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!