We can all agree that Breast Cancer Awareness Month pretty successfully lives up to its name. With ribbons, “walks of awareness,” and the ubiquitous pinkness all around us, it’s safe to say that our awareness gets raised during the month of October. Now that our eyes are open and our consciousness has been engaged, just what can we actually do?

With the knowledge that 1 out of every 8 woman will be diagnosed with breast cancer at some point in her lifetime, we are all compelled to ask, “how can I reduce my risk?” Although we cannot control the environment at large, we can make choices about how and what we eat. With this in mind, here are some suggestions, from scientific literature, that have demonstrated a positive impact on reducing the risk of breast cancer for all women regardless of age or stage of maturation. Incorporating these simple steps is empowering, liberating, and gives all of us a sense of hope in the context of our potential risk.

General Dietary Guidelines

Choose organic when possible and available.

• Organochlorine compounds (OCC) have been implicated in the etiology of estrogen-related disorders due to their estrogenic potential.

Prioritize plant-based foods. 

• Phytonutrients such as indoles, sulforaphane glucosinolate, carotenoids, and isoflavones have demonstrated their potentials to lower the risk to cancer in general and to reduce the risk of breast cancer through various cellular and biological mechanisms.

Build your diet on 8-10 servings of vegetables and fruit daily.

• Start with at least 6-7 servings of vegetables a day.
• Try to include at least 1 serving from the cruciferous family of vegetables daily.
• Eat a bowl of salad once a day.
• Include a blended or juice “green drink” daily, or at least 5x week.
• Steam, stir-fry, bake, or roast the remainder of your daily vegetable intake.
• Warm up with a bowl of vegetable soup.
• Snack on raw or dehydrated vegetables with a healthy dip such as hummus or guacamole.
• Choose 2 servings of low glycemic fruits.
• Try to include pomegranate seeds or 1 ounce of unsweetened pomegranate juice several times a week.

Layer in 1 serving of legumes and unrefined whole grains

• Include ½ cup of legumes and ½ cup serving of high fiber whole grains.

Include raw nuts and seeds

• Consume 1-2 tablespoons of flax and chia seeds daily.
• For additional protein and fiber, add in 1-2 tablespoons raw hemp seeds.
• Munch on 2-3 Brazil nuts, 3-4 macadamia nuts, and 8-10 almonds or walnut halves.

Consume 35-45 grams of fiber daily.

• To ensure you reach this goal, include as suggested above — high fiber vegetables, legumes, unrefined whole grains, and raw seeds — in your daily menu.

Garnish your plate with protein.

• Choose from wild-caught fish, organic free whole eggs (if tolerated), organic free-range chicken or turkey, and organic free-range beef, bison, buffalo, or lamb.

Dress your food with healthy fats.

• Include wild-caught fatty fish and other sources of omega 3s such as walnuts and chia seeds.
• Avoid trans-fats and excessive saturated fats.
• Choose organic cold pressed olive oil, coconut oil, or avocado oil for salad dressings, medium temperature cooking and baking.
• Add avocado to your salad bowl.
• Add desiccated, unsweetened coconut to your blended drink.

Flavor your meals with fresh or dried herbs and spices.

Drink at least 10 glasses of alkaline water daily.

Drink 1-3 cups of organic green tea daily.

Ensure adequate vitamin D intake. Supplement to achieve a blood level of about 60 – 70 ug/dl.

Avoid all processed and refined grains, flour and sugar.

• Cancer is a sugar feeder. Refined grains and sugar raise insulin and insulin-like growth factor IGF-1 levels, which stimulate cancer cell growth.

Avoid all processed meat, fish, and dairy foods.

• Even 1 drink a day, such as ½ glass of wine, has been associated with an increased breast cancer risk.

Avoid or limit alcohol consumption.

• Even 1 drink a day, such as ½ glass of wine, has been associated with an increased breast cancer risk.

Other important Lifestyle Choices

• Ensure adequate sleep. 

  • Low levels of melatonin, the hormone secreted by the pineal gland and responsible for our sleep/wake cycles, has been associated with an increased risk of breast cancer.

• Incorporate aerobic exercise daily. 

• In addition, try to include yoga, Tai Chi or Qi Gong 1-2x week.

• Don’t sweat the small stuff.

  • Stress increases the production of cortisol, which results in an increased production of blood glucose. Unless aerobic movement is used to lower the blood sugar level, the increased level will trigger the production of insulin and IGF-1.

The goal of transforming our diets to reduce our potential risk to breast cancer should be incorporated in a way that is not only nutrient dense, but particularly flavorful to ensure compliance over time. Relative to these suggestions, I have provided a recipe as an example of how to blend these powerful ingredients into a delicious and nutritious meal that you can enjoy any time of the day. 

Warm Kale, Quinoa and Lentil Salad with Walnuts, Pomegranate and Chia Seeds

Ingredients

Process

• Rinse quinoa under running water for 3 minutes to remove bitter saponins.
• Combine water and broth in a pot and bring to boil.
• Add lentils, chopped onion, garlic, and jalapeno pepper to the boiling liquid.
• Reduce heat to medium, and cook, covered, for 10 minutes.
• In a separate bowl, mix the rinsed and drained quinoa with the cumin, curry powder, salt, pepper, cinnamon, coriander, cardamom, and cloves and add to the lentils.
• Return the heat to a boil.
• Reduce to medium temperature and cook, covered, for about 10 minutes or until the quinoa is tender.
• Add the kale to the pot and cook for an additional 10 minutes or until all ingredients are tender.
• Place in a bowl, allow to cool slightly and garnish with chia seeds, chopped walnuts and pomegranate seeds.

Bon Appétit!

(Original post on boomspot)

Let’s drill down into one of the planet’s richest, most colorful, and aromatic spices that at once conjures images of rituals, mysticism, and cuisine. We’re talking about what was once called “Indian saffron” — the long revered spice of turmeric. While that may have been the description most commonly associated with this eastern spice, there is a side to this root with profound health benefits that far too often remains unsung.

Turmeric has long been used as a powerful anti-inflammatory in both Chinese and Indian systems of medicine. Turmeric comes from the root of the Curcuma longa plant and is native to Indonesia and South India, where it has been harvested for more than 5,000 years. For centuries, turmeric has proven to be an important component of Ayurvedic pharmacopeia, the traditional Indian medical system.

Curcumin, the yellow or orange pigment that gives turmeric it’s distinct color, has been identified as the primary phytonutrient in turmeric responsible for the anti-inflammatory as well as antioxidant effect. In fact, numerous research studies have been conducted in a variety of health conditions including Inflammatory Bowel Disease (IBD), Rheumatoid Arthritis, Cystic Fibrosis, Cancer, Cardiovascular disease, and Alzheimer’s disease to determine the potential of curcumin to slow the disease processes of these chronic degenerative conditions.

One of the primary areas of research that I have reviewed the most with regards to the health benefits of turmeric is in the field of neurological disease. Turmeric has demonstrated the potential to increase the production of antioxidants in the brain, reduce the inflammatory response, and protect the myelin sheath from free radical damage. In addition, research has also verified turmeric’s potential to clear amyloid protein fragments as well as preventing their accumulation. The potential for turmeric to clear amyloid protein fragments occurs through the activation of important immune cells, commonly known as macrophages. Macrophages are part of the innate immune system. Macrophages are responsible for engulfing and destroying abnormal cells and suspected pathogens.

In addition to the potential health benefits already described, turmeric has also been shown to provide:

Anti-inflammatory protection

The anti-inflammatory potential is achieved through curcumin’s ability to block NF-kappa B, a primary cellular mediator of the inflammatory process. Unlike drugs, which are often associated with numerous side effects, as well as potential toxic effects, curcumin produces no toxicity, even in long-term use.

Antioxidant protection

As an antioxidant, curcumin neutralizes free radicals that have the potential to damage healthy cells, cellular DNA, and cell membranes.

Support Liver Function

Curumin has demonstrated the potential to support the detoxification of several environmental toxins and dietary carcinogens as well as increase the body’s production of two important enzymes that are central to the detoxification process.

To increase the potential health benefit of curcumin, research has shown that combining turmeric with other phytonutrient dense vegetables such as onion (rich in quercetin), and the cruciferous vegetables (abundant in isothiocyanates), may both prevent and inhibit the growth and metastasis (spread) of certain types of cancer cells including but not limited to both colon and prostate cancer.

This powerful nutrient offers hope to all of us as we mature and consider our vulnerability to common chronic degenerative diseases that seem to be increasing in number, in spite of our efforts to reduce our risk.

Easy Ways to Incorporate Turmeric into your Diet

• Beyond the familiar presence of turmeric in curry, it can be used to flavor many snacks or components of any meal.
• Add turmeric to a salad dressing
• Incorporate with organic mayonnaise to prepare egg salad or devilled eggs.
• Add to your favorite hummus or other bean dip recipe.
• Add turmeric to your next homemade pot of soup.
• Add turmeric with cinnamon to sautéed apples.

Taking these suggestions into account, I have created a recipe that combines all three suggested phytonutrients in a delicious stew to be enjoyed at any time of the day. As an additional option, you can transform this stew into a soup by adding vegetable broth and coconut milk, and pureeing the ingredients.

Curried Cauliflower and Chickpea Stew

Ingredients

2 tablespoons coconut oil (you can use olive oil if you prefer)

3 cloves of garlic, chopped

2 teaspoons (or more) curry powder

½ teaspoon ground cumin

1 teaspoon fresh ginger root, chopped

Salt, pepper to taste

1 medium yellow onion, chopped

1 medium head cauliflower, chopped into florets (about 2 lbs)

1 15-oz can organic chickpeas, drained and rinsed

1 15-oz can organic diced tomatoes

Process

• Heat the oil over medium heat in a thick-bottomed pot.
• Add the curry powder, cumin, and garlic and cook, stirring, for 1 minute.
• Add the chopped onion and cook till softened.
• Add the ginger, chickpeas (drained and rinsed), tomatoes (including the juice) and cauliflower florets.
• Season to taste with salt and pepper.
• Bring to a boil, then reduce to a simmer, cover and allow to cook for 15-18 minutes or until the cauliflower is tender.
• Remove from stove.
• Garnish with fresh cilantro and serve.

Curry Roasted Mixed Nuts 

Ingredients

1 cup raw organic almonds

1 cup raw organic walnuts

½ cup raw organic macadamia nuts

½ cup raw organic pumpkin seeds

½ cup desiccated unsweetened organic coconut

2 tablespoons raw honey

2 tablespoons organic butter, melted

5 teaspoons curry powder (or more to taste)

Himalayan salt, to taste

Process

• Preheat oven to 350° F
• Melt the butter and honey over medium heat. Stir in curry powder.
• Transfer the honey butter mix to a bowl and mix in nuts, coconut, pumpkin seeds, and salt. Toss gently to coat.
• Place nuts on a parchment paper lined baking sheet and bake in the oven for about 15 minutes.
• Remove nuts from oven, sprinkle the additional 2 teaspoons of curry powder and return to oven for about 5 minutes.
• Cool and serve.

Bon Appétit!

(Original post on boomspot)