Sustainable Meals for Wellness

Ever wondered which foods can aid in post-cancer recovery while being sustainable and easy to integrate into daily meals? On this episode of Sylvr Tea, I, Sherry, share my personal journey of navigating post-breast cancer medication with a balanced diet. Having survived chemotherapy and radiation, my focus now is on foods that not only support my bone health and immune system but also fit into a busy lifestyle. From the refreshing crunch of lettuce to the protein-packed convenience of eggs, I'll break down why these staples are essential for anyone looking to enhance their diet thoughtfully and sustainably.

Discover the top five foods that I've found indispensable, starting with versatile lettuce—perfect for any meal or snack. Next, I'll dive into the myriad benefits of eggs, showcasing just how they can be a quick, nutritious option whether you're at home or on the go. I'll even share some of my favorite recipes and tips, like a delightful egg salad with a crunchy twist. Join me and learn how these foods can make a significant difference in your wellness journey, especially if you're seeking to support your body’s recovery and strength post-treatment.

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Transcript

Speaker 1: 0:00

Hi, my name is Sherry and welcome to my podcast, silver Tea, and this podcast is about the top five sustainable foods I eat. And the reason I want to talk about these foods and why I eat them is because they are an assistant for the medicine I take after surviving breast cancer and going through my chemo treatment and my radiation, and so these are some of the foods that I eat to help with assisting the medication, and I try to avoid certain foods because it can actually interfere with your body absorbing the medicine to work for you, with your body absorbing the medicine to work for you. So we should have a certain amount of dairy, a certain amount of fiber, certain amount of carbs in our body and we should really make sure we have protein and dairy in our in our diet. Because of our bones, because we are taking this medicine and this medicine is actually stopping us from making estrogen and we need estrogen to have healthy bones. So do you make sure you get your your dairy in there, you make sure you get your protein in there, because those things are great for healing the body and it's also great for your immune system, because we know that our immune systems are now jeopardized and weakened from this medication and even from taking the chemotherapy. So let me start with the first number five. Number five is lettuce.

Speaker 1: 1:38

Now I try to have lettuce or something in a line of vegetables every day. My mom always says to me eat something green every day. So I try. But I find lettuce easy in Versatile because I cut lettuce up, I put it in a little bowl or a bag or something and I stick it in the refrigerator and throughout the day I'll just reach in there and get some. I make a little bowl or a bag or something and I'll stick it in the refrigerator and throughout the day I'll just reach in there and get some. I make a little salad, I use it as a topping. I I do a lot of different, a lot of different things with salad. I sometimes I think about I can make a tuna salad, or I make an egg salad, or I make a chicken salad. The lettuce is already chopped up and ready to go in a refrigerator. So I really do like lettuce.

Speaker 1: 2:29

And lettuce is also a good carb for you too. It's a low, healthy carb that you can choose to have as a part of your low carb eating. Because there's so much of it. Let me tell you I eat about 30 carbs a day. I measure everything. Most of the time when I don't measure is when I don't want to know I'm being bad. So but most of the time I'm measuring, whatever measuring, weighing, counting and whatever measuring, weighing, counting whatever goes in my body. So, um, lettuce is number five. Number four. Number four is eggs.

Speaker 1: 3:14

I like eggs is because I think eggs are versatile, just like the lettuce, and they are. They're very good, easy, grab-and-go snacks. If you want to run out the door, you're looking for a quick meal or something, you can throw a little seasoning on there and just eat it, or you can scramble it, scramble it and put some cheese on it. Eggs is versatile. I really like eggs. You can slice it up and put it in your salad. I make about 10 eggs every five to seven days, or even longer, maybe five to eight days. I might make about 10 eggs because I eat about one to two eggs a day and I don't always just eat an egg, a boy or a day. Most of the time it's a boy. I don't scramble that much because sometimes I'm looking for the quick, easy meal.

Speaker 1: 4:16

Right now we in the middle of summer in Pennsylvania, and is it hot? So it's very hot right now. So I'm not looking to stand over a stove and cook and I just I can't see that, not right now, because I'm just so hot and then I just don't. Sometimes I just don't feel like eating. So I want something easy, I want something fast, and so eggs are there. So I'll grab an egg and I'll smash it up and make an egg salad. Sprinkle a little bit of onion and I like onions in my, my egg salad because I love the crunch I dice up those onions, chop those babies up and I will put them in my egg salad. Sprinkle a little seasoning, like some cumin, and just a little bit of salt, because you don't need a lot of salt with an egg. When you're making an egg salad, it's because it's the egg. The yolk is already kind of making it salty, so you don't really need that much salt. So I'll smash up an egg and I'll put it either on like a bed of lettuce or I'll just eat it by itself. It's wonderful.

Speaker 1: 5:24

Now I like to boil my eggs in my Instant Pot. I watched, I follow this YouTuber. I think it's tried and true. She showed me how to boil eggs, and in the instant pot. Let me tell you, when you crack that egg open, it's not even got a cracker, you just pop it and the whole shell was falling off, just like that. I use this technique that I. I will put her website down below I've. This was when did I? A couple, couple years, a year or so ago, when I saw her video on how to boil your eggs, because I boil you a bunch of eggs at one time and so I watched a video and I boil you about 10 eggs, 12 eggs. Sometimes my nephew is here eating on my eggs. Sometimes my nephew is here eating on my eggs because he discovered that he was telling me about an old home remedy Not a remedy, he was telling me about how you can boil your eggs with some baking soda or baking powder in there and it helps the shell come off the egg easy. But he discovered that my process is even better than that. I mean it just a whole anyway. I'm, as you can see, I'm fascinated with it. So so I like to boil my eggs in an instant pot and I put them in a refrigerator when they cooled off and and ready to go, and I'll just grab one and crack it open and I'll do whatever I do with it and and then enjoy a nice egg.

Speaker 1: 7:03

Number three nuts. I like nuts. Nuts are a nice healthy fat and I like nuts in my salad. I like nuts and yogurt. I like nuts as a snack. I usually weigh my nuts. I might do about one ounce or two ounces of nuts. I'll break it up and and do nuts mostly almonds, because I really do like almonds, so I'll I'll pop one or two almonds when I'm ready to grab something else we're not supposed to be eating. So this is one of the wonderful sustainable foods that I like eating.

Speaker 1: 7:41

It's also great for helping us fight against the cancer. Uh, so that's number number three. Number two number two is yogurt. I absolutely love, love, love. Now, protein is good for us, right? So we all know protein is good. Protein is good to help with healing our bodies, help with our immune system, so it also helps with our healthy bones. So, again, like I was telling you that we have to make sure that we have some dairy in our diets when we, after coming out of the cancer, the chemo, and being cancer-free and coming out of radiation, being cancer-free, you want to make sure you have something in your diet to help fight against that medicine that is not so good on your bones. So I I do like uh yogurt. I will buy a little small serving of yogurt. Uh, uh.

Speaker 1: 8:52

Faye is one of my favorite yogurts. I'll just buy it just plain, nothing in it, because I want to control my sugar. So I will buy just a plain, just plain, nothing in it, and I will mix it up again. I learned this from the same YouTube channel I learned how to make my boiled eggs from. I learned how to make yogurt in my instant pot and as well as I learned how to boil your eggs in my instant pot. I will put her her youtube channel below so you can go check her channel out, because she's fabulous. I absolutely I think she's great. So I will take my yogurt and I'll mix it in and I will let it incubate overnight for eight hours and then the morning I have a nice big thing of yogurt that will last me for maybe about a week, because if that, it may be less than that. As a matter of fact, I think I'm due for some yogurt right now. I got to go pick up some tomorrow, but I'll mix that yogurt up and when it's done in the morning, I'll put it in a nice bowl and I'll just dig in there and get my yogurt out and I'll put some granola in there.

Speaker 1: 10:10

Now you got to be careful what your granola is, because that's a part of your 30 grams of carbs for the day, so you want to make sure you watch it. You want to make right choices when you're talking about getting your carbs in for the day. You want the healthy carbs, you. So you don't want those empty carbs. After you eat you still feel empty. You want to go snack on something else, so you want to. I just put enough in there because I like to get that crunch like I like to have a little crunch in my yogurt. So I will put just a little bit of granola in there in my yogurt, with some blueberries, with some walnuts.

Speaker 1: 10:53

I like walnuts. I don't do almonds so much in my yogurt I mostly like walnuts. I'll chop them up a little bit because I don't want them too big trying to bite a big piece of walnut. So I'll chop up my walnuts and put it over in my yogurt and I will put it in the refrigerator for just a few minutes, so only just maybe about 10 minutes, because I like the oats from the granola to get heavy, from the wonderful yogurt, the dairy, the yogurts get nice and full of the I'm sorry the oats. The oats get nice and full of the yogurt. And it's so good, it's wonderful, it's like. I know everybody loves overnight oats Mostly everybody I do. My sister sister loves it. She just made some about three or four days ago. So overnight oats is delicious. So it kind of reminds you of the over overnight oats. So I'll put it in the refrigerator.

Speaker 1: 11:50

And another reason I I I like yogurt most of the time is in the morning. It's because when I take medicine I have to take medicine in the morning and it doesn't require taking it on the empty stomach, because you need something on your stomach, because it can irritate your stomach. So I usually like to have some yogurt on my stomach so I can take the medicine without having too much irritation. So I absolutely like yogurt for so many reasons. Yogurt can be a sour cream replacement. You can put it on your potatoes, you can mix it in your booger wheat it's very good. Or you can just eat it by itself. I usually, if I eat it by itself, I just put like a little hint of honey and mix it up and I'll just eat it by itself, just just so I can just get it down, get something down on my stomach to prepare for the for the medicine that I'm taking. So I absolutely love yogurt in the morning with for taking medicine. So it's, it's absolutely fabulous.

Speaker 1: 13:00

And so salmon. Salmon is number one on my list for the top five sustainable foods in my diet, foods in my diet. Salmon is excellent because of the omega-3s in salmon. The omega-3s help with hormonal balance. The salmon also helps with our immune system. It's good for our heart health. It's also again, I love this part that it fights estrogen. It's an anti-estrogen. It also helps with inflammation. It's an anti-inflammation. So what do I hear when I hear that? Less pain. So at the top of my list is salmon, number one sustainable foods that I eat. Number one is salmon In there and I have some blueberries in there and I have a balsamic vinaigrette. Oh, it'd be so good with some sprinkled onions Crunch. Hey, I love the crunch crunchy, I love the crunch. So I like salmon as my number one sustainable foods that I eat.

Speaker 1: 14:30

So please, if you would like to hear more, I ask you to please leave, like what you want to talk about, what you would like to hear about, and I would put some pictures of some of these things that I just talked about, as well as as a. You know, you'll see them over here, over there. I'll have them up for you to check out, and this was just today. I just grabbed the picture so I can share with you my salmon, my yogurt, my eggs, my, so I I will share that with you so you can see it. And and how I eat is I will eat about 15 ounces of protein a day, with about 30 grams, maybe a little bit more, of carbs a day, with a little butter, a little butter, a little bit of oil, with my, my meals to help with this feeling full. So that's how I eat and I and I and I would like to know how you're eating and I would like for you to share with me.

Speaker 1: 15:26

What do you want to hear? What do you want to talk about? Because my, my next podcast is going to be me talking to my son about our relationship and how it changed when I got diagnosed with cancer. So I want to talk. I want to talk to him about our relationship and I want to share that with you because it definitely has changed. So if you like what you hear, please hit that subscribe button below the like button and that bell notification button and it will let you know the next time I have a new podcast. So until then, ladies and gentlemen oh, you know what I'm getting ready to go without saying the most important thing. Wait, everybody already know it Early detection is the best detection. So get your annual mammograms done. If you're late, call and schedule that screening. If you already did it, put it on your calendar for the following year. So until next time, ladies, enjoy your cup of tea. And this is what is this tea? This is Earl Grey Lavender Earl Grey tea. Absolutely, love it. Until next time.