral Salt
I add this to my water every day to get essential trace minerals. Based on Gary Brecka’s hydration protocol — the idea is that pure water alone can actually flush minerals from your body. This puts them back in.
Coenzyme Q10 supports cellular energy production and is a powerful antioxidant. Especially important for anyone who has undergone chemotherapy, as chemo can deplete CoQ10 levels significantly.
A cornerstone of immune support and collagen production — which matters especially after reconstruction surgery. I take it daily and have for years. Essential for healing and antioxidant protection.
B-12 is essential for energy, brain function, and nerve health. Many people — especially those who have been through cancer treatment — are deficient without knowing it. I take this daily.
An adaptogen that helps your body manage stress and cortisol levels. After everything my body has been through, keeping stress hormones in check feels important. I take it daily and notice a real difference in how I feel.
Gut health is everything — especially after surgery and antibiotics. This is the probiotic I trust. Clean ingredients, multiple strains, and it actually works. My gut health is a daily priority.
When I’m traveling and can’t get my greens in, this is what I use. No sugar, clean ingredients, and it keeps my daily nutrition on track no matter where I am. I never travel without it.
💛 This is for travel only — my homemade green shake is always my first choice.
I take melatonin nightly for sleep — but research also suggests melatonin has powerful anticancer properties, particularly for hormone-receptor positive breast cancer.
🔬 Research note: Studies suggest melatonin may have anticancer effects by regulating circadian rhythm and reducing oxidative stress. View study →
Magnesium is essential for sleep, muscle relaxation, and nerve function. I dissolve it in water before bed every night. Most people are deficient in magnesium and don’t know it — it changed my sleep quality dramatically.
These are the clean food staples I keep in my kitchen. Every item is chosen intentionally — no junk, no mystery ingredients, nothing I wouldn’t feel good putting in my body.
☕
Clean Coffee
Not all coffee is created equal — many brands are loaded with mold and pesticides. I switched to a clean, low-acid coffee and I will never go back. The taste and how I feel after drinking it is completely different.
Paper filters can leach chemicals into your coffee. A reusable gold filter keeps your coffee clean and pure — and it’s better for the environment too. A small but meaningful swap.
One of the best foods for brain health and inflammation. Walnuts are high in omega-3s, antioxidants, and have been studied specifically for breast cancer prevention. I eat a handful every single day.
Clean, whole grain oats are a staple in my anti-inflammatory diet. High in fiber, keeps blood sugar stable, and incredibly satisfying. I eat this most mornings with chia seeds and walnuts.
Tiny but mighty — chia seeds are loaded with omega-3s, fiber, and protein. I add them to my oatmeal and shakes daily. They expand in liquid and keep you full for hours.
One of the cleanest, most nutrient-dense proteins you can eat. High in omega-3s, calcium, and vitamin D — and because they’re small fish they’re low in mercury. I eat these regularly for lunch.
💛 Don’t knock it till you try it — they are actually delicious!
Clean ingredient crackers made with almond flour — no seed oils, no artificial anything. These are my go-to with sardines or avocado. If you’re cleaning up your pantry this is a great swap for regular crackers.
I check every product on the EWG Skin Deep database before I use it. After breast cancer I became very intentional about what goes ON my body — not just in it. These are the clean products I use and trust.
💧
Moisturizer
Clean, non-toxic moisturizer that actually works. I check everything on EWG first — no parabens, no fragrance, no endocrine disruptors. Your skin absorbs what you put on it.
Vitamin C serum brightens skin and supports collagen production — which matters especially after surgery. I use this daily in my morning routine for glow and protection.
Most mouthwashes are full of alcohol and artificial dyes. I switched to a clean formula — no alcohol, no harsh chemicals, and it actually keeps my mouth healthy without disrupting my oral microbiome.
Conventional deodorants contain aluminum and other chemicals that absorb directly through your underarm skin — which is close to breast tissue. Switching to a clean deodorant was one of the first changes I made after diagnosis.
A simple loofah bag that holds your bar soap and creates a gentle lather. No plastic puffs that harbor bacteria — just a clean, natural option that works perfectly.
Clean, gentle bathroom wipes — especially helpful during recovery when getting in and out of the shower was difficult. I keep these on hand as a practical daily staple.
Moisturizing lotion without hormone-disrupting ingredients. After reconstruction your skin needs extra hydration — I was very careful about what I used during healing.
Gentle, clean face wash that doesn’t strip your skin. No sulfates, no artificial fragrance. My skin has never been clearer since switching to clean skincare across the board.
The Ordinary makes clean, effective skincare at an affordable price. This eye serum targets puffiness and dark circles — I use it every morning and evening. Great ingredients, no fuss.
Fluoride-free, clean toothpaste without artificial sweeteners or harsh chemicals. Oral health is connected to overall health — I take it seriously and choose what I put in my mouth carefully.
After everything my hair went through, I switched to a clean shampoo without sulfates, parabens, or silicones. It lathers differently at first but your hair adjusts — and the long-term difference is real.
I wear Mineral Fusion almost exclusively — it’s one of the cleanest makeup brands available and EWG verified. You can look beautiful without putting harmful ingredients on your face.
✨
Mineral Fusion Foundation
Clean, buildable coverage without heavy chemicals. EWG verified and free of parabens, synthetic fragrance, and harsh preservatives. This is my daily foundation.
Gives a beautiful natural flush and glow without toxic ingredients. I’ve tried many clean blushes and this is the one I keep coming back to — the pigment is perfect.
Rich, pigmented eye shadow without heavy metals or synthetic dyes. These actually stay on and look beautiful — proof that clean makeup doesn’t mean sacrificing performance.
We eat our lipstick — literally. Conventional lipsticks can contain lead and heavy metals. Mineral Fusion’s lipstick is clean, hydrating, and comes in beautiful shades.
Well People is another brand I trust completely — EWG verified and beautifully formulated. This lip gloss gives a gorgeous shine without any of the junk found in conventional glosses.
Olive & June is my go-to for clean nail polish — free of the toxic chemicals found in conventional polish. Beautiful color, long lasting, and I feel good about what’s on my nails.
💅
Olive & June Nail Polish
Clean nail polish free of formaldehyde, toluene, and other harmful chemicals found in conventional polish. Beautiful colors that last — and I don’t have to worry about what I’m absorbing through my nails.
Everything you need for a clean at-home manicure in one kit. Includes the polish, top coat, base coat, and their signature cap — which makes applying polish so much easier. A great gift too.
These are the sources I turn to when I’m researching nutrition, cancer prevention, and clean living. I share them because they have genuinely shaped how I eat and care for myself — always read critically and discuss with your doctor.
