My Journey: From Cancer Diagnosis to Nutrition Expertise

Several years ago, my world was turned upside down with a cancer diagnosis. The challenge was overwhelming, but it also became the catalyst for profound change. I often share my story because, after facing cancer, I realized that the foundations of my health needed a drastic overhaul. Driven by a desire to heal and thrive, I returned to school to study nutrition and that decision transformed my life.

Today, my passion is to share my journey, knowledge, and expertise with you. I believe that food is powerful: It fuels, repairs, and, when chosen wisely, can be one of our very best tools for energy, disease prevention, and lifelong wellness.

The Foundations: Eating More Real Food, Less Processed

One of the first and most vital changes I made was shifting from processed and ultra-processed foods to real, whole foods. Processed foods typically lack nutrients and are often high in added sugars, unhealthy fats, and artificial ingredients. In contrast, whole foods like fruits, vegetables, lean proteins, nuts, and whole grains supply the nutrients your body craves for optimal energy, immune function, and cellular repair.

Key Benefits of Real Foods:

• Dense in vitamins, minerals, and antioxidants

• Promote stable energy and better mood

• Support healthy weight and metabolism

• Lower risk of chronic diseases, including cancer, diabetes, and heart disease

Protein: The Star Nutrient for Repair, Energy, and Weight Management

Protein is critical for rebuilding tissues, maintaining muscle mass, and supporting immune health—especially after illness. High-protein diets have been shown to enhance satiety (helping you feel fuller longer), aid fat loss while preserving muscle, and stabilize energy.

Top Protein Sources:

• Lean poultry (chicken, turkey)

• Fish and seafood (salmon, sardines, tuna)

• Eggs

• Dairy (Greek yogurt, cottage cheese)

• Legumes (beans, lentils)

• Nuts and seeds

• Plant-based proteins (tofu, tempeh, quinoa)

For optimal results, include protein at every meal, aim for a palm-sized serving or about 20–30g per meal, or as advised by your healthcare provider.

Superfoods: Nutrient Powerhouses to Prioritize

“Superfoods” are foods with exceptionally high concentrations of vitamins, minerals, and phytonutrients. Regularly including these can give your nutrition and health a powerful boost.

Must-have Superfoods:

• Leafy greens (spinach, kale, Swiss chard): High in vitamins A, C, K, and minerals like iron and magnesium

• Berries (blueberries, raspberries, strawberries): Antioxidant-rich and supportive of brain and heart health

• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts): Support detoxification and are linked with cancer prevention

• Fatty fish (salmon, mackerel): Rich in anti-inflammatory omega-3s

• Nuts and seeds (chia, walnuts, flaxseeds): Excellent for fiber and healthy fats

• Legumes (beans, lentils): Provide plant protein and fiber

• Sweet potatoes and colorful veggies: Offer beta-carotene and other antioxidants

Choosing Better Fruits and Veggies: The Power of Color

Eat a “rainbow” daily! Each color in fruits and vegetables offers unique phytonutrients:

• Red (tomatoes, bell peppers): Lycopene for heart health

• Orange/Yellow (carrots, squash): Carotenoids for vision and immunity

• Green (broccoli, kale): Chlorophyll for detox and cancer protection

• Blue/Purple (blueberries, eggplant): Anthocyanins for brain health

• White (onion, garlic): Allicin for immune support

Balanced Meals: What Are They and Why Do They Matter?

A balanced meal combines different nutrient sources for steady energy, satiety, and wellness. The formula:

• Lean Protein (chicken, beans, tofu)

• Healthy Fats (avocado, olive oil, nuts)

• Fiber-rich Carbs (whole grains, sweet potatoes, fruits, veggies)

• Plenty of Colorful Vegetables

Balanced eating stabilizes blood sugar, supports healthy weight, and ensures your body receives everything it needs for repair and prevention.

Cruciferous Veggies: The Cancer Prevention Powerhouse

Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, arugula) contain glucosinolates, which help the body detoxify and fight cancer-causing compounds. Numerous studies highlight their role in cancer prevention, particularly for breast, prostate, and colon cancers.

Smart Nutrition for Energy & Weight Management

Tips for Lasting Energy and Healthy Weight:

• Don’t skip breakfast include protein and fiber

• Snack smart: nuts, Greek yogurt, fruit and nut butter

• Pair carbs with protein or fat to avoid spikes and crashes

• Hydrate regularly! Water is underrated for energy and appetite control

• Limit added sugars and refined carbs

My Gift: The Simple Balanced Diet Program

To support your journey, I’m sharing my “Simple Balanced Diet” program packed with easy recipes, meal plans, and science-backed nutrition tips. Enjoy reclaiming your energy, balance, and wellness with practical guidance you can trust.

Important Note

This blog is for informational purposes and does not constitute medical advice. Please consult your healthcare provider before making significant changes to your diet, especially if you have health conditions or are recovering from illness.

Thank you for joining me on this journey, your wellness is worth the effort. If I can do it, so can you!

Xo,

Clarita, Founder of Claridad

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