HEALING AFTER CANCER

Resilience and Finding Joy in the Main Experience with Nikki Leigh McKean

Nikki Leigh McKean is a lover of life and is inspired by life's romance and serendipitous moments.

Creative Mindset Coach, Visionary, Lifestyle Photographer, Restaurateur and 2x Cancer Survivor. Creator of the ‘Let’s Radiate’ Project and NIKK MAGIC Creating Mindset Coaching.

She is witness to transformative change, and people’s ability to find fluidity and beauty even through life’s most difficult terrain. She is committed to growing and learning through her daily self-study that includes, yoga, meditation, mindset work, whole meals, self-care regimes and creative play.

She says that her greatest teachers are her two beautiful daughters Charlotte and Sofie, and the love of her life Victor. She requires her alone time and also cherishes her time spent with friends, family and strong nurturing communities built on love, trust and curiosity. She is listening and open to accept what is and learning to ask for what she needs in each moment.

Q:  What does Resilience mean to you?

A:  I believe that resilience means to have a deep desire of hope when despair is present, and trust I have choice and willingness for the desired outcome or a new opportunity to manifest. I create the story and I’m open to the universe. Flexibility and behaviour control our systems so a huge part of a healing journey is to start making choices that support overall well-being and health in the physical and emotional body.

Q:  What has been the main support in healing after Cancer?

A:  The biggest support to my healing after Cancer and forever moving forward is spiritual mind/body connection, healthy diet and understanding of importance of Nutrition, daily rituals such as iRest Yoga Nidra, meditation, and journaling.

Q:  Do you believe that making major lifestyles changes is important after Cancer?

A:  I believe that everyone needs to do what’s best for them in each and every moment. I believe that information/knowledge is empowering and for me that included making some major lifestyle changes after back to back cancer diagnosis. I would argue that it shouldn’t take a Cancer diagnosis to feel empowered to make lifestyle changes that help support your immune system to live a vibrant, healthy meaningful life but overall I do feel like major lifestyle changes need to be evaluated to understand if they are working for you or against you.

In the beginning it was overwhelming knowing which way to turn for help outside of the traditional medical system as there is an abundance of information - some helpful and some just makes things more confusing. My desire and willingness for change and vibrant living continues to be the driver for me and my studying. I continue to learn, stay open and lead with curiosity about what healing modalities will allow me to fuel my body, build a stronger immune system and be accountable for my own responsibility of my own preventative healthcare.

Q:  What is iRest Yoga Nidra and how has it helped you?

A:   iRest Yoga Nidra is based on ancient yogic teachings, but made accessible for modern day life. It is designed to bring the healing benefits of yogic and meditative practices to a wide variety of people. iRest can be practiced by anyone, regardless of whether you are a lifelong meditator or if you have never tried meditation before. iRest was developed by Richard Miller, PhD. Richard is a world-renowned spiritual teacher, author, yogic scholar, researcher and clinical psychologist, who has combined traditional yogic practice with Western psychology and neuroscience. He is committed to bringing the healing benefits of iRest to all segments of our population. Richard also founded the iRest Institute, an educational non-profit with the mission of helping people resolve their pain and suffering, and experience deep healing and peace.

I was introduced to iRest through Princess Margaret Hospital as I was having difficulty with my sleep and overall anxiety after I had cancer the first time.  I took an iRest course every Tuesday afternoon for 6weeks at ELLICSR: Health, Wellness & Cancer Survivorship Centre at PMH and the overall improvements to my sleep and anxiety was incredible.  After the course was done I researched into the program some more as I couldn't get over the immediate benefits I was having so I decided to sign up for the iRest Yoga Nidra Teacher Training with Molly Birkholm.  One of the sessions that I attended in 2017 was an intensive session exploring body intuition. I was able to make some very powerful self revelations during this time and was encouraged by Molly to “feel that” … hanging out in my body’s feelings through pure sensation. There is no doubt in my mind that the iRest program has changed my life and it has taught me important tools on how to deal with stress, anxiety, fear, chronic pain and how to live with a greater sense of peace and well-being through community.  I can't say enough about the iRest teachings... they truly are a gift which is also why I am so passionate about teaching and sharing them in the NIKKI MAGIC programs.

Q:  What does ‘Good Health’ or Vibrant Living mean to you?

Everyday I wake up and I ask myself the question… How do I make today beautiful? I believe that beauty is in the ordinary moments. The true connected nourishment of life is in everything we see, hear, smell, taste, touch - an entire experience of the totality of the daily human experience. I really love the ‘8 Steps to Good Health’ by: Swami Nirmalananda 

8 Steps to Good Health by: Swami Nirmalananda [3]

1. Regularity in daily living

2. Moderation in activities

3. Balance between physical and mental activity

4. Simple nourishing diet

5. Being in alignment with nature

6. Being in good company

7. Self-observation and analysis

8. Expanding the horizon of the mind beyond ‘I-mine’  

Q:  Do you have a daily Mantra?

A: Yes… I have many. However, the main ones are…

I am healthy, whole and complete just as I am.

Listen. Trust. Love. Inspired Action.

Everyday, sensing into the body through the practice of meditation or deep listening I ask myself. Is this a Whole Body YES or a Whole Body NO… and if it’s maybe, then it’s a NO until it’s a Whole Body YES. Let me say that one more time. Everyday, sensing into the body through the practice of meditation or deep listening I ask myself. Is this a Whole Body YES or a Whole Body NO… and if it’s maybe, then it’s a NO until it’s a Whole Body YES. Respecting the pure sensation of whole body YES is an art form, and in my experience once you begin to really honour, get honest with it - it gets honest with you. The ultimate surrender will catapult you into life’s flow.

Q: How big of a role does Nutrition play in your daily life and healing?

A: Nutrition plays one of the largest parts in my daily life and my motivation to continue healing with preventative healthcare. I connect with those people who inspire me the most and continue to learn and educate myself on how vital nutrition, plant-based organic eating and paying attention to where our food comes from. One of the biggest inspirations when it comes to nutrition and leading a vibrant life is Meghan Telpner. I first met Meghan while assisting a friend photographing her first book Undiet. I had admired Meghan from afar, but it was here that my great love, inspiration and desire to get into action in the kitchen was really planted. Over the years I have read her books, blogs, recipes and most recently participated in the Culinary Nutrition Program. Because this program is created to allow the student to learn through direct experience in the kitchen and by doing your own research papers by studying and pushing the envelope of understanding what information we are collecting is true or false through research bias it personally has had huge impact on how I am experiencing the world. There is no doubt in my mind that we have choice and that when we make responsible decisions with our health both mind/body we start to consume not only the right food, but a group of trusted community and a continued understanding that we are always learning how to improve our health and that what we consume matters.

Q:  Can you give us an example of what a day in the life looks like specifically when it comes to your favourite healing foods?

A:  Mmmmm… so many tasty things! It all starts with a balanced, healing, plant based organic diet with grounding foods that provide nourishment in the mind/body to help boost the immune system and specifically help control blood sugar levels and inflammation. All of the recipes are gluten free, dairy free, and refined sugar free. I limit myself to 1 cup of caffeine a day (no caffeine after 12pm) and no alcohol or fast food/trans fat/processed food. All ingredients are organic with sustainable/ethical meat sourcing and local farming (organic if/whenever) possible.

Since the body is made up of 70% water I start my day with 2 cups of warm water upon waking. Sometimes I add in a morning warm Elixr. Elixir’s are known for their medicinal healing properties and have many benefits to our health. Turmeric has amazing anti-inflammatory properties and curcumin is said to be the chemoprevention of cancer. [4] Cayenne pepper helps boost metabolism and aids in the detoxing process. I like to add a pinch of black pepper as it contains piperine, which is shown to increase absorption of turmeric. [5]

For breakfast I enjoy chia pudding w/ berries (see recipe below). I love making my own almond milk and making this recipe is so easy and chia is such a powerful source of polyunsaturated fatty acids: omega-3 and omega-6 and soluble dietary fiber. It also contains appreciable amount of proteins and phytochemicals. The high nutritional value of chia is the reason why it is used in preventative healthcare by several diseases such as obesity, hypertension, cardiovascular diseases and cancer. [6]

For lunch I love healing soups and sometimes I will add a piece of fish. I love making a Turmeric Cauliflower Soup as it helps with inflammation. Cruciferous kin such as cauliflower, kale, brussel sprouts, broccoli, bok choy, and turnips are very high in anticancer phytochemicals. One of the properties, indole-3-carbinol (I3C) nearly doubles how quickly the liver can break down estrogen in the body. [7]

I continue to hydrate my body with warm filtered water all day - aiming to drink 8-10cups of water a day.

In the afternoon I have an afternoon shake or freshly pressed juice - one of my favourite juices is Ginger Carrot.

For dinner I’ll heat up a Coconut Red Lentil Dahl that I made from Sunday meal prepping or if I didn’t have fish for lunch I’ll enjoy one of my favourite meals, poached salmon with sautéed spinach or any dark, leafy green vegetables (spinach, kale, swiss char, collard, mustard, turnip) or cruciferous vegetables (broccoli, cauliflower, brussels sprouts, arugula, kale, cabbage). Dietary fats are a healthy part of our everyday diet and Salmon is rich in Omega-3, which is important for brain development and overall function. Researchers think that fatty fish like salmon have compounds that trip a series of cellular reactions leading to the release of ceramide, which could be a key factor in cell metabolism and it may tell cancer cells when it’s time to stop functioning. [8]

I typically end my evening with a peppermint or herbal tea and make a conscious effort to have a 12-14hr window of fasting overnight so my digestive body can rest. When our body is not busy digesting food, it can focus its energy on eliminating toxins and healing allowing for cellular repair and optimizing detoxification.

Q: What has been the most empowering experience overall?

A: Wow, there are many ‘aha’ moments. I believe the most empowering experience overall in my healing after cancer has been most definitely my love and dedicated practice to meditation and yoga nidra and my true understanding for finding time and space for all things that nourish my soul. And the best way to nourish my soul is to nourishing my body with healing foods through continued understanding that what we put in our body matters. A lot. Being in the Academy of Culinary Nutrition has been one of the biggest learning curves of my experience and I am forever grateful for Meghan and her team. It has challenged the way I think, the way I learn and broken through old belief systems that no longer serve me. What I love most about Meghan is that she is authentic in her own personal healing experience, honest and not afraid to have an uncomfortable conversation, radiantly living by example, absolutely a leader in vibrant health, and my biggest cheerleader to living an awesome empowered life. 

Q:  Best advice you ever received?

A:  If someone asks you to do something FUN, do it. Life isn’t meant to be so serious and we owe it to ourselves to have more fun and keep curious.

“I have no special talent. I am only passionately curious.”

- Albert Einstein

RECIPES INSPIRATION

CHIA PUDDING w/ BERRIES

CHIA PUDDING
Ingredients:
1 1⁄2 cups of nut milk (recipe below)
4 tbsp of chia seeds
1⁄4 cup strawberries
1⁄4 cup blueberry
2-3 tbsp of nut or seed butter (optional) pinch of Ceylon cinnamon

Instructions:

1. Add 1 1⁄2 cups nut milk to 500ml mason jar (or glass jar of choice)

2. Add chia seeds.

3. Whisk with a fork and leave in fridge overnight.

4. Top with fresh strawberries, blueberries, nut butter, cinnamon enjoy!

NUT MILK
Ingredients:
1-cup raw almonds (soak overnight or 1-2hours in hot water) 5 cups filtered water
1 pinch of salt
1 tsp vanilla extract (optional)
2 whole medjool dates, pitted (optional)

Instructions:

1. Drain and rinse the soaked almonds.

2. Add your soaked almonds, water, salt, and any additional add-ins (optional) to a high-speed

   blender and blend until creamy and smooth. Keep it running for at least 1-2 minutes so you

   get the most out of your almonds.

3. Strain using a nut milk bag and squeeze until all of the liquid is extracted. Discard pulp, or

   save for adding to baked goods such as crackers.

4. Transfer milk to a glass jar or covered bottle and refrigerate. Will keep for up to 4-5 days,

   though best when fresh. Shake well before drinking, as it tends to separate.

GINGER CARROT JUICE 

Prep Time: 3mins Cook Time: 25mins Serves: 2

Ingredients:

2 crisp organic apples, quartered 3 carrots, scrubbed
1 stick celery
1 inch piece of fresh ginger

3⁄4 cup filtered water
1⁄2 fresh juiced lemon or 1 whole lime

Instructions:

1. In a juicer, juice apples, carrots, celery, and piece of ginger.

2. Dilute the juice with the water and stir in the fresh lemon or lime.

Benefits: Starting the day with raw foods gives you stamina and energy to cope with the stress and strains of the day. Carrots are a good tonic for the brain, rich in vitamin A and calcium. Because of the warming properties of the ginger it helps clear the lungs, improve circulation and help the breath move more freely.

REFERENCES

[1] Wark, Chris. Chris Beat Cancer: A Comprehensive Plan for Healing Naturally. HAY HOUSE UK LTD, 2021.

[2] Anand, Preetha et al. “Cancer is a preventable disease that requires major lifestyle changes.” Pharmaceutical research vol. 25,9 (2008): 2097-116. doi:10.1007/s11095-008-9661-9

[3] Nirmalananda, Swami, Dr. Yogic Management of Cancer.Yoga Publications Trust, 2009. Print

[4] Cheng, A L et al. “Phase I clinical trial of curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions.” Anticancer research vol. 21,4B (2001): 2895-900.

[5] Shoba, G et al. “Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers.” Planta medica vol.

[6] Marcinek, Katarzyna, and Zbigniew Krejpcio. “Chia seeds (Salvia hispanica): health promoting properties and therapeutic applications – a review.” Roczniki Panstwowego Zakladu Higieny vol. 68,2 (2017): 123-129.

[7] Katz, Rebecca, Mat Edelson, and Leo Gong. The Cancer-fighting Kitchen: Nourishing, Big-flavor Recipes for Cancer Treatment and Recovery . Berkeley: Ten Speed, 2017. Print.

[8] Reynolds, C Patrick et al. “Ceramide synthesis and metabolism as a target for cancer therapy.” Cancer letters vol. 206,2 (2004):