October is Breast Cancer Awareness Month and we’ve created a gallery of breast cancer fighting foods that may help to reduce your risk. Though not one single food or diet can completely reduce your risk, The American Cancer Society estimates that 38% of all breast cancers could be avoided with healthy lifestyle changes, that include eating a plant based diet. Now this doesn’t mean becoming vegetarian or vegan overnight, though it will require rethinking a steady intake of burgers and fries and a sedentary lifestyle. The first steps towards reducing your risk are to:
-increase your servings of fresh fruits and veggies – 3 of veggies and 2 of fruit is recommended each day. Eat whole foods or smoothies so that you get the fiber. Soups and stews are great ways to get the veggies in too. And fruits make naturally sweet desserts to satisfy a sweet tooth.
-reduce or eliminate alcohol consumption. Any alcohol in take has been shown to increase the risk of developing cancer. If you do decide to drink, we suggest a drinking on celebrations only, and not every day.
-reduce your intake of red meat, which includes pork, lamb, and goat as well as beef, and of all processed meats. And yes, this does include bacon, ham and sausage.
-maintain a healthy weight. This includes watching portion sizes when you eat, and exercising 30 minutes a day. Exercise includes everyday activities like walking, so park further away from the store, walk an extra block from the subway, do your housework with more gusto or walk while you talk on the phone. It all adds up
From here on it’s all about learning how to make the most of all the amazing foods that are good for you and there’s a lot to choose from. None of it makes dull eating – berries, stone fruits, walnuts, cruciferous vegetables, red and orange veggies including tomatoes, dark leafy greens, lean proteins like chicken or turkey, or omega 3 rich salmon. Giving you ideas to turn all this into delicious meals that you will truly enjoy is what we’re here for, so let’s get cooking!