A Month of Simple, Evidence-Based Tips to Support Your Well-Being

Inspired by research presented by Dr. Urvi Shah from Memorial Sloan Kettering

January often brings a desire for a fresh start; cleaner eating, fewer processed foods, and small habits that help us feel better.

To support you, HealthTree has created a four-week series of gentle nutrition suggestions based on evidence shared by Dr. Urvi Shah.

This is not a diet or a strict plan. It is a collection of simple plant-forward ideas you can explore at your own pace, always with guidance from your medical team. Please always talk to your doctor before making any dietary changes, especially during treatment.

What to Expect This Month

Each week features:

• A simple nutrition theme inspired by research
• Short, easy tips for adding more plant foods to your regular diet
• Printable tools (bingo cards, trackers, and recipe prompts)
• Links to HealthTree resources for deeper learning
• A community space to share photos, meals, and recipes

Our goal is to make nutrition feel supportive, gentle, and accessible, never overwhelming.

Week 1: Add More Colors, Starting January 5th 

Explore more plant foods throughout the week. Even one new fruit, vegetable, herb, or spice counts, yes, even a sprinkle of cinnamon!

Download your bingo card here

Share Your Meals & Recipes

We’d love to feature your ideas!

✔ Upload a photo of your meal
✔ Or send a simple recipe (2–5 ingredients is perfect)
✔ Tell us why you liked it

Your submissions may appear on:

• Our Myeloma social media channels
• A community recipe book at the end of the month
• Future patient education resources

Submit your photos or recipes to: socialmedia@healthtree.org

Week 2: Fiber for Strength

This week focuses on gently adding fiber to support strength and overall well-being. Fiber plays an important role in supporting a healthy gut microbiome, promoting regular digestion, helping stabilize blood sugar, and reducing inflammation. You don’t need to make big changes to see benefits; small, consistent additions can make a difference. Adding just one fiber-rich food per day, such as oats, beans, lentils, chia or flax seeds, fruits with skin, or softly cooked vegetables, is a simple place to start. If your digestion is sensitive, go slowly, drink extra water, and choose cooked or soluble fiber foods, which are often easier to tolerate. As always, nutrition is personal, and it’s important to talk with your doctor or care team before making dietary changes.

Download Nutri Cheat Sheet

Week 3: The Anti-Inflammatory Power Plate

In Week 3, we focus on gently building an anti-inflammatory, plant-centered plate inspired by nutrition research shared by Dr. Urvi Shah. This approach highlights how combining simple plant foods may help support gut health, reduce inflammation, and promote overall well-being for people living with myeloma.

This week is not about strict rules or big changes. It’s about small, flexible adjustments that can fit into your routine. Dr. Urvi’s research emphasizes a pattern that includes vegetables, whole grains, beans, healthy fats, and plant-based spices, foods that work together to nourish the microbiome and support the body.

You might start by choosing one meal per day to gently “upgrade,” such as:

• Adding beans or lentils to a soup or salad
• Including more colorful vegetables
• Choosing whole grains like oats or brown rice when tolerated
• Using healthy fats like avocado, nuts, or seeds in small amounts
• Seasoning meals with spices like turmeric, cinnamon, ginger, oregano, or parsley

If digestion is sensitive, cooked foods, softer textures, and smaller portions may feel more comfortable.

This week is about listening to your body and moving at your own pace. Everyone’s needs are different, especially during treatment.

Week 4: The Final Push

You’ve reached the final week of our January nutrition series. This week is about bringing everything together; colorful plant foods, gentle sources of fiber, and anti-inflammatory ingredients inspired by the research shared by Dr. Urvi Shah. Small, thoughtful additions can create a balanced, supportive plate.

We would love to see what has worked for you. Share a meal, smoothie, snack, soup, or simple recipe that felt nourishing during this month.

You can email your photo and recipe to socialmedia@healthtree.org or post it on social media using #HTNutrition so we can celebrate and inspire one another. Let’s continue building a space filled with nourishment, connection, and hope.

Explore More Nutrition Resources

Find videos, articles, and detailed guidance from HealthTree 

What Should I Eat If I Have Multiple Myeloma? Click here to read article

What is a gut microbiome? Click here to watch video

What is a whole food plant based diet? Click here to watch video

Can diet cure myeloma? Click here to watch video

What dietary supplements should myeloma patients consider asking their doctor about taking? Click here to watch video

Together We Care. Together We Cure.

Thank you for being part of a community that lifts, learns, and grows together.
Your participation helps build a supportive space where nutrition becomes empowering, not stressful.