ducky doolittle || seeking joy + wellness while surviving cancer

My Epic Wellness Plan (A Work In Progress)

My goal is to heal and regulate my energy with food and behavior as much as possible. Here’s my working plan. I am sure I’ll adjust it along the way. You are welcome to give recommendations for good books or links, but on this topic, I prefer advice from fellow radical hysterectomy or cancer survivors. Thanks.

  • Breathe
  • Eat for energy
  • Get my vitamins via food rather than supplements
  • Walk for about 25 minutes a day
  • Weight train (learn how)
  • Stretch and do yoga
  • Sunshine 15-30 minutes a day
  • Seek good sleep
  • Create routine and ritual
  • Massage once a month

FOOD

  • eat 3 times a day
  • 2 fruits a day
  • 2 starchy vegetables or grains per day
  • pair carbs with healthy fats
  • 148g protein per day
  • record food to ensure I am balanced

Drinks: water, coconut water, green tea

Greens: kale*, bok choy, collards*, swiss chard, mustard greens, beet greens, spinach, broccoli rabe, escarole, dandelion

Vegetables: asparagus, broccoli, brussels sprouts, peppers*, celery*, spinach*, green beans*, carrots, cabbage, peas, corn, onion, tomatoes

Fruit: cantaloupe, raspberries, cherries*, strawberries*, pomegranates, pineapple, mango, grapefruit, peach*, oranges, banana, blueberries*, apples*, watermelon, pear, grapes*, kiwi, dried apricots, dried figs

Healthy Fats: real butter, avocado, yogurt,

Protein: fish, nuts, beef, chicken, eggs

Carbs & Starches: oats, brown rice, quinoa, millet, barley, kasha, lentils, potatoes*, sweet potatoes

Added Nutrition: bone broths, miso soup, flax seeds, chia seeds, soy sauce, ginger, raw cacao

Avoid: sugar, honey, molasses, maple syrup, corn syrup, fruit juices, agave, artificial sweeteners, processed foods, alcohol, fizzy drinks



3 thoughts on “My Epic Wellness Plan (A Work In Progress)”

  • If you like Cauliflower:
    https://www.medicalnewstoday.com/articles/318600.php

    “Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers.

    One cup (100 grams) of cauliflower has 2 grams of protein and 25 calories. It is also a great source of vitamins C and K and minerals like potassium, manganese, magnesium, phosphorus, calcium and iron (46).

    Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin. This is thought to have anticancer, antioxidant and anti-inflammatory properties (38, 47, 48).

    The glucosinolate content of cauliflower may drop significantly when it’s cooked. Therefore, cauliflower may be better eaten raw (48).

    However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after cauliflower is steamed or microwaved (49).

    Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels because of its capacity to bind bile acids. Steaming cauliflower increases this capacity (50).

    Cauliflower is a versatile vegetable that can be adapted to a variety of recipes. In many cases, it can be used as a substitute for starchy carbs.

    Protein Content: One cup of cauliflower weighs 100 grams and contains 2 grams of protein. Protein accounts for 19% of its calories.”

    xoxoxox- M

  • Not advice, since I got to keep my ovaries (hysterectomy consolation prize?) but, interestingly, ever since the surgery I’ve been a giant fan of coconut water, where I really didn’t like it before. Now, I have a half a cup to a cup over ice every night with my medicine. Maybe it’s the ritual of it, more than the coconut water itself, but I don’t feel as well when I go more than a day or two without it.

    As an almost-newly-minted yoga teacher, I’m saying yes, yes, yes! to yoga, including trying out different breathing and meditation practices.

    Love you!

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