RACHEL BELLER’S 10 NUTRITION COMMANDMENTS TO PERK UP YOUR BREAST HEALTH
From Beller Nutrition’s PowerPerks Program
The best thing we can do for ourselves to help not just fight breast cancer, but to survive and thrive, is to eat RIGHT!!! No single food or diet can prevent or cure cancer, but the right nutrition can power your immune system and make you feel better, and it doesn’t have to be overly complicated or expensive. In fact, it can be summed up in these 10 Commandments…
Stay Fit. When the time is right for you, try to achieve a healthy weight. According to research, excess body fat increases inflammation, estrogen production, and insulin in the body —which have been associated with cancer and it’s recurrence. Don’t stress over your weight, just take it one day at a time and start incorporating these commandments.
Fiber Up. Try to eat 30-35 grams of natural fiber per day. Most Americans get barely half that. Start slowly, with a fiber-rich breakfast (aim for 10 grams) and when you’re ready to advance, fiber up your lunches, dinners and snacks.
Veg Out. Eating a variety of vegetables creates a healthier diet and a happier menu. Seek out powerfoods, such as broccoli sprouts, watercress, dandelion greens, and top of the line cruciferous and pre-biotic rich veg.
Go Pro. A plant based diet that emphasizes vegan proteins is considered best of the best (beans, legumes, sprouted organic tofu, and watermelon seeds)! If you opt to eat animal proteins, stick to organic, unprocessed sources just 2-3 times a week.
Get An Oil Change. Some fats are good for you — ESSENTIAL, in fact. Just 1-2 servings of healthy oils (olive, walnut, and avocado), nuts, cashew cream or tahini at lunch and dinner will help enhance your absorption of cancer-fighting nutrients.
Rethink That Drink. Research is revealing that as little as one alcoholic beverage per day can negatively affect breast health. Don’t despair—create mocktails with healing spices, and herbs.
Ditch Added Sugar. Be on the lookout for where it’s hidden and under what aliases. But here’s the real surprise: you can’t live without sugar – the natural sugars and nutrients from whole fruits, grains, and veggies that work in sync to keep your cells healthy.
Toss The Processed. Some food processing is necessary (grinding, chopping, cooking), but artificial preservatives, flavors, and other chemicals are alien invaders that may alter your gut bacteria and may increase inflammation.
Go With Your Gut. Intestinal health and breast health are connected, so consume prebiotic rich foods (asparagus, dandelion greens, organic soybeans, leeks, avocado, peas, garlic) and probiotics (kimchee, sauerkraut, miso, tempeh) to boost helpful gut bacteria. They’ll help balance your insides, improve digestion, and may enhance your immunity.
Spice It Up. Spices and herbs contain antioxidants and anti-inflammatory agents that may fight cancer. And some spices make other spices even more effective — think of them as the ultimate power couples.
If you’d like more evidence-based tips and tricks during treatment and thrivorship, explore the PowerPerks programs at BellerNutrition.com.