What do I eat? What should you eat?

Food.  Real food.  Minimally processed.  Mostly plant based.  Not too much, but enough.  Some fat, some sweet, some bitter.  Perhaps a little wine.  Not much meat, but yes to fish.  This is how I eat.  It's how I feed my family.  It's what the experts recommend...

Dr. David Katz sums it up beautifully in an Atlantic article based on his most recent study. 

"A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention."

He suggests that 50-80% of diseases could be prevented through nutrition and lifestyle change alone.  That's powerful information.  This weekend is a great time to start.  Go to the farmer's market.  Turn over your pantry, freezer, fridge and replace what's there with what should be there.  Or restock if you're already making the right choices.   A registered dietitian nutritionist is a great person to help you implement the latest recommendations.  It's one thing to know what you should do, it's another to actually do it.  Working with a pro is an investment.  Imagine how much money you will save on medication and medical intervention.  Be healthy!

The "Big C"

Well, again, I've been absentee.  I hate being so inconsistent, but when faced with sleep or updating this page...well, you know which one wins!  There's been a lot going on during waking hours and I've been working hard to keep up with personal and professional needs.  Unfortunately, a beloved family member has been managing the possibility of a cancer diagnosis.  Diagnosis is still uncertain and we're praying for the best, trusting God with tomorrow, and leaning on each other for encouragement.

As a registered dietitian nutritionist (and well before I was an RDN) I've always been a firm believer that nutrition and a healthy lifestyle can play a big part in helping keep us healthy and avoid many diseases.  Cancer is one of those diseases.  While some people will get cancer regardless of their healthy habits, because of genetics and influences out of their control, many types of cancer may be prevented.  Here are six ways to reduce your risk:

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1. Get screened.  If found early, most cancers are highly treatable and even curable.  Mammograms, pap smears, colonoscopies, prostate exams, and the like may not be pleasant, but they're quick and they're reliable.  Many of these screenings should be part of an annual check up, but some are every few years - some people may need screening more often than average.  Your specific health history will determine your risk.  Regardless and most importantly, screening saves lives.
2. Exercise.  Keeping your body fit may help protect you from cancer.  At least 30 minutes per day of moderate to vigorous exercise can help reduce your risk for colon, prostate, or breast cancer.  According to Cancer.net, "Physical activity may lower the risk of cancer by preventing obesity, reducing inflammation and hormone levels, and improving insulin resistance and immune system function."  Get moving!
3. Eat a primarily (or all) vegetarian diet.  Filled with free radical scavenging antioxidants, fruits and vegetables are powerhouse of protective compounds.  Nuts and seeds are a great source of minerals and healthy fats too.  Beans, peas, and lentils are full of fiber and antioxidants.  These foods serve as the basis of a cancer fighting diet, replenishing your body's ability to repair itself and fight off pathogens that could contribute to the development of some types of cancer. **Today's a great day to eat GREEN!
4. Maintain a healthy weight.  This is an emerging issue, but it appears that obesity may actually contribute to the development of some cancers.  Being overweight increases your risk of esophageal, bladder, kidney, colorectal, post-menopausal breast, pancreatic, ovarian and endometrial cancers according to the American Institute for Cancer Research.
5. Protect your skin.  According to the American Academy of Dermatology, one in five

   

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   Americans will be diagnosed with skin cancer during their lifetime.  Protecting your skin by wearing sunscreen, hats, protective clothing, and avoiding over-exposure and sunburn are essential.  Add to this regular skin screenings (especially if you were a tanner or had frequent sunburns) and you can significantly reduce your risk.
6. Watch your alcohol consumption.  Drinking more than 1 drink/day for women or 2 drinks/day for men (or binge drinking) increases your risk for a variety of cancers from pancreatic to liver to breast cancer.  In small amounts, alcohol has health benefits, but when we drink too much, it quickly becomes a toxin.  If you are unable to moderate your intake, it's healthier not to drink.

No one wants to hear the words, "you have cancer."  But if you do, having healthy habits like these in place already will help give you the best chance at recovery and cure.  Be healthy!

Breakfast is for Champions

Mornings can be hectic, busy times, can't they?  Especially if you're not a "morning person".  I happen to be a morning person and wake up ready to conquer most days.  I also wake up starving!  Always have.  So breakfast is an automatic part of my life.  I don't usually go on very long without taking a moment to eat something.  Not everyone feels this way, I realize, but it's no less important to make it a habit.  Research has shown that people who eat breakfast regularly have a healthier weight and are more alert and do better in school (work too, I bet!).  Not only that, fueling your body and your brain can help you feel better physically AND emotionally...certainly leading to a much better day.

I've been working with my little guy to get him used to breakfast in the morning.  Each morning, he has a nutritious start - usually a whole grain infant cereal with breast milk and pureed fruit (ex. apricots, mango, or bananas) or vegetable (ex. sweet potato).  Even though he's just 7 months old, healthy habits like this one can begin in childhood.

Breakfast doesn't have to be complicated.  It can be super simple and still be super nutritious!  Here are a few easy ideas:

• Peanut butter on whole grain toast with sliced banana
• Boiled egg, 1/2 avocado, sliced orange
• Whole grain cereal with milk of choice and an apple
• Protein rich smoothie (simple like this: 1 cup frozen berries, 1 cup milk, 2 Tbs peanut butter, 6 oz plain Greek yogurt, handful of greens - blend and drink)

Check out my Pinterest board (Breakfast is for Champions) for more ideas - some are a bit indulgent-Saturday-morning-dishes, but most are healthy options.  What is your healthy go-to breakfast of choice?