We’re heading into the holiday season.

I realize it’s only September, but gift-giving time will be here before you know it.

Here’s what I’d like to gift every person on the planet.

A box of produce, every week for a year.

Now THAT’S a gift that keeps on giving.

Research continues to show the benefit of fruits and vegetables in potentially reducing your risk of recurrence. Can you think of a better gift?

Let’s discuss the STRENGTH of that research.

You may have read or heard there’s no “proof” that eating more fruits and veggies is protective against recurrence.

That’s true!

There’s no conclusive scientific proof (i.e. evidence) AT THIS TIME indicating specific foods, in specific amounts, can reduce the recurrence of specific and/or individual cancer types.

However, there IS evidence that eating whole grains, fiber, vegetables and fruit can help protect against certain cancers, as well as against weight gain, overweight and obesity. (1)

In addition, the pattern of association and the direction of effect (in terms of PROTECTION) are both consistent.

NO NEED TO EAT A VEGAN DIET

To reap the benefits outlined in the research, it’s not necesarry to eat a vegetarian or vegan diet.

You simply need to PUT MORE PLANTS ON YOUR PLATE.

The American Institute for Cancer Research recommends that you aim for a “plant-centered” diet; plants only if you choose, or with the addition of a small amount of animal protein. (2)

Here’s how:

• Fill 2/3 of your plate with non-starchy fruits and veggies, whole grains and beans
• Fill 1/3 of your plate with animal protein

Interested in trying a plants-only diet, yet concerned about getting enough protein? Here’s my blog post on that topic.

One other point to remember.

It’s okay to ease into a plant-based diet, and there’s no single ‘PERFECT’ way to do it.

Like I remind my clients, we’re going for “progress, not perfection”. Eat some plants today, eat more tomorrow.

SMOOTHIE-LICIOUS

Are you “smoothied out” yet?

Smoothies have been around for a long time, but if you’re like me, you never tire of them.

Smoothies are simple to make, and limited only by your imagination or ingredients you have on hand. They make quick mini-meals, and are an efficient, delicious way to bump up your daily produce intake.

With the thousands of smoothie recipes available, you may wonder which is best.

My recommendation? The one you enjoy!

Because some smoothies are simply a glorified milkshake, here’s a list of nutrient-dense ingredients I recommend you include:

• FRUITS
  • All of them! Frozen fruit produces a milkshake consistency.
• VEGGIES
  • All of them! My favorites are carrots, leafy greens, beets, red cabbage. Freeze the beets and cabbage to minimize their strong flavor; you’ll get their nutritional benefit without feeling like you’re drinking a salad.
• SEEDS
  • Chia, flax, hemp, sunflower, sesame, pumpkin
• NUT BUTTERS
  • Almond, peanut, cashew; use what you like or are in the mood for.
• SPICES, etc.
  • Cinnamon, turmeric, dry matcha powder, cocoa
• SWEETENERS
  • Dates, figs, stevia, monk fruit
• PROTEIN POWDER
  • OPTIONAL. There’s nothing “magical” about protein powder, it’s simply a convenient way to bump up protein. Need help choosing one? Use this blog post as a guide.

HOW MUCH DO YOU NEED?

Aim for 2 1/2 – 3 cups of veggies and 1 1/2 – 2 cups of fruit per day. (3) Consider this the minimum; especially with veggies, more is always better!

Your goal is to tap the benefits of plants to create a micro-environment INSIDE your body that’s less hospitable to cancer.

That’s the gift of plants that keeps on giving.

 SOURCES

1. Eat whole grains, vegetables, fruit and beans

2. AICR’s New American Plate

3. American Cancer Society Guideline for Diet and Physical Activity

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Thanks for reading my blog post!

I help post-treatment survivors of hormone-positive breast cancer end food fear, confusion and overwhelm, eat without stress and guilt, and rebuild their health so they can do the things they enjoy with the people they love.

I’m a registered dietitian, personal trainer, nutrition therapist and coach, speaker, and survivor of hormone-positive breast cancer.

Ready for professional support to rebuild your health and gain peace of mind? 

Click this link and watch my HEALTH REBUILD video!

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This information is for educational purposes only and is not intended as medical advice. Please consult your dietitian or doctor for guidance specific to your needs.