In the depths of winter, I finally learned that within me there lay an invincible summer.
A breakdown of the holiday foods I skip to protect my body (and the science behind why).
My favorite upgrades for classics like stuffing and cranberry sauce that actually fight inflammation.
Hey everybody!
I am so excited because we are heading straight into the holiday season. I know, I know, it’s the most wonderful time of the year, but for us that are navigating a cancer diagnosis or actively healing, it can honestly feel like the most overwhelming time of the year.
You walk into a party, and suddenly it feels like everything on the table is trying to undo all your hard work.
But here’s the thing, we don’t have to operate in fear. We operate in empowerment. We honor our bodies by choosing to nourish them, not just fill them.
So, let’s talk about the food. I’m going to share a guide on what to politely pass on this Christmas and, more importantly, what to pile onto your plate instead.
The No-Go List
My gosh, who among us doesn’t love a glazed ham, but once you know the science, you just can’t un-know it. Here is what I steer clear of to keep my body strong.
1. The Holiday Ham & Charcuterie Board
I hate to be the bearer of bad news, but processed meats like ham, bacon, and salami are often cured with nitrates and nitrites to preserve color.
When ingested, these compounds can convert into N-nitroso compounds in the gut, which damage the cells lining the bowel.
The Data: Research indicates that consuming just 50 grams of processed meat daily, about a few slices of ham, can increase the risk of colorectal cancer by approximately 18%. When your body is healing, skipping the charcuterie board is one of the most powerful choices you can make.
2. The Sugar Trap (Cookies, Pies, Glazes)
We’ve all heard sugar feeds cancer, but the mechanism is specific. High sugar intake, particularly sucrose and fructose, has been linked to the upregulation of an enzyme called 12-LOX (12-lipoxygenase).
The Data: Preclinical studies have shown that 12-LOX produces a metabolite called 12-HETE, which can signal cancer cells to spread (metastasize), particularly in breast cancer. This is not about empty calories. No, it’s about keeping those specific inflammatory signaling pathways turned off.
3. Alcohol
This is a tough one socially, I get it. But alcohol is metabolized into acetaldehyde, a toxic chemical that can damage DNA and prevent your cells from repairing that damage.
The Data: For women, alcohol can also raise estrogen levels, which acts as fuel for hormone-receptor-positive breast cancers. Studies suggest that even modest consumption, as little as one drink per day, can increase breast cancer risk by 10%. It also suppresses immune function, temporarily lowering your defenses when you need them most.
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The Yes, Please Swaps
Now for the fun part! Healing doesn't mean deprivation. It means upgrading your ingredients to ones that actually fight for you.
1. Swap Bread Stuffing for Quinoa & Wild Rice
Traditional stuffing is usually a refined carbohydrate bomb that spikes insulin. Instead, you can make a Quinoa and Wild Rice Stuffing with pecans and dried cranberries.
Why Make The Swap: Quinoa is a complete protein and high in fiber, which your gut bacteria ferment into butyrate, which is a compound that lowers inflammation in the colon. Even better? Pecans contain ellagitannins. When you eat them, your gut microbiome converts them into urolithins, compounds that are currently being studied for their ability to inhibit the growth of cancer cells.
2. Swap the Green Bean Casserole
Skip the canned cream of mushroom soup, which is often high in sodium and preservatives. Instead, use fresh green beans and make a creamy sauce using blended cashews and fresh sautéed mushrooms.
Why Make The Swap: Mushrooms, like cremini or shiitake, are rich in beta-glucans. These are polysaccharides that act as biological response modifiers, essentially waking up your immune system. They stimulate Natural Killer (NK) cells and macrophages, helping your body identify and clear out abnormal cells. Using fresh mushrooms turns a comfort dish into an immune-boosting protocol.
3. Swap Alcohol for The "Golden" Mocktail
Instead of wine, make a festive tonic using sparkling water, a squeeze of fresh lemon, and a shot of fresh turmeric and ginger juice.
Why Make The Swap: Turmeric contains curcumin, a potent anti-inflammatory that targets the NF-kB pathway, which is a master regulator of inflammation. However, curcumin is hard to absorb on its own. Always add a pinch of black pepper. The piperine in pepper can increase curcumin absorption by up to 2000%. Plus, the gingerols in ginger help settle the stomach and aid digestion after a big meal.
Friends, you can do this. You can enjoy the holidays and keep your body in a state of healing. Listen to that still, small voice inside you that knows what you need. You are the real deal, and I am so proud of you for showing up for yourself.
With heart,
Carli
Founder of The Cancer Crew
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