-Broccoli

-Beans 

-Cinnamon

-Nuts 

-Olive Oil 

-Turmeric

-Onion 

-Garlic

-Mushroom

eating well it's really going to help you prevent cancer and/or prevent that recurrence so we're gonna kind of hone in on that and jump into that but I just love to kind of give that overview because there's no perfect eating plan right there's no perfect one food so it is about moderation and variety and so I'm going to kind of challenge you with a bunch of new things in that direction that your body is like a car some of us have some really nice cars and you've washed it up real nice and right vacuum the inside and put good gas in it and it drives for you it's great so your body's like that what are you putting in your body do you know what you're putting in your body if you're putting good gas in your car and washing it and keeping it clean and healthy think about your body that way too you really want to put what you put in your body is going to keep your immune system strong so you want it to be the best of the best and I also like to say to a lot of my clients the 80/20 rule so 80% of your food is gonna be that that awesome healthy building your immune system type food and then 20% yeah that's that's your that's your birthday cake right that's your treat when you're when your child's graduating from high school so 80/20 think about it that way nobody's perfect and we're always trying to build a better food plan when you see me we will establish small obtainable goals each time you come because I know that everybody's food and nutrition changes depending on their lifestyle and what they're doing in that season based on the American Institute of cancer research which if you are taking notes a ICR dot org is a great resource you can get some crazy information out there right but dot org are some very good websites and a ICR is a very good one and they are one of the world's leading authorities and diet and nutrition a lot

of oncology dietitians you know I 
specialize in oncology a lot of us go there for some up-to-date information and their bottom line with their nutrition message is surround your nutrition plan around a Mediterranean plant-based diet so if that's gonna be one of my take homes tonight write it down and I love it surround your food plan fill your house your refrigerator with Mediterranean style plant-based foods and we're gonna get into more detail there but that's kind of that take-home message now if anybody wants to go to Italy to learn about that Mediterranean diet I will volunteer and go with you I will be the first one to sign up I've been before with my husband it's fabulous so let's talk about some particular eating tips to help prevent breast cancer number one think whole food okay the more or let me let me say this when a food is in its whole state and it hasn't been processed and put in

A bag and smushed up and dried up you're gonna get more nutrition out of it so think whole food and the other thing particularly with breast cancer prevention is to think low-fat you absolutely want to decrease your animal fat okay because that fat and hormones they go hand-in-hand so we want to reduce that animal fat as much as possible another thing that you want to do is keep your blood Sugar's within a normal limit that is very important particularly in breast cancer prevention now there's a bunch of new research coming out so heads up if we do some other other evenings of these talks andnI'm a part of them we we might even havenmore information but there's a lot of new information coming out about night fasting and short-term fasting dr. Valter Longo dr. Longo and in fact I saw him in a recent cancer nutrition conference and he was fabulous so 

there's a lot of new information coming out about that because what it's dealing with is number one decreasing inflammation which is a big deal when we're talking about preventing cancer following that anti-inflammatory decreased inflammation diet but the other thing is that it helps control the blood sugars and the insulin levels and something called IGF insulin growth factor so stay tuned on that there's a lot of information about this short-term fasting coming out some of my clients even when we're meeting they're experimenting with short-term little fasts they look very different than what you might think of oh I don't eat for three weeks and then I you know and then I drink water it's it's nothing like that it's a lot of very new up-to-date research coming out with that another thing is don't eat one big meal okay make sure you're eating multiple times a day that doesn't mean you have to be eating all day long but it's really not good for your body t just one meal okay that's kind of too much for your body to take in I'm a huge huge educator with gut health because a lot of your immune system begins in the gut and so sometimes if you haven't eaten anything and then you overeat in one meal that's not real good for your gut so make sure that you're not eating just one big meal another tip for prevention is to eat colorful foods and I know I see a lot of my clients out there and what's one of the things 

I say in cancer wellness eat from the you got it you got it eat from the rainbow so if you think about your reds and your oranges and your yellows I mean I'm I'm not getting I love food I'm a foodie and I'm a I'm all about it I'm not gonna say you know red gives you your quercetin and green gives you this and this but I like to talk about that because each color brings a different phytonutrient a different antioxidant to the table so even if you thought about okay let me think about my day right individually just think about your day have you had any red today have you had anything yellow today have you eaten anything green today so think about your day I like to use this little chart in my house with my three boys and it's a rainbow and you check it off you check it off if you eat a red food that day or an orange or a purple and then you get a little treat not not a food treat it's usually stickers I have three little boys but that is something as simple as that to do in a workplace right or with your family or with your girlfriend's on a nap you know you put the little rainbow and everybody kind of checks it off so even just encouraging that the people around you to eat well that little rainbow idea is a really good idea adding color to the food eating from the rainbow a good cancer prevention tip is seven to nine fruits and vegetables a day I hesitated by saying that because the old recommendation was five a day I don't know if you follow USDA forever and ever and ever it was five a day but the new recommendation for prevention is seven to nine veggies and fruits a day and I

say veggies first because we're heavy on the veggies for cancer prevention more so than the fruit because the fruit can raise those blood sugars so seven to nine a day and the serving size is a half a cup so if you did that math that ends up to be about four to five cups a day so a salad a day will keep the doctors away because you can get your pita three cups right there and you can get all your rainbow colors right there so salads are great for you another thing to do for prevention is to read your food labels of all those packaged foods and those packaged meals because sugar is hidden there's a lot of sugar out there and when you read the food labels and you're aware of what you're eating right like you're feeding your car you're giving a good gasoline then you're more aware of what's going in it dies and high fructose corn syrup and soybean oil those are kind of your your big inflammation type processed foods and additives so let's be real careful with that and just be a good food label detective create a healthy food zone that's a wonderful way for prevention because you're not tempted all the time with the cookies that are sitting there or or that the sweet treats but create that healthy food zone within your your home and your work environment or your your gym environment wherever you you frequent try to think about creating a healthy food zone for that for that in that environment another thing is take small steps I would never make somebody u-haul their whole entire nutrition plan in fact I don't even like the word diet right its lifestyle changes it's overtime and that's what we do a cancer wellness whether you're meeting with me or one of

our other facilitators we're teaching wellness habits how do you build your immune system how do you decrease stress how do you exercise safely so creating those small obtainable steps especially with your nutrition is a big deal a small step or a small goal might be to eat some more fish fish is an anti-inflammatory food it has omega-3 fatty acids in it they are very very popular a lot of research on them and maybe you're not a big fish eater but you might commit to you okay I'm going to eat it once a week or twice a week another small goal might be let's see I wrote some down maybe you're gonna add more beans to your day you're weak so you'll be cutting down some of the animal foods and then adding in some more plant-based proteins or maybe another one is you're going to eat that salad a day so simple little obtainable goals that you can work on and if you kind of have that healthy zone of people around you share it have that accountability with them another thing for prevention is to stay hydrated and I don't mean with alcohol there is a lot of research out there on alcohol and breast cancer and the bottom line is that you well let's put it this way the

World Health Organization says cancer risk in 2014 this is what they said regarding breast cancer no alcohol is safe okay now since then a lot of studies have been done and what they have found is you can have one glass of wine or one cocktail a couple times a week safely but you do need to know that it can potentially raise your risk if you're drinking more than that then you absolutely are raising your risk more and what I tell my clients is first of all talk to your doctor about your risk factors right and secondly let's see why you're drinking and how much you're drinking because a lot of times you could just switch it to a non-alcoholic drink like a fun green tea drink or pomegranate drink sometimes it's because it's stressful right oh I need that glass of wine after my day of work so maybe it's just changing your routine to adding a little exercise at that time slot if you do feel comfortable though drinking a little alcohol remember it's not the alcohol that it's the problem it's it's a couple factors well first of all the alcohol does increase the estrogen so that can be one of the factors however the other factor is that usually alcohol makes you eat the wrong foods right so whereas you might have had a little more willpower or felt more comfortable with the meal now all of a sudden you might have some extra treats

so then that could be an issue and then the other thing is that doesn't you don't sleep well and sleeping is really important for keeping your body healthy so there are some factors there the final thing we'll have two final things is to eat your slow-release carbohydrates so that's lower glycemic index foods that's the brown ones the brown grains are much better for you than the white ones I'm sure most of you know that but those white starchy foods immediately turn to sugar okay which is going to cause a lot of inflammation so we really really encourage brown brown grains and nowadays is so fun the grains out there your quinoa which is actually a seed and different Barley's and oats you don't have to stick to just rice and bread anymore I mean those those are old-school right now the ancient greens are in so when you come to our cooking classes you will absolutely see our chefs get they get crazy and they get fun and they get exciting with all the different ancient grains out there because you do get B vitamins from some of those grains which is energy so that's good the final thing is make sure you are up to date and checking your vitamin D there's a lot of research on vitamin D and cancer prevention and so make sure that you talk to your doctor about getting that blood test that is a big deal a lot of people that will come to me will kind of go over their blood panel 

make sure that some of their nutrition related labs are appropriate and if they're not then they go back to their to their oncologist and they'll talk about them as well there so one more thing everybody okay is everybody hungry because I get hungry talking about nutrition at this timeslot if I had one take-home I was I was preparing for this and I was like okay so you know I know people are gonna ask about kale because that's way in right now and you know soy should we do soy should we do soy so we're gonna talk about that in a minute research is always changing in nutrition I mean I go to sleep and I wake up and it has changed so feel free to ask questions of course the latest with soy is that yes you apps it's a gray area you absolutely do need to be careful with it because there's a lot of fakes out there okay that's soy protein that fake stuff that's in lots of your powdery drinks and your granola bars and your cereals all those kind of processed

foods that is causing problems because we don't know what kind lecithin Xin it and what kind of plant estrogen is in it now your whole soy food little bits of it if it's a whole soy food like organic tofu or organic it and a MAME you can eat it in small amounts where the research kind of gets grey is that it shows a lot of benefits to prevent breast cancer when you are an eating soy pre-puberty so a long time ago for all of us right so if we have children and they're eating a little edamame here or a little bit of tofu here that is showing prevention but where has where it changes where the gray area changes is that when we've started it later in life it's not showing as many of the benefits so we can be like any other food a healthy a healthy alternative to a high-fat animal product absolutely but I don't want you switching everything to a soy food or in the same token never ever ever enjoying just a little bit of edamame with the family okay it is always changing it is herbs and flows where we get a lot of that research from is the China Study and they've studied the Asian population and they studied they didn't have as much breast cancer but when you've really looked into the study they have been eating whole foods soy all their life right before puberty they also drink a ton of green tea the matcha green tea which has more

 EC GEC EGCG excuse me and that's the plant chemical that we're really driving for that helps prevent cancer and they also be a lot of mushrooms so it wasn't just you know hey let's put a little soy protein powder in my smoothie it was their lifestyle so that's why I really encourage and when people see me we talk about lifestyle changes and setting small obtainable goals so your take home foods you ready for this if you're writing down some notes think gee bombs these are your healthy cancer prevention breast cancer prevention foods a lot of my ladies already know these because we go over these in my office G bombs your G's your greens your B is your bear raise your Oh is your onion and garlic family that Corleone family there's some brand new research that just came out on garlic here's the thing with garlic if your whole family eats it then it doesn't matter if anybody's breath smells because it is that healthy for us so I just make all five of us in my family eat it or all my girlfriend's eat

garlic and our hummus and then it doesn't matter so that is your Oh your onion and garlic family and is your mushrooms your other B are your beans so that's a plant-based protein for you and your s are your spices your spices and herbs with tumeric being one of the top ones one of the top anti-inflammatory spices that we have out there