Help Reduce Your Cancer Risk by Eating Healthy
Cancer prevention can come from a wide range of lifestyle changes. One place to start is with food.
Since obesity can increase risk for some cancers – including breast cancer – you can cut the chances of facing some cancers with these tips. The recipes below are also good tools to use in the fight against breast cancer. Enjoy what you eat, but at the same time, you can defend yourself against risk.
Dietary tips to decrease your breast cancer risk include:
- Eat a plant-based diet, with plenty of high-fiber foods, including berries, whole grains and leafy greens.
- Increase consumption of fruits and vegetables while aiming to decrease carbohydrate consumption and naturally find ways to exercise regularly.
G-Bombs Can Help
Sometimes phonetic reminders can make a difference. The “G-Bomb” is an easy one to remember, and it’s fun to say, but it’ll help you remember the healthiest anti-cancer foods. G-Bomb stands for:
- G = Greens
- B = Beans
- O = Onions
- M = Mushrooms
- B = Berries (and pomegranates)
- S = Seeds
Peanut Chicken Lettuce Boats
- 6 chicken thighs, cooked and cut in pieces
- 1 bottle Annie Chun’s Asian peanut sauce or alternative brand
- ⅓ to ½ cup PB2 regular flavor, with water for desired thickness
- 2 cloves garlic minced
- 1 tablespoon coconut oil
- 1 bunch green onions sliced
- 1 pint alfalfa sprouts
- 1 head romaine lettuce, washed and separated into leaves
- 1 cup chopped dry-roasted peanuts
- Salt/pepper to taste
Note: PB2 is a dried peanut butter substitute you can find it in many stores. It reduces sugar, fat and other ingredients found in almost all prepared peanut butter products.
- Sauté minced garlic in coconut oil until transparent. Add chicken and warm through.
- Pour in one bottle of Annie Chun’s peanut sauce and stir. For more peanut flavor, add PB2 to the sauce and stir. Add water or PB2 depending on desired consistency. Sauce should be thicker and stick to the chicken.
- Let chicken simmer on low while preparing the ingredients for the boats.
- Slice green onions and put in a serving dish, then rinse alfalfa sprouts and place in the bowl.
- Place peanuts in a sealable back and crush with a rolling pin, then place in a serving bowl. Wash romaine lettuce and pat dry, keeping the leaves intact.
- To make the boats, place a spoonful of chicken in the lettuce leave, top with sprouts, onions and peanuts.
Chia Seed Pudding
- 2 cups unsweetened coconut/almond milk
- ½ cup chia seeds
- 1-2 teaspoons vanilla extract
- 1 tablespoon organic raw honey
- ½ teaspoon cinnamon per serving (optional)
Note: You can substitute Swerve for the honey, in part or totally, to reduce carbs.
- Mix milk, vanilla and honey/Swerve for 1-2 minutes until smooth.
- Add in chia seeds to mixture and place in refrigerator. Stir contents every 15 minutes to help thicken consistently.
- Chill for at least four hours or overnight.
Optional: add berries and/or nuts.
Nutrition: 129 calories/serving (one cup); carbs: 12 g; fiber: 8 g; sugar: 2 g; fat: 9 g. Nutrition facts input from myfitnesspal.com
Recipe adapted from Wellness Mama.