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5 Ways to Reduce your toxic burden and risk of cancer.

The chances that you are like me and know at least one person who has been affected by cancer are probably very high. For me I've had family members battle lung, breast, stomach and bladder cancer. The one thing that continues to show up in the research is the impact of environmental factors have on our overall health.

The risk of developing some type of cancer in your lifetime might be higher than you thought. For men the risk is 1 in 2 and for women it is 1 in 3. Although these numbers can be frightening there are a lot of things you can do to decrease your risk and help improve your odds.

Some of the things that we do have control over in our life are the things we choose to put in our body. This includes food, cigarettes, and alcohol. We also can choose what products we use in our home and on our body, the water we drink, the thoughts we think and the ways in which we move our bodies.

When we treat our body with love and kindness the choices we make are more in line with optimal health. Here are some ways to reduce your toxic burden and reduce your risk of cancer.


1. Choose organic foods that are free of potential cancer causing pesticides. The fruits and vegetables that contain the highest amounts of pesticides and are known as the dirty dozen are:

Celery, Peaches, Strawberries, Apples, Blueberries, Nectarines, Bell Peppers, Spinach, Cherries, Kale/Collard Greens, Potatoes, Imported Grapes - Adapted from the Environmental Working Group

Organic produce is grown without harmful man-made pesticides and herbicides. Visit a farmers market for locally grown organic fruits and vegetables. Choose hormone-free beef or dairy to eliminate those traces of hormones that can enter our bodies and contribute to an increased risk of breast cancer.

2. Limit your exposure to chemicals in your household products. Avoid: Phthalates, Perfluorocarbons (PFCs) and perfluorooctanoic acid (found in non-stick cookware)
Use simple, nontoxic cleaning products. Seek out nontoxic cleaning products or make your
own. A little baking soda and vinegar go a long way toward everyday household cleaning and
even larger jobs.

3. Limit your exposure to BPA - Bisphenol A
When possible it is best to avoid #7 plastics, especially for children's food. Plastics with the recycling labels #1, #2 and #4 on the bottom are safer choices and do not contain BPA. Avoid canned foods - The lining in canned food can leach chemicals like BPA. Look for foods packaged in glass, Tetra Paks (box packaging commonly used for soy milks, juice boxes and some soups) and other alternatives to BPA- lined cans.

4. Get a water filter for drinking water
Choose a water filter that can remove hormones, endocrine-disrupting compounds, and
pesticides, and replace the filter as directed.

5. Choose to think happy and positive thoughts - Start you day with a simple affirmation like "I choose to eat healthy foods that nourish and heal my body" or "Today I choose to see the positive in all situations" or "I choose to be kind to all that I meet today"

Cancer Prevention - In recognition of Breast Cancer Awareness Month

Change your diet and reduce your risk of breast cancer and many other cancers...... It is estimated that diet contributes to approximately 35-50% of all cancers today and research continues to show that eating a plant based diet high in vegetables, fruits, legumes and whole grains helps to lower your risk of cancer and also reduces your risk for diabetes and heart disease. For more information on how a vegetarian diet can help reduce your risk of cancer check out www.pcrm.org.

Although a vegetarian and plant based diet might not be for everyone, I do recommend trying to cut back on animal protein and including more vegetarian meals in your diet. This will help you to increase your intake of cancer fighting phytochemicals found in fruits and vegetables, increase your fiber intake and lower your fat intake. All of these things also help to aid in weight loss, so you get an extra benefit. Try and choose foods that are closest to their natural state and are not processed.

Fiber also plays an important role in reducing your cancer risk. Some experts recommend getting 30-40 grams of fiber per day to help prevent cancer. Good sources of fiber include whole grains, beans, peas, lentils, vegetables and fruits.

Here are some tips to help you get started and increase your intake of vegetables, fruits, and fiber.

1. Set your intention - before you get out of bed in the morning think about how you are going to honor your body that day and feed it foods that heal and energize it.
2. Have a green smoothie for breakfast and add a handful of leafy greens like spinach or kale. This is a great way for kids to get their fruit and veggies in too.
3. Make 1/2 of your plate a colorful palette of vegetables and then add some whole grains and beans to complete your meal.
4. Switch out animal protein for a plant based source of protein like beans or tofu. Instead of grilled chicken on your salad add a some chic peas or mixed beans.
5. Choose vegetable and beans soups for lunch or dinner. They are a great source of fiber and an excellent way to get your veggies in and create a meatless meal.
6. Choose whole grains like quinoa, oatmeal, brown rice, millet and whole wheat / whole grain bread or pasta (switch out white products that are processed and contain very little if any fiber).

** Check out this recipe from one of my favorite sites called "Meatless Monday." Meatless Mondays are also supported by the John Hopkins Bloomberg School of Public Health.

Lentil Winter Warmer

Lentils, carrots and celery are seasoned with cumin and then simmered until tender

Serves 4

• 2 tablespoons of olive oil
• 2 stalks of celery, chopped
• 2 carrots, chopped
• 1 medium onion, chopped
• 1 cup of brown lentil, rinsed and picked over
• 1 tablespoon cumin
• 4 cups of low-sodium vegetable broth
• 1/4 cup additional low-sodium vegetable broth
• or 1/4 cup of cream

Heat the olive oil in a large pot over medium-high heat. Add the chopped celery, carrots and onion. Sauté for 3 minutes, or until vegetables begin to soften.

Add lentils to the pot and stir to combine. Season the lentil veggie mixture with cumin and cook for 2 minutes, or until the cumin becomes fragrant.

Add 4 cups of the vegetable broth and bring to a boil.

Turn heat down to low and let cook for 25-30 minutes, or until lentils are tender. Do not stir for the last 15 minutes of cooking time so the vegetables are able to float to the top.

After 30 minutes, scoop off the vegetables off the top of the soup with a slotted spoon. Puree in a food processor with the additional ¼ cup vegetable stock or cream.

Add pureed veggies back to the pot and stir to combine. Cook 5 minutes more and enjoy!

Green Smoothie

Kale Pear Smoothie (makes 4 cups)

1 c green grapes
1 orange peeled
1/2 Bartlett pear
1 frozen or fresh banana
1 cup kale (or spinach)
1/2 cup water
2 cups ice
*add all ingredients to blender and blend for 2 min.

Roasted vegetables

Jacqueline's vegetable roast:

2 tablespoons olive oil
3 small beets peeled and diced 1/2 inch cubes
1 large parsnip cut into 1/2 inch cubes
1 pound of asparagus cut into 1 inch pieces
6 cloves of garlic - cut into two
1 onion cut into thick slices

Cut all vegetables and transfer to a bowl, add olive oil, sea salt and transfer to a baking sheet lined with parchment paper.

Bake at 400 for 50-60 minutes. Enjoy on their own, over salad or as a side. Simply delicious!
You can also add a splash of apple cider vinegar, and some fresh herbs if you like. Add some carrots too.

Five things you can do now to improve your nutrition

1. Remove diet soda and fake sugars like Aspartame. Why? It's fake, it sends a message to the brain that creates a craving for more sugar and studies have shown a link between diet sodas and weight gain. Who would have thought? So stick with good old water with fresh lemon. We're not made to drink all these fancy waters and no you don't need any special fortified drink - it's all about marketing. In fact did you know that the 8 a day water frenzy started after Coca Cola launched their bottled water campaign. Now tap water is nothing to sing about and I do recommend buying a water filter, but we really don't need any of these bottled beverages. For starters they are loaded with sugar which has numerous problems including lowering your immune system, being linked to diabetes, are not natural, empty calories, the list goes on. Some safer alternatives include Agave nectar which has a very low glycemic index and doesn't spike your blood sugar like table sugar and stevia which is from the leaf of a plant.

More information on Aspartame

2. Remove High Fructose Corn Syrup from your diet - This cheap ingredient is found in so many of your food items including ketchup, bread, tomato sauce, cookies, granola bars, salad dressings, marinades and cereals. This ingredient preserves foods and also creates a craving for more carbohydrates. If you'd like more information click the link below
High Fructose Corn Syrup

3. Reduce the amount of dairy in your diet. Consumption of dairy has been linked to certain cancers, increased mucous and sinus problems and many people have physical symptoms including bloating, diarrhea and rash when they consume it. I've read so many studies and books from thoughtleaders on nutrition and this one keeps coming up. You might ask why the USDA recommends dairy for strong bones, but the reality is we don't need dairy and we sure don't need it in the amount we are consuming it. The lowest incidences of osteoporosis is found in the countries that consume little or no dairy.

4. Limit processed foods and increase your consumption of raw and living foods. There is a food movement that focuses on eating only raw foods - meaning foods that have never been cooked and never heated above 110 degrees. The philosophy is based on the idea that once we cook our foods we lose all of the natural enzymes, phytonutrients and vitamins. One of the thoughtleaders on the raw food diet is David Wolfe who I had the pleasure to hear speak earlier this year. Following this diet helps to clean out the body, boost the immune system and in many cases has been used for patients who are experiencing disease.


5. Eat Less - decrease your portion sizes and overall calorie consumption. Our bodies do not require the amount of calories we are eating. This is a result of increased portion sizes over the last 30 years, hidden sugars, processed foods and eating habits that cause cravings for foods that are high in calories and high in sugar. When you bring your body into balance you are able to reduce your calorie amount without feeling deprived. We are all aware of the diseases that are related to these high calorie diets, but yet many of us are waiting until we are diagnosed with diabetes, heart disease of cancer. Some tips to decrease your portion sizes include using a salad plate for dinner, bulk up on greens which are very low in calorie, utilize a food journal so you can get a better picture of what you are eating and how you are feeling. Studies show that people who eat less and are at their ideal weight report more energy, live longer, are happier and are generally at much less risk for developing disease. As Pollen says we live in a culture of of cheap and abundant calories with no deeply rooted set of rules to curb overeating. We need to plan ahead, buy less and practice mindful eating. It takes time to change a habit, so start slowly. Pick one area in your life that will give you the greatest benefit and start there. When I work with my clients we set realistic goals that are achievable. Do the same for yourself. Do you a lot of processed foods - if so get rid of them and start clean. If you find yourself eating on the go a lot - plan ahead. Planning and organizing are the essential elements that can help you make the changes you want to make.

Food Inc - Official Trailer [HD]