Monday, October 24, 2016

Top 10 Breast Cancer Fighting Foods

Mutated cells develop in the body on a regular basis.  If this growth continues unchecked, cancer will develop.  A healthy body often kills these cells off before they become anything serious.

Having the right nutrients and phytochemicals (from vegetables, fruits, seeds, nuts, legumes and grains) in the body can ensure that the body defends against these mutated cells and prevent a cancer from growing and spreading.  These same nutrients can prevent cancer recurrence.

This is not a far-fetched claim.  There is indisputable proof that in populations with higher intake of certain types of foods and nutrients, there is less cancer (and other diseases too).  There is also some pretty strong science showing how actual foods prevent the growth and spread of cancer in general, and more specifically breast cancer.

Here is my top 10 list of foods that fight breast cancer.  
If you want more details and facts about a few more cancer fighting foods, check out the free, live online seminar happening Tuesday, 10/25/16 at 11:00 AM Pacific Time (no sales, just useful info).

1.    Flaxseeds

2.    Broccoli Sprouts

3.    Cruciferous Vegetables (bok choy, broccoli, kale, cauliflower, brussels sprouts, etc.)

4.    Mushrooms

5.    Soybeans

6.    Garlic & the Allium Family

7.    Green Tea

8.    Grapes

9.    Apples

10. Berries

BONUS:  Citrus!

Soy is a controversial one...I will talk more about the reason it's controversial, and why I recommend eating it in some forms and not others.  
ALSO - did you know that there maybe a virus that causes breast cancer? Bovine Leukemia Virus is found in 100% of farms with over 500 cows.  The virus causes cancer in bovines, and there is preliminary evidence connecting it to human breast cancer too.  It is most likely transmitted via unpasteurized milk and undercooked beef.  Of course, I recommend following a whole foods plant based diet, which eliminates these foods.  If you do continue to consume dairy and beef, please take precautions and cook your meat thoroughly!

Feel free to contact me with questions anytime.  And, comment below if you have anything to add!

Thursday, October 20, 2016

Junk Food Rehab's Guide to Meal Planning

"If you fail to plan, you plan to fail."  So true, even when it comes to eating healthy.  In my classes, I hear time and again that people know they need to plan ahead more when it comes to food.  Just last night, one woman shared that she often ends up eating fast food because it is so much faster than planning meals and cooking.

It's a common refrain.  "I don't have time to cook!"  And, I understand.  Our schedules are overbooked as it is.  Who has time for planning, shopping and cooking every meal of the day, 7 days a week?

Well, I have a few tips that will allow you to have your plan and time too!  Think it's not possible?   Check out these steps to success, and get your FREE copy of a Junk Food Rehab weekly meal plan full of plant based whole foods!
  1. Don't fall into the trap of thinking you have to cook a new fabulous meal every day!  Every time you make a meal, make double.  These planned leftovers can feed you and your family for at least one or 2 more tomorrow's lunch and the next day's too!
  2. Go restaurant style.  Do a bit of prep for the week all at once.  For example, if you eat salads throughout the week, there are a few foods you can clean and cut ahead of time, even though you might not want to assemble the might get soggy.  You can wash and cut tomatoes, cucumbers, carrots, bell peppers, onions and most other non-leafy veggies you'll eat.  Store each in it's own container or baggie.  Pre-portion dressing into small containers.  Then assemble the salad when you're ready to eat, or the night before.  Restaurants keep containers of some cut veggies, certain cooked items, sauces, etc. ready to go.  The same ingredients can be used to make tacos one day, Mexicali Salad the next, and Southwestern Soup on the 3rd day.  Many of the same ingredients, assembled in slightly different ways  means variety with less prep work.
  3. Batch it.  Spend a couple of hours once per week prepping 2 or more meals for the week.  Doing all of the chopping, cooking and cleaning at once saves you time and energy.  Then portion out servings for your lunches or dinners for the coming week.  Having these foods already to go ensures that you will eat healthy.  Make the healthy choice the easiest choice!
  4. Organize your fridge or pantry.  One strategy I've used to make it easier for my family to take their lunch to work and school is to arrange the fridge in a way that helps them make quick choices.  I stack up containers of food for my husband's lunches (and sometimes breakfast) and put his name and meal/day on each with a mini post-it.   I place fruit options in one fridge drawer, veggies in another.  Then there is a snack bin in the pantry.  Each person could even have his/her own bin... Everyone knows:  take 1 fruit, take 1 veg and a whatever main "dish" has their name on it!  The first time you do this, it might take 10-15 minutes to organize.  But after that, it's just a matter of putting groceries away according to the plan.
I've already done some of the work for you by creating this whole foods plant based one week meal plan.  Pick a recipe or two that looks good to you, and try it!   Use the planned leftovers for the next day's lunch & enjoy.  Or, cook everything on one day and eat for the whole week.  Instead of spending 15-60 minutes every day thinking about what you'll eat, sitting in the drive through line, etc.  You pool all of that time into one part of one day & get it all done for the week.  It'll be smooth sailing all week with this strategy!  Go ahead and give it a try.  And,'ll get faster the more you do it!

Come on over and let me know when you've tried one of these strategies.
I love to hear your feedback by email or at

Top 5 Ways to Reduce Breast Cancer Risk

 In October, we hear all about Breast Cancer "Awareness," mammograms, treatments, etc.  I would like to turn your attention to PREVENTION!  There are things we can do in our daily lives that significantly reduce our risk of developing cancer in the first place.

Every day, our body is fighting oxidative stress, mutated cells and cancer formation.  If you are treating yourself right everyday, you can prevent these from turning into a diagnosable cancer.  Start with these top 5 ways.  Then check out my next blog post where I will outline specific foods known to fight breast cancer.  

1.    Achieve and maintain a healthy weight or body fat percent.
Women at normal weight are less likely to develop breast cancer.  This is especially true for post-menopausal women.  Post menopause, when the ovaries no longer make estrogen, the only source of estrogen is fat tissue.  It contains the enzyme aromatase that converts adrenal hormones into estrogen.  Estrogen promotes breast cancer cell growth, and the more fat tissue there is, the more potential for estrogen production there is.

2.    Drink alcohol in moderation or not at all.
Consuming just 3 alcoholic drinks per week increases your risk by 15%, and each additional drink increases your risk 10% more.  Research has shown time and again that drinking alcohol increases a woman’s risk for breast cancer, particularly hormone receptor positive breast cancer.

3.   Be active throughout each day.
Dozens of research studies have shown that exercising daily reduces breast cancer risk by 30-40%.  A daily walk, or more vigorous exercise, can play a key role in lowering estrogen levels., thereby reducing risk.

4.    Consume a variety of fruits and vegetables every day.
Fruits and vegetables, such as broccoli, garlic and berries, contain potent phytochemicals that serve to prevent the initiation of cancer, DNA damage, cancer cell growth, and creation of a blood supply for a tumor.

New disease fighting and antioxidant phytochemicals  are discovered each year.  These potent compounds found in plant based foods provide your body with the arsenal of tools necessary for healing the damage that can occur each day.  Your body cannot make these on its own, and they are only found in fruits, vegetables, legumes, whole grains, nuts and seeds.

5.   Breastfeed your babies.
For individuals in the child-bearing stage of life, choosing to breast feed your babies significantly lowers your risk of developing breast cancer.  The longer you breastfeed, the better as it also lowers your lifetime estrogen exposure.

I hope this information helps you feel empowered to take control of your health.  Start doing something now!  Pick a tip from above and decide what you can improve upon in the coming week.  Move into action and take control of your health destiny!  You are totally worth it.