Simple Eating Habits Can Reduce Cancer Risk
Decreasing our risk for breast cancer nutritionally is simple – or it can be.
Getting back to the basics of whole food eating is our best guide. Start simple, and when you’re grocery shopping, spend more time on the aisles that are on the outside of the store. That’s where you’ll find more whole food groups like lean meats, fish, vegetables and fruits.
Another vital food group you need in your diet is healthy fats. You can find them in a variety of spots around the store, and they are vital macronutrients that your body and brain need to secure ammunition to stay healthy and combat disease.
Healthy fats include high quality olive, coconut, grapeseed and walnut oils. You can also find nuts and seeds such as pumpkin, sunflower, flax, chia and hemp in the middle of the store, and all of these healthy fats should be added to your diet, if they are not already in there.
Naturally, you’ll want to avoid processed foods. They contain preservatives and artificially colorings, as well as additives that increase their shelf life, but do not provide any nutrition. Make sure you know the “Dirty Dozen” and “Clean 15.” These groups of fruits and vegetables can pose a threat to what you ingest. Safe food is good food.
You don’t need to worry about whether or not all the vegetables and fruits you consume are organic, but there are some more delicate varieties that are more susceptible to the products used to kill bugs. Being aware of these food groups and choosing more thoughtfully ensures your body will not face the work of breaking down chemicals and toxins.
There’s a handy acronym that can help you avoid inflammation-causing foods and get you into the daily practice of eating more vital foods. It’s also fun to say: GBOMBS. What does it mean?
It’s simple: Greens, berries, onions, mushrooms, beans and seeds. They add up to GBOMBS, and if you work them into your shopping and diet, you’ll get more nutrient-dense foods, ones that can help prevent cancer, slow aging and extend life.
Super-Food-Packed Protein Bar
Makes 18 bars – keep frozen
- 1 cup no-sugar-added almond butter
- 1 cup organic coconut flakes
- ½ cup hemp seeds
- 3 tablespoons organic butter (salted or unsalted)
- 2 scoops of vanilla protein powder (Garden of Life is what I use)
- 1 ounce raw local honey
- 1½ teaspoons vanilla
- ½ cup 70-percent dark chocolate chips
Note: You can grind a 70 percent chocolate bar of your liking for this step. “Endangered Species” brand makes great options.
Melt the almond butter and the butter together.
- In a large mixing bowl combine the other ingredients, except the chocolate chips.
- Add in the melted ingredients.
- Add the chocolate chips last.
- Place parchment paper in a 9-inch by 12-inch pan, then dump in the ingredients and press down.
- Freeze for 1 hour minimum – when cutting your bars – you will want to thaw slightly before cutting.
Benefits of the Bars
Almonds: Almonds are the only nut that helps to alkalinize an overly acidic body pH. They are considered a healthy fat. They are a great source of vitamin E and are rich in manganese, magnesium and riboflavin.
Coconut flakes: Excellent source of lauric acid and is considered a healthy fat as well. Also contains iron, phosphorus and zinc.
Dark chocolate: Contains flavonoids that help reduce free radicals and phenols that counter plaque and lower blood pressure. Also release feel-good endorphins.
Raw honey: A natural sugar source. Contains polyphenols which are powerful antioxidants that help fight diseases.
Hemp seeds: Contain calcium and iron and a good source of phosphorus, magnesium, zinc, copper, and manganese. Hemp seeds also have protein, fats and carbs – wonderful for energy and satiety.
Organic grass-fed butter: Butter from grass-fed cows is higher in omega-3 fatty acids and vitamin K.
Protein powder: When considering protein powders choose products with ingredients you can read – those that are the simplest made and have a trusted reputation.