Hello everyone! We welcome you to be part of an incredible conversation with Ms. Miriam, a Triple Board Certified Functional Medicine Dietitian. Miriam is an expert in functional medicine, nutrition, and somatic modalities to support clients’ better digestion, higher energy levels, confidence, and vibrance. Moreover, she is a resilient breast cancer survivor who loves embracing life and living it to the fullest. Therefore, she is dedicated to advocating for others to adopt simple lifestyle changes for optimal well-being. Read through our insightful blog for tips and find out more.
Painted Pink is focused on educating women on breast health and connecting them to different programs to aid them. In this conversation, Miriam shares her insights on how our diet and basic lifestyle changes can help us stay on top of our health. Our expert has been in the health and wellness industry for over a decade and works as a Functional Medicine Dietitian. She supports people in covering underlying reasons why they are unwell and how nutrition can help them. Her breast cancer journey started five years ago when she was 31 years old after discovering a lump in her breast. However, that didn’t break her. Instead, she used it to become the person she is today.
Miriam childhood
Miriam is Jewish, who, at 13 years old, lost her father during the 9/11 attack. Unfortunately, her suffering didn’t stop months after her mother was diagnosed with breast cancer. Those two heartbreaking events left a huge scar on her, which led to stress, back pain, and migraines. However, she didn’t give up and used all of that suffering to become a better person. Using the philosophy she adopted when she was just a kid, “healing the world” guided her to the path of helping and guiding others in need. Inspired by food and its nutrition, she graduated as a professional nutritionist. Believing is the most vital aspect of an optimal life.
As Miriam said, we either do something or not at all. However, that shouldn’t be the case. The most important thing is to stay true to yourself and not force anything. So, let’s talk about the small changes that can make the biggest changes to our lives.
Miriam:
- The first thing we should bring to practice is eating regularly. Most of us tend to skip meals without realizing how stressful it can be for our nervous systems and our bodies. Additionally, eating regularly throughout the day supports a healthy metabolism. We shouldn’t forget that when we are dealing with cancer, we should work on lowering stress on our bodies. Therefore, we should eat regularly, approximately every 2-3 hours.
- In addition, try to consume lots of proteins for your lunch and dinner. So, as Miriam added, our palm becomes the protein, including chicken, tofu, turkey, fish, salmon, protein powders, and eggs (if you are vegan). Also, you can include 2-4 cups of non-starchy vegetables per meal for lunch and dinner. Also, try adding colored vegetables. Colored vegetables have more nutrients and antioxidants. They help prevent tumor formation and support our immune system.
- Remember, the food you make at home is always healthier. So try incorporating meals that are made at home into your diet. Moreover, you have control over the quality of ingredients you use. All you need is food and veggies on your plate, and knowing what flavors you love will be helpful.
When we are in the grocery store, it can be confusing when it comes to what products to pick. So, we asked our dear professional to share her thoughts on the toxins and pesticides that might be sprayed on the products.
Miriam:
Phosphates are bad for our bodies and immune systems. The Environment Working Group (EWG) publishes a list of the most contaminated foods, called the Dirty Dozen list of fruits and vegetables. The following have the highest traces of pesticides and should be purchased organic when possible:
- Strawberries
- Spinach
- Kale
- Collard
- Mustard Greens
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Bell and Hot peppers
- Cherries
- Blueberries
- Green Beans
Fortunately for us, there is a healthier and least contaminated product that we should look for on a budget. With that said, here is the list of 15 products with the lowest amount of pesticide residues, according to EWG’s analysis. If you are on a budget, you can enjoy these conventionally grown (non-organic) produce options:
- Avocados
- Sweet corn
- Pineapples
- Onions
- Papaya
- Sweet Peas
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Mushrooms
- Mangoes
- Watermelon
- Carrots
- Raspberry
The next question is: Since the immune system is related to gut health, what small changes can people make to improve gut health?
Miriam
The majority of the lymphatic system (part of our immune system) is highly dependent on the overall gut health. However, how can we know if we are facing such a problem? The good thing is that there are visible signs. Therefore, if you get sick often or have skin irritation, it can be a sign of gut health problems.
- Eating as many vegetables as possible is one of the best things for your gut health. Eating 40 different plants per week can boost the diversity and impact your gut microbiome’s health. You can include grains, nuts, rice, etc. However, if you have severe digestive issues, you may need personalized guidance, which might require a different approach.
We focus so much on food and training that we often talk about the small details that greatly impact our everyday lives. Likewise, what kind of changes can clothing, skin care products, etc., make for the betterment of our lives?
Miriam
- Miriam insists that the skin-deep products are highly valuable and impactive. However, we have to make sure to double-check the products that are being used to create them. Luckily, there are websites listing skin and hair care products where you can see the cleanliness ratings. Some products are not regulated, and they have no enforced guidelines. Therefore, toxins that go into our body through skin care products often bypass the liver and get stored in fat cells.
- When it comes to clothing, we should strive for naturally produced fibers and avoid synthetic or plastic. They negatively impact our body’s health and environment as well.
What about plastic bottles like Tupperware?
Miriam
Our functional medicine expert strongly suggests avoiding using plastic bottles. As she mentioned in her own story, when kept at high temperatures, the bottles release chemicals that can be extremely dangerous to our bodies. To solve this problem, she recommends using BPA-free bottles.
What about cookware or nonstick pans?
Miriam
Even if you have natural and safe-to-eat food, it can still be harmful if not cooked with proper cooking materials. Miriam suggests using stainless steel because other nonstick pans may break down and release toxins when exposed to high temperatures.
What could be done if you don’t have a water purifier?
Miriam
- Berkey water purifier products are excellent for limited access. They easily remove contaminants from your water. They have activated charcoal filters that are quite impactful. Moreover, there are shower filters that help remove residual toxins, odors, and impurities, thus enhancing the quality of skin and hair. Life straws are also a great tool if you do not have access to purifiers or filters.
Do you have anything you would want to say to people undergoing cancer treatment? Do you have any tips or recommendations on life after cancer?
Miriam
Mental health directly impacts our physical wealth; therefore, counseling is an integral part of cancer care. Having a mental health practitioner is very important. As our expert added, “It was a huge benefit for my mother, who was undergoing cancer treatment.” All the issues you find bothering you must be identified and discussed.
- Additionally, try to be grateful so you can shift your perspective and forget, at least for a moment, the seriousness of the problem.
- Another piece of advice I would like to give is on how our bodies are affected by stress. There are several breathing techniques that can help you feel calmer and relaxed if you are dealing with a high level of stress. All you need to do is pay attention to your breathing. Active breathwork activates your body. It can help bring up a lot of emotions and deal with stress. Also, breathing through the nose is a great technique that works wonders for the body.
Functional Foods for Breast Cancer?
Miriam
- Flax seeds. Consume 2 tablespoons of flax seeds daily. They can be used in yogurt, apple sauce, or salad. You can grind them and store them in the refrigerator, as they are heat-sensitive.
- Another functional food is green tea. It has been known to be very productive against breast cancer.
- The third is mushrooms. They are nutritious meals and help lower the risk of cancer. There are many varieties, but button mushrooms are the most common ones.
Lastly, start taking action now. You have to take control of everything and start honoring yourself. Small changes followed consistently are important. You should, therefore, begin by doing the things you feel drawn towards and repeating them over and over for a month. These small lifestyle changes can significantly affect your overall health and well-being.
Are you looking for more inspirational and informative articles? Read our blogs to gain more insight into health and wellness. Painted Pink is here for you! If you have any questions or want to reach out, feel free to get in touch!
Recent Comments